Have you enjoyed a few too many indulgences this summer? Are you looking to improve your health by shedding a few pounds? Do you want to boost your mood and well-being? As it turns out, a single compound that your body is already producing (and that you’re likely already consuming) may be just the ticket.
Slimming down, boosting happiness and mental agility may sound too good to be true, but it’s not. How? By consuming a few key foods that are likely already in your dietary rotation.
It’s worth considering how much Acetyl L-Carnitine is in your diet. Read on to learn more about ALCAR benefits
Where is L-Carnitine Sourced From?
The human body naturally produces L-Carnitine. Your liver and kidneys produce Acetyl L-Carnitine, or ALCAR, from the amino acids lysine and methionine. The majority of L-Carnitine is actually stored in your skeletal muscle tissue.
There are plenty of delicious sources of L-Carnitine that are easy to come by. Some of these foods may already be staples in your grocery cart. Dietary sources include the following:
- Red meats (i.e. beef)
- White meats (i.e. chicken)
- Nuts and seeds
- Select fruits (i.e. avocado)
- Brussels sprouts
Grass-fed beef is the very best source of the nutrient.1
What are the Benefits of Acetyl L-Carnitine?
Acetyl L-Carnitine boasts several potential benefits. Acetyl L-Carnitine benefits range from focus to energy to overall well being. How? L-Carnitine transports fatty acids across the membrane of the mitochondria. In doing so, it generates something called ATP. This provides the body with energy. And who doesn’t want to feel more energetic?
L-Carnitine can enhance the effects of antioxidants which are essential to your health and well-being. Pair L-Carnitine with a diet rich in fresh vegetables and other antioxidant-rich foods, and your body will thank you.
L-Carnitine can also support healthy circulation after the consumption of high-fat meals. If you tend to consume a lot of healthy fats or red meat, take note of this.
According to clinical trials testing L-Carnitine vs. placebo, consuming L-Carnitine can possibly help with the following:
- Improved energy
- Blood flow
- Oxidative stress
- Blood pressure regulation
- Decreased levels of free radicals2,3
Improved Mood and Focus
Your brain is always forming neurotransmitters. L-Carnitine aids the formation of neurotransmitters. Neurotransmitters allow for proper functioning of the brain.4,5
Support Restful Sleep
Everyone experiences occasional restlessness or has trouble sleeping from time to time. Adding L-Carnitine to your routine could have potential in supporting restful sleep.
Of course, if you’re having trouble over the long term, see a medical professional.
L-Carnitine may be a fat burner, especially when combined with proper diet and exercise. Some tests results show it can aid in weight loss. Some studies show that those who received doses of L-Carnitine lost more weight than those who did not.6
What are the Symptoms of Carnitine Deficiency?
Before you begin to worry that your body may not be utilizing enough L-Carnitine, know that most people are not deficient in L-Carnitine. Our bodies naturally produce it and it occurs in lots of foods. Signs of L-Carnitine deficiency vary from individual to individual. Symptoms tend to appear during infancy or early childhood. So what are the symptoms?
- Heart issues
- Frequent confusion
- Muscle weakness
- Blood sugar issues
Consult with your doctor if you suspect that you have low carnitine levels. If you are indeed deficient, your doctor may recommend a supplement or a dietary increase of L-Carnitine.7
Don’t Overdo it
A diet that’s too rich in red meat, a food in which L-Carnitine occurs, may also disturb the gut biome. Gut health is essential to one’s mental, emotional, and physical well-being. Be mindful of this and beware of consuming too much red meat.8 Dr. Gundry suggests eating no more than 4 oz of red meat per day. Make sure any red meat you consume is grass-fed.
Get Creative with L-Carnitine Recipes
Although your body is already producing L-Carnitine, you may want to boost your levels in order to reap the full benefits. If this is the case, speak to your doctor. This is especially important if you are considering taking an L-Carnitine supplement.
Another great way to boost your levels of L-Carnitine is to enjoy red meat in moderation. Try Dr. Gundry’s recipe for Chipotle Flank Steak, a 3-4 oz portion of a good grilled filet, or an afternoon snack of beef jerky.
If you’re a fan of avocado, try it prepared simply with a generous squeeze of fresh lemon juice and a sprinkle of sea salt. If you love asparagus, try this sheet pan salmon with sweet potatoes and asparagus. You can also make steamed asparagus served with hard-boiled egg, extra virgin olive oil, and balsamic vinegar.
Regardless of how you choose to get your L-Carnitine, you can enjoy a delicious and nourishing meal to reap the benefits.
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