What are the best sources of carnitine?

January 11, 2026 •

3 min read

Carnitine, a nutrient essential for energy production, is concentrated most highly in animal products, particularly red meat. This amino acid derivative plays a vital role in transporting fatty acids into the mitochondria to be burned for fuel. Understanding the best sources of carnitine can help you meet your body's needs through a balanced diet.

Quick Summary

This guide details the richest food sources of carnitine, emphasizing animal products like red meat, poultry, and dairy, while also mentioning plant-based options. It clarifies the role of carnitine in energy production, compares dietary intake versus supplementation, and explains who might need to pay closer attention to their intake.

Key Points

Red Meat is the Richest Source: Beef and lamb contain the highest concentrations of carnitine, with content levels generally increasing with the redness of the meat.
Carnitine Found in Animal Products: Excellent sources include not only red meat but also other animal products like dairy, fish, and poultry.
Low Plant-Based Carnitine: Most plant foods, including fruits and vegetables, contain only negligible amounts of carnitine, making animal products the key dietary source.
Body Produces Its Own Carnitine: The human liver and kidneys can synthesize carnitine from amino acids, so healthy individuals often don't need to worry about deficiency from diet alone.
Supplements Have Lower Absorption: The bioavailability of L-carnitine from food is significantly higher than from oral supplements, although supplements are sometimes necessary for treating deficiencies.
Special Diets May Require Attention: Vegetarians, vegans, and individuals with certain medical conditions, such as kidney or liver disease, may need to monitor their carnitine levels or consider supplementation.

Carnitine, specifically L-carnitine, is a crucial nutrient for cellular energy production. The body synthesizes it from lysine and methionine, but dietary intake is important, especially for some individuals. Animal-based foods are the primary sources of carnitine, with red meat containing the highest amounts, though other foods also contribute.

Rich Animal-Based Sources of Carnitine

Those who eat animal products can readily get enough carnitine. Generally, the redder the meat, the higher the carnitine content.

Beef and Lamb: These are the richest sources, with a 3-ounce serving of beef steak providing 42-122 mg. Organ meats like horse and kangaroo have exceptionally high levels but are less common.
Pork: Lean pork cuts like tenderloin contain about 24 mg per 3-ounce serving.
Poultry and Fish: Chicken breast has about 3-4 mg per 3 ounces, and codfish has around 3-5 mg per 3 ounces.
Dairy Products: A cup of whole milk offers about 8 mg, and a 2-ounce serving of cheddar cheese has around 2 mg. Ice cream also contains some carnitine.

Plant-Based Sources and Considerations

Plant-based diets are much lower in carnitine, but healthy bodies efficiently conserve existing stores. Endogenous synthesis is usually sufficient for non-deficient individuals, though intake is lower than in meat-eaters.

Tempeh: This fermented soy product is a notable plant-based source.
Avocado: A medium avocado provides about 2 mg.
Whole Wheat Bread: Two slices contain a minimal 0.2 mg.
Asparagus: A half-cup of cooked asparagus has about 0.1 mg.
Other sources: Nuts, seeds, beans, and certain vegetables contain only trace amounts.

Dietary Carnitine vs. Supplements

Most healthy adults get enough carnitine from their diet. Carnitine from food is highly bioavailable (up to 86% absorption) compared to supplements (5-25% absorption). However, supplements may be needed in specific situations.

Carnitine Sources: Food vs. Supplements


Feature	Food Sources (Animal-Based)	L-Carnitine Supplements
Carnitine Content	Very high in red meat.	High doses (500-3000 mg/day).
Bioavailability	High (54-86%).	Lower (5-25%).
Best For	Healthy individuals; general levels.	Clinical needs, deficiencies, strict vegans with symptoms.
Nutrient Synergy	Provides carnitine with other nutrients.	Isolated nutrient.
Potential Side Effects	Linked to red meat health concerns.	High doses (>3g/day) may cause GI issues, 'fishy' odor.

Who Should Consider Increasing Carnitine Intake?

While most produce sufficient carnitine, certain groups may need more, including those with deficiencies, specific medical conditions, or restrictive diets.

Strict Vegetarians and Vegans: Have much lower dietary intake (10-12 mg/day). While the body compensates, monitoring and possibly focusing on sources like tempeh or discussing supplements with a doctor is advisable.
Individuals with Genetic or Medical Conditions: Patients with liver/kidney diseases, those on hemodialysis, or with genetic disorders affecting carnitine are often deficient. Medical supervision and supplementation are often necessary.
Ageing Adults: Carnitine levels can decrease with age. Supplementation is studied for potential benefits in mitochondrial function and fatigue in older adults.

Conclusion

The best carnitine sources are primarily animal products, with red meats like beef and lamb being the richest. Dairy, fish, and poultry also contribute. Plant-based diets provide significantly less, with options like tempeh offering minimal amounts. While healthy individuals usually get enough, those with medical conditions or on restrictive diets may need to consider supplementation under medical guidance. Prioritizing rich food sources or using informed supplementation helps maintain adequate carnitine for energy metabolism.

Visit the NIH Office of Dietary Supplements for more information on carnitine

Frequently Asked Questions

Red meat, particularly beef and lamb, contains the highest concentration of carnitine. A typical 3-ounce serving of cooked beef steak can contain between 42 and 122 milligrams of L-carnitine.

While most plant-based foods contain very little carnitine, some options like tempeh, avocado, and asparagus contain small amounts. However, these are significantly lower in concentration compared to animal-based products.

The body absorbs dietary carnitine from food more efficiently than from supplements. Absorption from food ranges from 54-86%, while oral supplements have a much lower absorption rate of 5-25%.

Supplements may be beneficial for individuals with genetic carnitine deficiencies, liver or kidney disease, or for those on long-term hemodialysis. Vegans and strict vegetarians might also consider supplements if their body's production is insufficient, in consultation with a healthcare provider.

L-carnitine is an amino acid derivative that transports fatty acids into the mitochondria, where they are burned for energy. It is especially important for the function of the heart and skeletal muscles, which use fatty acids for fuel.

While vegetarian diets provide much lower amounts of carnitine compared to omnivorous diets, the body generally produces enough on its own from the amino acids lysine and methionine. The kidneys are also highly efficient at conserving carnitine.

High doses of carnitine supplements (over 3 grams per day) may cause side effects like nausea, vomiting, abdominal cramps, diarrhea, and a noticeable 'fishy' body odor. These side effects are less common with carnitine obtained from food.