Acetyl-L-carnitine (ALCAR) is a powerful addition to your supplement toolbox. This valuable little molecule has been a staple in the bodybuilding and brain-hacking communities for years now, thanks to its ability to help you lose weight and power up your brain. Read on to learn more about the benefits of acetyl-L-carnitine, plus side effects, safety and dosage.
ALCAR is an amino acid naturally produced in your body that is necessary to generate energy.[1] It’s also found in animal protein — namely, red meats. Many people supplement with ALCAR, because of its potential benefits.
You can use ALCAR to enhance your mitochondrial function, cognition, workouts and more. ALCAR helps your mitochondria (the powerhouses of your cells) burn fat and create more energy — especially for your muscles and brain.
Acetyl-L-carnitine has two main benefits:
WWhen you take ALCAR, it turns into carnitine in your body. If your insulin levels are low — for example, from eating a keto diet, intermittent fasting, working out intensely or being in a calorie deficit — carnitine becomes very important for burning fat.
When your body burns fat for fuel, it takes stored body fat (or fat you eat) breaks it down into fatty acids and sends the fatty acids to your mitochondria. Your mitochondria turn those fatty acids into ATP (energy) that powers your cells.
But fatty acids can’t get into your mitochondria alone. They use something called a carnitine shuttle.[4] Basically, carnitine latches onto fatty acids and carries them into your mitochondria. It gives your mitochondria the raw materials to produce lots of energy and function at their best.
In other words, you need carnitine to metabolize fat. If you’re low on carnitine, fat can’t get into your mitochondria, and you struggle to use it for fuel.[5] But with abundant carnitine, your fat metabolism works like a well-oiled machine. That’s where ALCAR supplements come in, and why they’re so popular with bodybuilders.
The bottom line: To burn fat, your body breaks it down into fatty acids, and ALCAR helps get those fatty acids into your mitochondria where it can be used as fuel.
Related: 13 Anti-Aging Supplements to Turn You Into Benjamin Button
ALCAR in supplement form can pass your blood-brain barrier, giving it access to the dense collection of mitochondria in your brain, as well as to the mitochondria in the rest of your body. That explains why ALCAR is becoming so popular as a nootropic supplement (something that makes your brain work better).
Here’s what the research has to say about using ALCAR to make your brain work better:
The bottom line: In studies, ALCAR has been shown to improve mental and physical energy, improve brain power, lower inflammation, boost circulation and increase mental focus.
It’s worth mentioning that, although a few of these studies are in healthy young adults, a lot of ALCAR research is in older people. It’s clear that ALCAR is great for anti-aging, but what if you’re young and thriving, and want an extra edge?
As is the case with many nootropics, ALCAR is popular in the brain-hacking world thanks to lots of individual reports about how much it helps cognition. This is one of those supplements that’s worth trying on your own to see if you notice any benefit.
ALCAR has been a staple of the bodybuilding community for years. It’s got some decent research to back it up:
The bottom line: ALCAR can help you work harder in the gym and recover faster. And if you’re older, ALCAR is especially useful for maintaining your energy levels and shedding body fat.
Related: Creatine Benefits: How This Supplement Works for More Than Muscle
Acetyl-L-carnitine is a valuable addition to your daily supplement routine, especially if you’re an athlete or you’re looking for anti-aging benefits. Here’s what you need to know.
Most of the studies you just read about used between 1-3 grams of ALCAR, taken every day. One gram a day seems to be a good place to start.[20] From there, you can increase or decrease the dose as you see fit. As with most supplements, timing matters. Here are sample plans for taking ALCAR:
Be sure to consider any dosage instructions on the supplement packaging.
While ALCAR is generally considered safe for most people, you could experience some side effects, including:
Of course, consult your physician before starting any new supplement, especially if you’re pregnant, breastfeeding or have a serious medical condition.
If you try ALCAR, start slow and pay attention to the way you feel. Small changes help you discover big benefits — this is what being Bulletproof is all about. To discover even more ways to boost your performance, sign up for the Bulletproof newsletter below.
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This is an update of an article originally published July 2018.
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