From the Guidelines
L-carnitine is found in highest concentrations in red meat, particularly beef and lamb, making them the best dietary sources to increase intake. Other good animal sources include fish, poultry, and milk, as these products contain significant amounts of L-carnitine 1. The concentration of carnitine in these foods increases with the proportion of type I muscle fibers, which are more prevalent in red meats. For individuals looking to increase their L-carnitine intake through diet, focusing on these animal products is recommended.
Key Points to Consider:
- Red meat, such as beef and lamb, is the richest source of L-carnitine.
- Fish, poultry, and milk are also good sources of L-carnitine.
- The body naturally produces L-carnitine, but dietary intake can help meet or exceed the average daily requirement of about 250 mg for a 70-kg human 1.
- While plant sources like avocados and whole wheat bread contain some L-carnitine, the amounts are generally smaller compared to animal products.
Clinical Considerations:
The importance of L-carnitine in energy production and its potential anti-inflammatory effects, as seen in patients with chronic renal failure or undergoing surgery 1, highlight the significance of adequate intake. However, for most individuals, dietary sources along with the body's natural production are sufficient to meet L-carnitine needs. Supplements may be considered for specific medical conditions or for those with restricted diets, but the decision should be based on individual health needs and under medical guidance.
From the Research
Foods Rich in L-Carnitine
- Red meats, such as beef and lamb, are the best choices for adding carnitine into the diet 2
- Fish, poultry, and milk are also good sources of L-carnitine 2
- Animal by-products contain the highest amount of L-carnitine, including kangaroo meat (637 mg), horse meat (423mg), and beef (139 mg per 100 g of dry weight) 3
- Milk products, such as milk, contain L-carnitine, with amounts ranging from 1.4 to 42.8 mg per 100 g of dry matter 3
- Vegetables and fruits are low in L-carnitine, containing less than 5 mg per 100 g of dry matter 3
- Mushrooms, such as pleureotus ostreatus, are richer in L-carnitine than plants, with an amount of 53 mg/100 g dry matter 3
- Lipids, such as sunflower oil, are low in L-carnitine or even free from this compound 3
L-Carnitine Content in Specific Foods
- Kangaroo meat: 637 mg per 100 g of dry weight 3
- Horse meat: 423 mg per 100 g of dry weight 3
- Beef: 139 mg per 100 g of dry weight 3
- Milk products: 1.4 to 42.8 mg per 100 g of dry matter 3
- Pleureotus ostreatus (mushroom): 53 mg/100 g dry matter 3
- Minced pork: approximately 100 g of minced pork has an equivalent amount of L-carnitine as pleureotus ostreatus 3