Everything You Need to Know About Acetyl-L-Carnitine
What is Acetyl L-Carnitine?
Acetyl L-carnitine, deriving its name from the Latin word for flesh, might have a peculiar name, but its benefits are impressive. From boosting energy to enhancing sleep and improving brain function, this amino acid offers more than what meets the eye.
How Does the Body Produce Acetyl L-Carnitine?
Acetyl L-carnitine—or ALCAR—is a compound that occurs naturally in the body and assists in energy production and brain function.
It is synthesized from L-carnitine, which the liver and kidneys produce using the amino acids lysine and methionine. The body can convert acetyl L-carnitine to and from the L-carnitine form, facilitating the transport of long-chain fatty acids into the mitochondria for oxidation, or fat-to-energy conversion, as well as expelling toxins from the mitochondria.
What are the Benefits of Acetyl L-Carnitine?
Although similar in many respects, L-carnitine and acetyl L-carnitine also differ significantly. Acetyl L-carnitine can cross the blood-brain barrier, allowing it to reach the brain's mitochondria. This capability enhances its cognitive and brain function benefits.
Energy Production
While research on its fat-burning capabilities yields mixed results, acetyl L-carnitine is primarily sought for its role in transporting fatty acids to the mitochondria to be converted into energy, thereby potentially enhancing both physical and mental energy.1
Memory and Cognition
Acetyl L-carnitine is known to offer cognitive benefits, particularly for older adults. It is consumed to enhance memory and cognitive functions. Studies in humans have demonstrated improvements in age-related cognitive decline with a daily dosage of 1.5 to 3 grams.2 Additional research shows enhanced learning capabilities in aged animals when supplemented with acetyl L-carnitine.3
Sleep Health
According to the American Sleep Association, up to 70 million American adults struggle with sleep.4 Sleep deprivation can lead to numerous adverse effects and disrupt sleep-wake cycles.5 Acetyl L-carnitine's ability to cross the blood-brain barrier helps mitigate these effects, improving sleep quality and, consequently, memory.6
What Foods are High in Acetyl L-Carnitine?
The name 'carnitine' originates from the Latin word for flesh (carnus), as it was first extracted from meat. Thus, red meat is a prevalent source of dietary L-carnitine, along with chicken, fish, milk, and cheese. Considering dietary sources chiefly include animal products, vegetarians and vegans might find it beneficial to incorporate supplemental acetyl L-carnitine into their wellness routines.
What are the Potential Side Effects of Acetyl L-Carnitine?
Acetyl L-carnitine may interact with certain blood-thinning medications; therefore, it is crucial to consult your doctor before incorporating it into your wellness routine.
What is the Acetyl L-Carnitine Dosage for Adults?
Research suggests varying dosages of acetyl L-carnitine based on specific wellness needs.
For Energy
Studies have explored the use of acetyl L-carnitine to boost energy in aging individuals, recommending a dosage of two grams, twice daily for 180 days.7
For Memory Health
Research has focused on an oral dosage of 1,500 to 2,000 mg for three months to support memory health.7
For Sleep Health
For enhanced sleep quality, studies suggest two grams of acetyl L-carnitine, twice a day, for 180 days.7
This compound boasts a multitude of wellness benefits, from improved sleep quality and memory support to enhanced energy levels, making acetyl L-carnitine a nutrient worth considering.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
About Lindsey Toth, MS, RD
Registered Dietitian
Lindsey is a nationally-recognized registered dietitian and nutritionist with a passion for pie. She empowers individuals to take charge of their health by finding a balance between enjoyment and nourishment in food. Her philosophy is rooted in the belief that your body is your only permanent home, which inspired her career in nutrition.
Sources:
1. Acetyl L-Carnitine. PubMed. Read source
2.Effect of Acetyl L-Carnitine on Geriatric Patients. National Library of Medicine. Read source
3.Acetyl L-Carnitine Improves Aged Brain Function. Geriatrics & Gerontology International. Read source
4. Sleep statistics. American Sleep Association. Read source
5. Sleep Loss & Inflammation. ScienceDirect. Read source
6.Memory Impairment. National Library of Medicine. Read source
7. Acetyl L-Carnitine. Web MD. Read source
Leave a comment