Acetyl-L-Carnitine (ALCAR) is a naturally occurring amino acid that is involved in energy metabolism in the body. It is produced in the liver and kidneys and is found in high concentrations in the brain and skeletal muscles.
ALCAR plays a crucial role in the transport of fatty acids into the mitochondria, which are the energy-producing centers of cells. By facilitating the entry of fatty acids into the mitochondria, ALCAR helps to generate ATP, the main source of cellular energy.
ALCAR has been studied for a variety of potential health benefits, including improving brain function, reducing inflammation, and promoting weight loss. Some studies suggest that ALCAR may be effective in treating cognitive impairment associated with aging and certain neurological conditions, such as Alzheimer’s disease.
ALCAR is available as a dietary supplement and is generally considered safe when taken in appropriate doses. However, as with any supplement, it is important to speak with a healthcare provider before taking ALCAR, especially if you have any underlying health conditions or are taking medications.
Top 10 Foods Rich in Acetyl-L-Carnitine (ALCAR)
Acetyl-L-Carnitine (ALCAR) is primarily found in animal-based products, particularly red meat and dairy products. However, it is also present in some plant-based foods in smaller quantities. Here are some foods you can get ALCAR from:
- Red meat (beef, lamb, and pork)
- Dairy products (milk, cheese, and yogurt)
- Fish (cod, halibut, and salmon)
- Poultry (chicken and turkey)
- Eggs
- Asparagus
- Brussels sprouts
- Avocado
- Peanut butter
- Whole wheat bread
Keep in mind that the amount of ALCAR present in these foods is relatively small, so it may be difficult to get sufficient amounts through diet alone. ALCAR supplements are a more concentrated source and are commonly used to increase intake.
Understanding Acetyl-L-Carnitine (ALCAR) Dosage: A Guide to Optimal Intake
The optimal dosage of Acetyl-L-Carnitine (ALCAR) can vary depending on several factors, including age, health status, and the specific reason for taking it. The following are some general guidelines for dosing:
- Cognitive function: Studies have used doses ranging from 500 to 2,000 mg per day to improve cognitive function. The typical dose is around 1,500 mg per day, split into three doses.
- Physical performance: ALCAR doses ranging from 1,000 to 4,000 mg per day have been used to improve physical performance. The typical dose is around 2,000-3,000 mg per day, split into two doses.
- Weight loss: ALCAR doses ranging from 1,500 to 2,000 mg per day have been used to promote weight loss. The typical dose is around 1,500 mg per day, taken in the morning.
It is always recommended to consult with a healthcare professional before taking any supplement, including ALCAR, to determine the most appropriate dose for your individual needs.
Potential Side Effects and Interactions of Acetyl-L-Carnitine (ALCAR)
Acetyl-L-Carnitine (ALCAR) is generally considered safe when taken in appropriate doses. However, as with any supplement, there is the potential for side effects and interactions with other medications or supplements. Here are some of the possible side effects and interactions to be aware of:
Side effects:
- Nausea
- Vomiting
- Headache
- Restlessness
- Insomnia
- Increased appetite
- Diarrhea
Interactions:
- Thyroid hormone: ALCAR may interfere with the absorption of thyroid hormone, which could lead to decreased effectiveness.
- Blood-thinning medications: ALCAR may increase the risk of bleeding when taken with blood-thinning medications, such as warfarin.
- Chemotherapy drugs: ALCAR may interfere with the effectiveness of certain chemotherapy drugs.
- Anticonvulsant medications: ALCAR may interact with anticonvulsant medications and decrease their effectiveness.
As always, it is important to speak with a healthcare provider before taking any supplement, especially if you have any underlying health conditions or are taking medications.
Sources for Further Reading on Acetyl-L-Carnitine (ALCAR)
“Acetyl-L-Carnitine.” National Center for Complementary and Integrative Health, 2019, https://www.nccih.nih.gov/health/acetyl-l-carnitine.
Traina, Giovanna. “The neurobiology of acetyl-L-carnitine.” Frontiers in bioscience (Scholar edition) vol. 6 (2014): 1-16. doi:10.2741/s415.
Malaguarnera, Michele et al. “Acetyl-L-carnitine treatment in minimal hepatic encephalopathy.” Digestive diseases and sciences vol. 54,4 (2009): 837-45. doi:10.1007/s10620-008-0355-6.
Veronese, Nicola et al. “Acetyl-L-Carnitine Supplementation and the Treatment for Depressive Symptoms: A Systematic Review and Meta-Analysis.” Psychosomatic Medicine, vol. 80, no. 2, 2018, pp. 154-159. doi:10.1097/PSY.0000000000000544.
Rebouche, Charles J. “Carnitine.” The Journal of Biological Chemistry, vol. 267, no. 15, 1992, pp. 1018-1024.
Scafidi, Susanna et al. “Acetyl-L-carnitine therapy improves cognition in Alzheimer’s disease mice.” The Journal of Alzheimer’s Disease, vol. 20, no. s2, 2010, pp. S709-S725. doi:10.3233/JAD-2010-1407.
Last modified: October 1, 2023
