L-carnitine is an amino acid that helps the body turn fat into energy. Most people do not need to obtain this nutrient through diet or supplements because it occurs naturally in the body, making it a non-essential amino acid. Some people, however, have health disorders such as chronic kidney failure that lead to L-carnitine deficiencies. Other people who may benefit from dietary L-carnitine, as listed by the U.S. National Institutes of Health (NIH) and the University of Maryland Medical Center (UMMC), include patients with angina, heart failure, type 2 diabetes and pain resulting from diabetic neuropathy or peripheral vascular disease.
Meat
Red meat is the best dietary source of L-carnitine, according to the NIH. A 4-oz. beef steak (about the size of a deck of cards) contains up to approximately 160mg of L-carnitine, while 4 oz. of ground beef contains up to about 100mg. Pork and Canadian bacon are also good sources, as noted by the Linus Pauling Institute at Oregon State University. Cod and chicken provide smaller amounts.
Dairy Products
Small amounts of L-carnitine can be obtained through certain dairy products. One cup of whole milk provides 5mg, while 1/2 cup of ice cream provides 3mg. Cheese contains small amounts of L-carnitine as well.
Other Foods
Smaller amounts of L-carnitine are found in other foods, as listed by the UMMC. These foods include asparagus, avocado, peanut butter, tempeh and wheat.
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