L-carnitine is the biologically active form of carnitine, a derivative of the amino acid lysine. It plays an integral role in the metabolism of fatty acids for energy production. Humans can usually synthesize sufficient amounts of carnitine in the liver and kidneys, but this substance is also found naturally in different foods, particularly animal sources.
Meat
Red meats are the richest natural source of dietary L-carnitine -- the redder the meat, the more carnitine it contains. You'll get a whopping 80 mg of carnitine in 3 oz. of beef steak or ground beef, which is about the size of a deck of cards. The same serving size of pork or Canadian bacon provide 20 to 24 mg of carnitine. Lamb is another excellent natural source of L-carnitine.
Dairy
Dairy products of animal origin are another significant source of L-carnitine. Whole milk has 8 mg in 1 cup. Human breast milk contains 11.3 mg per liter; non-milk infant formula must be fortified with carnitine to contain about 11 mg per liter. Ice cream provides 3 mg per ½ cup, while one slice of cheese, which is equivalent to 1 oz., has 1 mg of carnitine.
Poultry and Fish
Poultry and fish give you moderate amounts of L-carnitine. Cod contains 5 mg of carnitine in 3 oz., while chicken breast has 3 mg in the same serving size.
Other Natural Sources
Fruits, vegetables and grains contain little carnitine. One medium avocado has 2 mg of carnitine, while 2 slices of whole-wheat bread and 6 asparagus spears only offer trace amounts. Tempeh, which is made of fermented soybeans, and peanut butter will also give you some L-carnitine.
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