L-carnitine is a substance that is derived from an amino acid, and plays a large role in energy production, according to National Institutes of Health Office of Dietary Supplements. Your body produces L-carnitine, but some people may not produce enough to support energy production. Symptoms of deficiency can include muscle pain and weakness. Though the U.S. Food and Drug Administration does not recommend a daily intake amount for L-carnitine, deficiency symptoms can indicate a need to take in more of the compound through diet. Meat eaters get more L-carnitine naturally than vegetarians.
Step 1
Eat beef to get more L-carnitine naturally. According to the Linus Pauling Institute,1 oz. of beef steak or ground beef provides about 26mg of L-carnitine. MayoClinic.com suggests buying lean cuts of beef such as top round or strip steak or 95 percent lean ground beef to limit the amount of fat and cholesterol you consume.
Step 2
Switch to whole milk if you are suffering from an L-carnitine deficiency. Though whole milk is rich in fat and is generally not recommended as part as a heart-healthy diet, it is also rich in L-carnitine and may be an effective way for vegetarians to consume more of the nutrient. Eight ounces delivers 8mg. Check with your doctor before including whole milk in your diet, especially if you have high cholesterol or are trying to lose weight.
Step 3
Prepare lean white meats, such as pork and chicken, to boost your L-carnitine intake. According to the Office of Dietary Supplements, chicken breast contains between 3 and 5mg per 4-oz. serving. Cooked pork offers 8mg per 1 oz.
Step 4
Eat a grilled cheese sandwich to naturally include more L-carnitine in your diet. This is especially appropriate for vegetarians, who according to the Linus Pauling Institute, may routinely eat as little as 1mg of L-carnitine each day. Whole wheat bread and cheese can provide between 1.2 and 2.2mg daily, depending on the type of cheese.
Tips and Warnings
- Take an L-carnitine supplement if your doctor determines you are deficient and are not getting enough of the nutrient through diet. The Linus Pauling Institute reports that normal supplementation dosages range from 500 to 2,000mg daily when taken orally.
Things You'll Need
- Carnitine supplements
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