It has been proven that the body needs around 15 mg of L-carnitine per day. But what exactly is this substance and where can you get it if you’re vegan?
L-carnitine plays an important role in energy production. It can be synthesized in the body or taken as a supplement (both vegan and non-vegan options are available). L-carnitine is also typically found in a lot of animal products, but foods such as whole wheat bread and asparagus contain this nutrient as well.
Let’s discover more about the important compound and find out whether or not you should be taking L-carnitine supplements.
What Is L-Carnitine?
L-carnitine is a structure that can be synthesized in the kidneys, liver, and brain from such amino acids as lysine and methionine. It is also naturally present in many foods, mainly, of animal origin. Finally, L-carnitine is available as a dietary supplement for those who need to increase the intake of this amino-acid structure.
Around 95% of carnitine in the body is stored in the heart and skeletal muscle. It plays an extremely important role in energy production as it basically converts fat into energy. There is evidence that L-carnitine can help some other functions in the body as well. For example, it might assist in maintaining general brain function.
L-carnitine is considered to be a conditionally essential nutrient. This means that, under normal circumstances, the body can produce enough of it on its own, but, in some cases, an individual might have to get the compound from supplements.
Some people who want to lose weight or athletes choose to take L-carnitine as it, in theory, may support exercise performance and help burn more fat. More researches have to be done to prove the effectiveness of the compound in this specific use, but, in any case, L-carnitine cannot become a replacement for a healthy diet and regular exercise.
Is L-Carnitine Vegan?
Carnitine is typically found in animal products. Red meat, for example, can contain anywhere between 56 and 162 mg of the compound in a 4-ounce portion. Carnitine is also found in milk, chicken, and fish.
However, if you’re vegan, that does not mean that you won’t be able to get some L-carnitine from your diet. Thankfully, there are plenty of non-animal carnitine sources as well.
Just two slices of whole wheat bread, for example, have 0.2 mg of L-carnitine. It is also a great source of fiber, magnesium, and phytochemicals.
Cooked asparagus is another storehouse of L-carnitine. Half a cup has about 0.1 mg of the compound. It is also rich in fiber, iron, calcium, and vitamin B6.
Are L-Carnitine Supplements Vegan?
Many L-carnitine supplements are made from animal products. But there are also plenty of brands offering supplements that are made with plant-based and synthetic ingredients.
Bear in mind that not only the actual L-carnitine has to be vegan, but also the capsule that it has been placed in. Some manufacturers create the capsule shell out of gelatin. So, you might want to go for a supplement in powder form or pick the one that has vegan capsules made out of cellulose.
Simply make sure to carefully read the label when choosing your L-carnitine supplement.
Do Vegans Need L-Carnitine?
Our bodies need about 15 mg of L-carnitine every single day. We can easily get this amount through a combination of dietary sources and endogenous synthesis.
A vegan diet provides normally around 1.2 mg of carnitine, while a typical omnivore diet provides over 24 mg. But that does not mean you should be worried.
It looks like carnitine synthesis within the body is not affected by the diet. So, even if you follow a strict vegan diet, the chances are high that your body is still producing a little over 14 mg of L-carnitine per day. In fact, healthy individuals do not need to consume carnitine supplements and even try to incorporate more carnitine-rich foods into their diets.
You might need to supply your body with additional L-carnitine only if your kidneys and liver are unable to synthesize sufficient amounts of the compound due to a genetic disorder or chronic renal failure. But, in such a case, only your doctor can prescribe you these supplements.
Other Frequently Asked Questions
The term “carnitine” is often used to refer to several different forms of carnitine such as L-carnitine, acetyl-L-carnitine, and propionyl-L-carnitine.
Acetyl-L-carnitine is a form of L-carnitine that can cross the blood-brain barrier. It is often used for brain-related conditions and cognitive support.
Yup, blood and urine tests can be performed to measure carnitine levels in the body. These are typically ordered by a healthcare provider when a carnitine deficiency is in question.
There are several plant sources of L-carnitine, such as avocados, peanuts, and cooked broccoli. However, the concentration is pretty low.
Overdosing on L-carnitine is unlikely but excessive intake can cause some side effects like nausea, abdominal cramps, diarrhea, etc.
What’s The Bottom Line?
You can’t underestimate the importance of L-carnitine as it facilitates the burning of fatty acids as energy sources.
With that being said, under normal circumstances, your body is able to produce enough of this compound as a vegan. So, supplementing is simply unnecessary as long as you have all the essential amino acids in your diet.
However, you might be glad to find out that if you ever would have to take additional L-carnitine due to a medical issue, it won’t be challenging for you to find a vegan-friendly supplement.
