Carnitine is a vitamin-like factor and nonessential nutrient. If our bodies do not obtain enough from our diet, we can, with the help of vitamin C, produce this compound from the amino acids lysine and methionine. Carnitine has an important role in fat metabolism and is the subject of research for many conditions including heart health, weight reduction, athletic performance, thyroid function, immune function, mental capacity and chronic fatigue. There are different forms of carnitine; however L-carnitine is the only form that is biologically active.
Dietary Carnitine
Carnitine is found mainly in meat and dairy products, more specifically red meat. Fruits, vegetables, grains and eggs contain very small amounts. A typical omnivorous diet contains about 2 to12 micromoles per kilogram of body weight per day, where a strict vegetarian diet contains about 0.1 umol/kg of body weight per day.
Carnitine Content of Cooked Meat Products
Beef steak has the most carnitine when considering cooked meat sources. About 592 umol of carnitine can be found in a 100g serving. Ground beef is a close second, with about 582 umol of carnitine for a similar sized serving. For other cooked protein sources, pork has a carnitine content of 172 umol, bacon 145 umol, fish 35 umol and chicken breast about 24 umol for 100g of cooked food.
Carnitine Content of Dairy Products
For individuals who do not consume meat, fish or poultry, dairy products are sources of dietary carnitine as well. Whole milk contains the most at 20 umol of carnitine for a 100ml serving. American cheese and ice cream each contain about 23 umol for a similar serving size. Smaller amounts are also found in cottage cheese, 7 umol, and butter, 3 umol per 100ml servings.
References
- "Modern Nutrition in Health and Disease 10th edition;" Maurice E. Shils et al.; 2006
- "The Health Professional's Guide to Popular Dietary Supplements 3rd edition;" Allison Sarubin Fragakis and Cynthia Thomson; 2007
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