Natural Sources For L-carnitine

L-carnitine is an active form of the amino acid normally called just carnitine, which the body can make from another amino acid called lysine. Carnitine's desirable function is that it helps the body break down fatty acids and use them as an energy source. While the body can produce carnitine on its own, it is also found in protein foods. Plant foods are not good sources of carnitine. In general, healthy adults, even vegetarians, do not require dietary carnitine as they generally synthesize enough L-carnitine to prevent deficiency.

Dairy

Dairy products are a natural source of L-carnitine. One cup of whole milk contains about 8 mg of the amino acid. One cup of ice cream contains about 6 mg, and 1 oz. of cheese contains about 1 mg.

Red Meat

Beef products including steak and ground beef are the highest natural sources of L-carnitine, with about 80 mg in each 3-oz. serving. Lamb is another red meat, which is a good source of L-carnitine.

Pork

Canadian bacon and pork contain dietary L-carnitine, with 20 to 24 mg per 3-oz. serving.

Chicken and Fish

Chicken breast is a relatively low source of L-carnitine with only 3 mg per 3-oz. serving. Cod fish is a slightly higher source with 5 mg per 3-oz. serving.

Other Foods

Some other foods contain small amounts of L-carnitine such as avocado, which carries 2 mg in one average-size fruit. Whole wheat bread, as well as asparagus, each contain only trace amounts of L-carnitine.