Most people naturally make enough carnitine, or L-carnitine, but some individuals might be deficient in this nutrient from an illness or medication. Carnitine helps the body convert fat to energy and might be a treatment for certain ailments due to its ability to reduce oxidative stress, says the University of Maryland Medical Center. Before attempting to raise carnitine levels, talk to your health care provider about whether this is safe and appropriate for you.
Step 1
Eat meat, chicken, fish or dairy products because these foods are high in L-carnitine, says the Linus Pauling Institute. Other dietary sources of this nutrient include peanut butter, tempeh, avocados, wheat and asparagus.
Step 2
Take supplements of the amino acids lysine and methionine, as well as a multivitamin. The Linus Pauling Institute says carnitine synthesis also requires iron, vitamin C, vitamin B6 and niacin. Talk to your physician about appropriate vitamin dosages for you.
Step 3
Take a carnitine supplement such as acetyl-L-carnitine or propionyl-L-carnitine. The National Institutes of Health Office of Dietary Supplements says these are available without a prescription and can be used to treat carnitine deficiencies.
Tips and Warnings
- Several forms of carnitine are available as a supplement. L-Carnitine is the most widely available and the least expensive, says the University of Maryland Medical Center. Do not consume D-carnitine supplements, as these can produce adverse side effects.
- Too much L-carnitine can cause physical symptoms such as abdominal cramping, nausea, vomiting, diarrhea and a fishy body odor. This typically occurs at doses of about 3 g per day, says the National Institutes of Health. If an individual has a seizure disorder, seizures might occur with high levels of L-carnitine.
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