Discover the Differences Between L-Carnitine and Acetyl L-Carnitine
When it comes to popular amino acid supplements, L-carnitine and acetyl L-carnitine cause quite a bit of confusion. Given their similar names and the fact that they’re both slightly different forms of the same essential amino acid, it’s easy to understand the mixup. But don’t worry: we’re here to explain!
The short answer is that L-carnitine is popular among exercise enthusiasts or people looking for help with weight management because of its role in helping the body convert fat into energy. Acetyl L-carnitine, also commonly called ALCAR, goes a step further. While ALCAR may also help turn fat into energy, it’s also able to cross the blood-brain barrier to support brain energy and function.
The blood-brain barrier is a protective mechanism that blocks pathogens or toxins from passing through the endothelial membrane. Though it is highly selective, often blocking passage of beneficial molecules and compounds, some amino acids, like ALCAR, are able to make it through to deliver their brain health benefits.
What is L-Carnitine?
L-carnitine is an amino acid that can be found in foods like beef (and other red meats), chicken, fish, dairy and other natural sources. Potential dietary gaps are commonly compensated for with L-carnitine supplements.
So, how does L-carnitine work? Think of an old-timey steam locomotive, which burns coal to create steam. Adding coal fires up the pistons and keeps the train moving down the track. L-carnitine’s role is not dissimilar to the individual in charge of shoveling coal into the locomotive’s furnace. But instead of shoveling coal into a furnace, it transports fatty acids to the mitochondria of cells where energy is produced. This allows the fatty acids to be burned off and used for energy to fuel your body and keep you moving throughout the day.
That’s why many turn to L-carnitine to enhance their weight management and exercise regimens, as it plays an important role in fat metabolism as well as helping to improve exercise performance and build muscle tissue.
What is Acetyl L-Carnitine (ALCAR)?
A different version of the same amino acid as L-carnitine, ALCAR has an added acetyl group. This addition allows it to cross the blood-brain barrier, making it useful for supporting brain health. Hence, acetyl L-carnitine supplements are used to boost brain energy and focus, a healthy mood, memory health and more.1 Acetyl L-carnitine is also sometimes used to promote male reproductive health.
How Does Acetyl L-Carnitine Affect the Brain?
Once it passes through the blood-brain barrier, ALCAR helps to promote synthesization of a primary neurotransmitter in the brain known as acetylcholine. (“Synthesization” is a scientific term meaning to make by synthesis.) Acetylcholine’s primary role is to allow for communication between nerve cells. By boosting acetylcholine synthesization, acetyl L-carnitine plays an essential role in supporting memory health, focus and alertness, improved sleep and muscle contractions.
Should I Take L-Carnitine or Acetyl L-Carnitine?
This depends on your goals. If you’re strictly looking for a supplement to promote enhanced fat burning for your weight management regimen, L-carnitine supplements may be the answer. However, if you’re looking for broader results that include various brain health boosting features, ALCAR may be a better choice.
L-Carnitine Dosages for Adults
- To Support Proper L-Carnitine Levels: Studies suggest that taking 990 mg orally in supplement form, two to three times daily may support proper L-carnitine levels for those who may have lower levels.2
- L-Carnitine to Promote Heart Health: Research on the effects of this amino acid for those with heart concerns has focused on taking between 1.5 to 3 grams orally every day for up to 34 months.2
- L-Carnitine for Kidney Function: For those with kidney health in mind, studies have used a dosage of between 0.64-3 grams daily for three weeks to one year.2
Acetyl L- Carnitine Dosages for Adults
- Acetyl L-Carnitine for Memory Health: Studies have focused on an oral dosage of between 1,500-2,000 mg of ALCAR for a period of three months for memory health.1
- To Support Male Reproductive Health: To boost testosterone levels in men, research has focused in on two grams of ALCAR as well as two grams of propionyl L-carnitine each day for six months.1
- Acetyl L-Carnitine for Energy: Research has delved into the effectiveness of using ALCAR to boost energy as we age, which includes a dosage of two grams twice daily for 180 days.1
As you can see, while L-carnitine and acetyl L-carnitine are closely-related amino acids, they each have their own role to play in helping to boost the health of your body. Hopefully, this will give you a greater insight into which one is right for the specific health goals you’re looking to achieve.
Whether you’re looking to burn fat in order to fire up your workouts with an L-carnitine supplement, or leaning towards an acetyl L-carnitine supplement to offer an added brain health boost to the equation, these amino acids will both make a great addition to any wellness regimen.
You be well, now.
Swanson
About Amy Sunderman, MS, RD
Amy is a registered dietitian, nutritionist and author with over 20 years of experience in the supplement industry. Amy is passionate about dietary supplements and the health benefits they offer. She enjoys working to find novel nutritional ingredients with strong clinical research behind them to drive innovation and provide health-promoting products to consumers.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
Sources
1 Acetyl L-Carnitine. WebMD. Read source
2 L-Carnitine. Center for Internal and Integrative Medicine. Read source
