The ultimate guide to Acetyl L-Carnitine (ALCAR) supplements. Learn what ALCAR does and how to supplement this important brain nutrient.
Acetyl L-carnitine transports fats to the cells to create energy in the brain for long-term cognitive health. Learn what ALCAR does, the difference between it and carnitine, and how to get enough in your body.
Difficult to consume in foods, acetyl l-carnitine is becoming more popular as a supplement, particularly as we age. Below is a comprehensive guide to acetyl l-carnitine (ALCAR) as a compound and a supplement.
What is acetyl l-carnitine?
Carnitine refers to a group of compounds — including L-carnitine, acetyl l-carnitine, and propionyl L-carnitine — transports fatty acids into the mitochrondria where they are burned for energy. Acetyl L-Carnitine specializes in providing energy to brain cells, which helps keep them alive and functioning during a long life.
Acetyl L-carnitine is carnitine bound to an acetyl group. This binding is what makes it the only compound shown to raise carnitine levels in the brain. It is a powerful nutrient used to support optimal nervous system function, editing in messages being sent at ideal speed and integrity from the brain to the rest of the body.
Acetyl L-carnitine benefits
Unlike carnitine, ALCAR benefits are primarily in cognitive function.
Acetyl L-Carnitine supports:
- Fat metabolism*
- Cell energy*
- Brain cell function*
- Brain communication network*
- Antioxidant activity*
Acetyl L-Carnitine vs L-Carnitine: What’s the Difference?
Acetyl L-Carnitine |
Carnitine |
|
Raises carnitine levels in the brain* |
Raises carnitine levels in the body |
|
Supports cognitive function* |
Supports athletic performance |
|
Supports long-term brain health* |
Supports endurance |
Who may want to take ALCAR supplements?
While this is not medical advice, the following groups often appreciate ALCAR's brain and antioxidant support:
- Aging adults
- Endurance athletes
- College students, particularly around exam time
How to take acetyl l-carnitine
ALCAR dosage
Studies have shown benefits of taking ALCAR doses of 1–4 g daily.
Acetyl L-Carnitine supplements
ALCAR is available in many supplements, but it is not easily absorbed in the higher doses for brain support.
Acetyl L-carnitine is water-soluble, which means your body can’t store any excess that isn't initially absorbed. So, ensuring that you absorb as much as possible from your supplement is vital to getting your money’s worth.
Liposomal acetyl l-carnitine provides elite absorption by wrapping the acetyl l-carnitine in fatty spheres that transport the nutrient into the bloodstream and the cells instead of relying on your body’s unreliable absorption pathways. The fatty spheres also contain the critical brain nutrient phosphatidylcholine, which is required to make neurotransmitters.
Best time to take ALCAR supplements
Acetyl L-Carnitine is safe to take every day as a supplement. It's better to take in the morning as it has been known to cause disruptive dreams when taken late in the evening.
ALCAR stacking
- Phosphatidylcholine (PC) as the two work synergistically to support neurotransmitters and brain energy. While ALCAR is an antioxidant in water-based tissues, PC is an antioxidant in fats. This combination is available in high-quality liposomal supplements.
- Alpha Lipoic Acid to support carbohydrate metabolism in addition to fat metabolism
Acetyl L-Carnitine food sources
Carnitine is a derivative of amino acids lysine and methionine. If its name evokes thoughts of carnivores, that’s because scientists originally isolated the compound from meat. While meat is a source of dietary carnitine, your body also makes its own from lysine and methionine.
About 75% of total body carnitine originates from food sources of either carnitine or from food sources of amino acids lysine and methionine. Dietary intake correlates with circulating carnitine levels, as demonstrated in studies comparing people following vegan and primarily grain-based diets to those who consume animal products: those who did not eat animal products had lower circulating plasma carnitine.
Other research showed that people following a high-fat, low-carbohydrate diet had higher plasma carnitine than those following a low-fat, high-carbohydrate diet.2 Since carnitine is synthesized from methionine and lysine, dietary intake of those amino acids can also predict carnitine status. As those amino acids are most prevalent in poultry, red meat, eggs, fish, and dairy, it’s no surprise that researchers found lower levels of plasma carnitine in vegans who also consumed less lysine and methionine.2
Synthesizing carnitine also requires Vitamin C, niacin (Vitamin B3), and pyridoxine (Vitamin B6). Nutritional deficiencies may compromise carnitine levels. Low iron levels also correlate with low carnitine2.
FAQs: What Does Acetyl L-Carnitine Do?
What are the benefits of Acetyl L-Carnitine?
- Fat metabolism
- Cell energy
- Brain cell function
- Brain communication network
- Antioxidant activity
What are the side effects of Acetyl L-Carnitine?
Some people have reported sleep interruptions when taking Acetyl L-Carnitine late in the evening.
Does Acetyl L-Carnitine help you lose weight?
Acetyl L-Carnitine supports metabolism of fats, but its primary benefits are for brain health.
When should I take Acetyl L-Carnitine?
LivOn Labs recommends taking Lypo-Spheric® Acetyl L-Carnitine in the morning with or without food.
References
1 Crayhon, Robert, M.S. The Carnitine Miracle: The Supernutrient Program that Promotes High Energy, Fat Burning, Heart Health, Brain Wellness, and Longevity. M. Evans and Company, New York: 1998.
2 Steiber, Alison, Kerner, Janos, Hoppel, Charles L. Carnitine: a nutritional, biosynthetic and functional perspective. Molecular Aspects of Medicine 25 (2004), 455–473.
