What Foods Are High in Carnitine?

1. Beef
   • The best source of L-carnitine is red meat, which has 56 to 162 mg per four-ounce portion of cooked steak and ground beef.
   • Look for lean cuts of beef if you are worried about saturated fat or calories.
   • Top round, bottom round, the eye of round, sirloin tip side and top sirloin are excellent choices.
2. Pork
   • Frequently mistaken for white meat because of a successful marketing push in the 1980s, but it is red meat. It has a greater L-carnitine content: 170 grams of cooked pork contain 50 mg of carnitine.
   • Lean cuts of pork, such as pork tenderloin or pork sirloin roast, are the healthiest options.
   • According to the Illinois Agricultural Association, each of these cuts have five grams or less of fat, two grams or less of saturated fat, and 480 mg or less of salt.
3. Whole milk
   • A non-meat source of L-carnitine because there is 8 mg of carnitine per 235 mL of milk.
   • If the fat content of whole milk worries you, an analysis published in the American Journal of Clinical Nutrition in February 2020 reported that children who drink high-fat cow milk have lower body fat percentages. Additionally, all milk varieties are abundant in other nutrients.
   • Because milk includes all nine essential amino acids, it is a complete protein. 
   • According to the University of Wyoming, it is a good source of calcium, magnesium, phosphorus, and vitamins A and D.
4. Cod
   • Has 4 to 7 mg of L-carnitine per four-ounce portion of cooked fish. It is a good source of L-carnitine for pescatarians.
   • The Environmental Defense Fund claims that cod, a fish with white meat, has the lowest fat content of any other animal protein.
   • Consuming excessive amounts of seafood can raise questions about mercury, a harmful substance that accumulates in fish flesh. Fortunately, cod has a lower mercury content than several other fish.
   • According to the University of Minnesota Extension, pregnant individuals and children at risk of mercury contamination can safely consume two servings of cod each week.
5. Chicken breast
   • Despite not being one of the foods strong in carnitine, cooked chicken breast has 3 to 5 mg of L-carnitine per four-ounce serving.
   • In addition, chicken breasts are an excellent source of lean protein.
6. Avocado
   • Although there are not many top L-carnitine fruits and vegetables, avocado does have a small amount of the substance: 2 mg of L-carnitine in one medium-sized avocado.
   • The fruit contains a lot of fiber and vitamin E.

If you are seeking additional vegan L-carnitine meal options. Whole wheat bread and asparagus provide 0.2 mg of L-carnitine per two slices and six spears, respectively.

Complications of carnitine deficiency include:

• Heart problems:
  • One very dangerous potential consequence is heart weakening. A weaker heart might not be able to pump blood, which results in shortness of breath and edema.
  • Early death from heart disease is possible if it is left untreated.
  • Fortunately, L-carnitine is a very effective treatment for heart issues. The doctor might keep an eye out to identify weakening symptoms in the heart.
  • The first sign of a carnitine shortage could be heart issues.
• Liver issues:
  • In the first few years of life, they frequently afflict youngsters. The liver could expand and perform less effectively than it should. This could lead to issues with the baby's eating and irritability.
  • Liver problems could be the cause of hypoglycemia episodes. Infections frequently precede these episodes.
  • If severe hypoglycemia is not treated quickly with a sugar called dextrose, it can result in a coma and even death.
  • L-carnitine therapy for liver issues may or may not be effective.
  • These liver issues may potentially be the initial signs of a carnitine deficit.