While popular among athletes, no conclusive study has found that it helps improve sports performance, muscle adaptations, or endurance. This lack of consistent evidence has not prevented the trend of selling it as a supplement for athletes looking to improve their physical endurance and performances.
Where can L-carnitine be found?
Some food contains L-carnitine because it helps turn fat in your body into energy. This is also why it can be found in many supplements.
Carnitine can be found in many animal products, with red meat having the highest levels. A 4-ounce beef steak has an estimated 56 mg to 162 mg of carnitine. Carnitine is also found in smaller amounts in chicken, milk and dairy products, fish, beans, and avocado.
The carnitine content in most dairy products ranged, approximately, between animal tissues and plant-derived food with concentrations ranging from 8 to 530 mg.
One study points out that 57–84% of L-carnitine is absorbed when it’s consumed from food, compared to only 14–18% when taken as a supplement.
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