What Is Acetyl L-Carnitine, How and When To Supplement?

Acetyl L-carnitine, also known as ALCAR, is a modified version of the amino acid L-carnitine. And while it is naturally produced in the body and can also be found in some foods, and while it is often used as a supplement to improve brain function and mental performance, its greatest claim to fame is its ability to transport fatty acids from the body to be burned as an energy source. When you take the acetyl form of acetyl l carnitine, further benefits ensue. By adding this vital part to the carnitine, it ensures that carnitine can cross the blood brain barrier and get inside your brain. This may sound a little weird, but getting acetyl l carnitine in the brain is a good thing.

Improve Endurance and Reduce Fatigue

One of the primary functions of acetyl L-carnitine is to help the body produce energy. It does this by transporting fatty acids into the mitochondria, the "powerhouses" of the cells, where they are converted into energy.[1] This can help to improve physical endurance and reduce fatigue, making it an attractive supplement for athletes and fitness enthusiasts.

Athletic Performance

In terms of athletic performance, acetyl L-carnitine has been shown to improve physical endurance and reduce fatigue. It can also help to improve muscle growth and recovery, leading to improved performance in activities such as weightlifting and endurance sports.[2] A randomized controlled study found that acetyl L-carnitine supplements improved physical endurance and reduced fatigue in athletes. It did this by helping the body produce energy more efficiently and by reducing the build-up of lactic acid in the muscles.[3]

Neuroprotective Effects

Additionally, acetyl L-carnitine has been shown to have neuroprotective effects, meaning that it can help to protect the brain from damage and improve cognitive function. It does this by increasing the production of acetylcholine, a neurotransmitter that is involved in learning and memory. This can help to improve memory, focus, and mental clarity, making it an attractive supplement for students and professionals.[4] In terms of brain health, acetyl L-carnitine has been shown to improve cognitive function, memory, and focus. It can also help to protect the brain from damage and slow the progression of age-related cognitive decline, making it an attractive supplement for people of all ages.[5] Randomized controlled studies found that acetyl L-carnitine supplements improved cognitive function and memory in older adults with mild cognitive impairment. It did this by increasing the production of acetylcholine, a neurotransmitter that is involved in learning and memory.[6]

Supplement of Foods – How and When To Take Acetyl L-Carnitine

Acetyl L-carnitine can be found in foods such as red meat, fish, and dairy products.[7] However, the amounts found in these foods are typically not enough to provide significant benefits, so acetyl L-carnitine is often taken as a supplement. It is generally considered safe and well-tolerated, with few reported side effects. You can load up on 5g of Acetyl L-Carnitine right before you visit the gym, swim or run.

The Take Home Message

Overall, acetyl L-carnitine is a valuable nutrient that can offer a range of health benefits. It can improve athletic performance, brain function, and overall health, and it can be found in some foods, but is often taken as a supplement to achieve the desired effects. It is most well-known for its ability to transport fatty acids but it is so much more than that.

References

[1] Geier DA, Geier MR. L-carnitine exposure and mitochondrial function in human neuronal cells. Neurochem Res. 2013 Nov;38(11):2336-41. doi: 10.1007/s11064-013-1144-7. Epub 2013 Sep 5. PMID: 24005823.

[2] Orer GE, Guzel NA. The effects of acute L-carnitine supplementation on endurance performance of athletes. J Strength Cond Res. 2014 Feb;28(2):514-9. doi: 10.1519/JSC.0b013e3182a76790. PMID: 24263659.

[3] Orer GE, Guzel NA. The effects of acute L-carnitine supplementation on endurance performance of athletes. J Strength Cond Res. 2014 Feb;28(2):514-9. doi: 10.1519/JSC.0b013e3182a76790. PMID: 24263659.

[4] Chen N, Yang M, Zhou M, Xiao J, Guo J, He L. L-carnitine for cognitive enhancement in people without cognitive impairment. Cochrane Database Syst Rev. 2017 Mar 26;3(3):CD009374. doi: 10.1002/14651858.CD009374.pub3. PMID: 28349514; PMCID: PMC6464592.

[5] Smeland OB, Meisingset TW, Borges K, Sonnewald U. Chronic acetyl-L-carnitine alters brain energy metabolism and increases noradrenaline and serotonin content in healthy mice. Neurochem Int. 2012 Jul;61(1):100-7. doi: 10.1016/j.neuint.2012.04.008. Epub 2012 Apr 23. PMID: 22549035.

[6] Montgomery SA, Thal LJ, Amrein R. Meta-analysis of double blind randomized controlled clinical trials of acetyl-L-carnitine versus placebo in the treatment of mild cognitive impairment and mild Alzheimer's disease. Int Clin Psychopharmacol. 2003 Mar;18(2):61-71. doi: 10.1097/00004850-200303000-00001. PMID: 12598816.

[7] Koeth RA, Wang Z, Levison BS, Buffa JA, Org E, Sheehy BT, Britt EB, Fu X, Wu Y, Li L, Smith JD, DiDonato JA, Chen J, Li H, Wu GD, Lewis JD, Warrier M, Brown JM, Krauss RM, Tang WH, Bushman FD, Lusis AJ, Hazen SL. Intestinal microbiota metabolism of L-carnitine, a nutrient in red meat, promotes atherosclerosis. Nat Med. 2013 May;19(5):576-85. doi: 10.1038/nm.3145. Epub 2013 Apr 7. PMID: 23563705; PMCID: PMC3650111.