L-Carnitine
Avoid L-Carnitine
L-carnitine is especially high in red meat. Red meat is one of the highest sources of L-carnitine, at about 56-162 mg per serving. L-carnitine can also be found in foods like pork, seafood, and chicken, but at much lower levels, between 3 and 7 mg per serving. Dairy, like ice cream, milk and cheese, has between 3 and 8 mg per serving. However, the main source of L-carnitine for many people is supplements with some people taking up to 500-1000 mg per day. The more L-carnitine you get, the more TMA you may make, which can damage your blood vessels even faster. It is also present in energy drinks like red bull.
Carnitine ↑ TMAO, Changes Gut Flora, Can ↑ Heart Disease Plasma L-carnitine levels in subjects undergoing cardiac evaluation predicted increased risks for both prevalent cardiovascular disease and cardiac events (myocardial infarction, stroke or death), but only among subjects with high TMAO levels.
↑ in carnitine can occur from ingestion of L-carnitine (in energy drinks), supplements, energy bars, and from red meat. The real culprit, is a little-studied chemical that is burped out by bacteria in the intestines after people eat red meat. It is quickly converted by the liver into yet another little-studied chemical called TMAO that gets into the blood and increases the risk of heart disease.
A study tested carnitine and TMAO levels in humans of omnivores, vegans, vegetarians, and examined the clinical data of 2,595 patients. Researchers found that increased carnitine levels in patients predicted increased risks for cardiovascular disease like heart attack, stroke and death, but only in subjects with concurrently high TMAO levels.
Vegans did not have a burst of circulating TMAO after volunteering to eat a steak but meat eaters did. This is related to their personal intestinal bacteria. And why do the intestinal bacteria increase circulating TMAO? Because TMAO is a by product of carnitine digestion and the bacteria require carnitine as an energy source, for food. Too much of L-carnitine besides making one at risk for heart disease, can cause vomiting, nausea, headache, diarrhea, stuffy nose, restlessness and sleeping difficulty
Food Sources of Carnitine
Food | Amount | Carnitine |
---|---|---|
Beef steak cooked | 4 ounces | 56-162 |
Ground beef cooked | 4 ounces | 8 |
Codfish cooked | 4 ounces | 4-7 |
Chicken breast cooked | 4 ounces | 3-5 |
Milk | 1 Cup | 8 |
Ice cream | ½ cup | 3 |
Cheddar cheese | 2 ounces | 2 |
Energy Drinks | 16 ounces | 4 |