what is carnitine? what is L-carnitine?
Performance-enhancing, pick-me-up, fat burner: L-carnitine is said to have many positive effects. Carnitine is one of the best known dietary supplements, especially in sports.
Whenever carnitine is mentioned or written about, L-carnitine is what is actually meant. L-carnitine is a chemical compound made of the amino acids lysine and methionine, which is produced in the human body (as well as in other living beings).
Since a higher carnitine level can have positive effects, many athletes use carnitine as a performance enhancer and fat burner as well as for quicker recovery after training. However, carnitine is mainly absorbed through meat in the diet, which is why carnitine dietary supplements can also be a plus for many vegetarians.
foods with carnitine
There are some foods that contain L-carnitine in varying proportions. Red meat in particular—especially venison, mutton and lamb—contains carnitine, while vegetarian foods contain significantly less or hardly any carnitine. If you eat a mixed diet, you will consume up to 300 mg of L-carnitine per day. Vegetarians who also eat dairy products consume about 15 to 20% of this amount of carnitine, while vegans only manage to get 3 to 10%. Among vegetable foods, mushrooms contain the highest amounts of carnitine. If sufficient vitamin C, vitamin B3, B6 and B12, niacin and iron are available, the body covers the rest of its needs almost completely by itself through endogenous synthesis.
Foods with the highest amount of carnitine are:
- lamb and mutton (leg and fillet)
- beef (especially sirloin steak, ground beef and stew meat)