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L-Carnitine: Myth or Magic?

In 2012, I decided to supplement my usual diet with L-Carnitine whilst training for a marathon. This choice resulted from studying different research papers on the prospective advantages of l carnitine liquid. Many posts about conducting supplements promote L-Carnitine’s capability to help our bodies create energy by metabolizing fat and carbohydrates during exercise. However, I learned that carnitine is important for everybody, not just athletes.

Dietary Sources of L-Carnitine

Here are some pointers which I found from personal experience and from my research:

Carnitine is currently widely accessible as a supplement in many forms (L-Carnitine, Acetyl-L-Carnitine, and Propionyl-L-Carnitine), but the most popular seems to be L-Carnitine. Research studies like to use Acetyl-L-Carnitine because it’s better absorbed in the gut compared to L-Carnitine.

The most frequent source of dietary carnitine is red meat. Carnitine is naturally found in red meat, since it’s stored in the muscular tissue of mammals. As soon as we consume red meat, the carnitine is absorbed in our small intestine and out of there passes our bloodstream.

Carnitine is found in these kinds of meat (in the US National Institutes of Health): 4 ounce beef = approx 160 milligrams of carnitine; 4 ounce ground beef = roughly 100 milligrams; 4 ounce cod fillet = approx 4-7 milligrams; pork, lettuce, lamb and poultry also comprise carnitine, but in smaller amounts.

Carnitine can also be found in foods of plant roots, but at substantially lower levels. Dairy products, in addition to a few fish, legumes and nuts, can be great sources of carnitine from the average person’s diet. 1 cup of whole milk, for example, contains 5 milligrams.

Excessive amounts of carnitine are excreted in our urine.

Energy drinks

Transforming my usual diet to include more red meat, poultry, and cod would be a simple way to enhance my dietary usage of carnitine. However, I also believed using energy drinks as a supplement. I wondered why L carnitine liquid is inserted to a lot of sports beverages, and found it enables advertisers to promote energy beverages as “supplying muscle power” and “helping fat metabolism”. Both these claims would obviously bring in athletes.