Table of Contents
Key Takeaways
- Acetyl-L-Carnitine (ALCAR) is a synthesized version of L-Carnitine that enhances energy production, supports fat burning, and improves cognitive function.
- ALCAR facilitates fatty acid transport to mitochondria, boosts acetylcholine formation, and exhibits antioxidant properties.
- ALCAR benefits brain health by supporting mitochondrial function, protecting brain cells, and improving cerebral blood circulation.
- It has potential therapeutic effects on conditions such as Alzheimer’s, dementia, Parkinson’s, depression, and mild cognitive impairment.
- ALCAR supplementation dosage recommendation is 500 – 1,500 mg per day depending on the desired goal.
Acetyl-L-Carnitine (ALCAR, ALC or LAC) is a synthesized version of L-Carnitine. Which is a derivative of the amino acids lysine and methionine.
ALCAR is more bioavailable than L-Carnitine. It easily crosses the blood-brain barrier. And delivers L-Carnitine across cell membranes and into your brain (which L-Carnitine would not be able to cross on its own).
L-Carnitine is naturally made in your liver and kidneys. And then transported to other tissues including your brain and heart.
ALCAR helps:
- Brain Energy Metabolism. ALCAR helps facilitate fatty acid transport to the mitochondria where they’re needed for producing adenosine triphosphate (ATP). Fatty acid metabolism fuels your cells and can boost physical and mental energy. This also assists with fat burning in other cells.
- Neurotransmitters. ALCAR is a necessary ingredient for acetylcholine formation. Which boosts memory, mental alertness, and fluid thought.
- Brain Optimization. The antioxidant properties of Acetyl-L-Carnitine provides neuroprotective qualities, boosts Brain-Derived Neurotrophic Factor (BDNF), and promotes cerebral blood circulation.
Acetyl-L-Carnitine (ALCAR) Overview
L-Carnitine is an amino acid that’s synthesized in your body. You also get it from red meat and dairy.
L-Carnitine is considered a “conditionally essential” nutrient because when your body uses it faster than it can produce it, you need supplemental L-Carnitine either from food or a supplement.
L-Carnitine is used throughout your body. Here we’re talking about the Acetyl-L-Carnitine form of L-Carnitine because of its affects on brain health and chemistry.
L-Carnitine vs. Acetyl-L-Carnitine: What’s the Difference?
L-Carnitine and Acetyl-L-Carnitine are often referred to as Carnitine. But each are structurally different, and each has its advantages.
L-Carnitine: Helps produce energy within the mitochondria of your cells, but is not capable of crossing the blood-brain barrier. Supplemental L-Carnitine is difficult for your body to absorb; only 18% of it reaches your bloodstream.
L Carnitine supplements are favored by athletes and dieters who want Carnitine’s fat-metabolizing benefits. But are not seeking any brain benefits.
Acetyl-L-Carnitine: Is easier to absorb and used by your body than L-Carnitine. In one animal study, who were given 2 grams of ALCAR daily for 50 days, ALCAR boosted blood levels of ALCAR by 43%.[i]
ALCAR does everything that L-Carnitine does, but by adding an acetyl group, it but can also cross the blood-brain barrier. In another animal study, researchers found that ALCAR supports mitochondrial function which then protects brain cells from oxidative stress, while L-Carnitine does not.[ii]
How does Acetyl-L-Carnitine Work in the Brain?
Acetyl-L-Carnitine boosts brain health and function in several ways. But two in particular stand out.
- ALCAR boosts acetylcholine, a neurotransmitter tied to memory and overall brain function. Acetyl-L-Carnitine is a precursor to acetylcholine in the presence of Coenzyme-A. Test tube studies shows that ALCAR donates a “methyl group” to help make acetylcholine.[iii]
Alzheimer’s-diseased brains show a 25% to 40% reduction in carnitine acetyltransferase, an enzyme that works with L-Carnitine & Acetyl-L-Carnitine.
This enzyme decline led researchers to link low ALCAR with low acetylcholine, and Alzheimer’s onset. They went on to suggest that the therapeutic properties of ALCAR supplementation is a viable therapy for brain regeneration.[iv]
- ALCAR promotes brain energy metabolism by supporting your brain cell’s mitochondria in creating ATP which is your main source of cellular energy.[v]
ALCAR works as a shuttle transport for fatty acids through cell membranes into mitochondria to assist with adenosine triphosphate (ATP) synthesis.[vi]
ALCAR is essential for fatty acid oxidation:
- ALCAR shuttles fatty acids into mitochondria, for the creation of ATP.
- ALCAR then shuttles fatty acids out of mitochondria, and flushes out tox ic byproducts.
ALCAR helps maintain mitochondrial function in nearly every cell of your body. Your brain consumes at least 20% of your body’s energy. And generates a lot of toxic byproducts as well as different chronic intermittent stressors. . So ALCAR supplementation is particularly important for a healthy brain.
How things go bad
As we get older, our brain chemistry and energy metabolism changes.[vii]
↓ Nerve growth factor in the brain declines
↓ Acetyl-L-Carnitine levels decline
↓ Acetylcholine levels decline
↓ Mitochondria loses efficiency
All of these age-related changes are contributing factors to cognitive impairment and the neurodegenerative diseases of aging, including Alzheimer’s and dementia.
ALCAR Nootropic benefits
Animal research conducted at the Linus Pauling Institute at Oregon State University shows that Acetyl-L-Carnitine will:[viii]
- Restore efficient mitochondrial energy production
- Replenish age-related changes to mitochondrial structure
- Replenish ALCAR and acetylcholine levels in the brain and body
One of the most potent Acetyl-L-Carnitine benefits is that it has the ability to boost acetylcholine and rejuvenate brain cells (including mitochondria). This has been proven to benefit those with age-related brain diseases like Alzheimer’s and major depressive symptoms.[ix]
And one animal study conducted in New Delhi showed that Acetyl L-Carnitine reduces lipofuscin in the cerebral cortex, hippocampus, striatum and thalamus.
How does Acetyl-L-Carnitine feel?
You may not feel ALCAR… unless you’re elderly, have low energy levels, or have Erectile Dysfunction. Within those specific groups, users of Acetyl-L-Carnitine report it helps with memory, mental fatigue, mood, mental performance and the ability to get and maintain an erection.
ALCAR’s brain support and its ability to support the mitochondria in your brain cells should boost cognition in all age and gender groups.
As a nootropic, ALCAR user reviews report a boost in energy and quicker thinking.
ALCAR Clinical Research
In one study, researchers showed that ALCAR may have beneficial effects for depression and dementia in the aging brain.[x]
Another study out of Italy; researchers showed that Acetyl-L-Carnitine stimulated the growth of new neurites. More of these minute projections from nerve cell bodies meant increased signaling between cells throughout the central nervous system (brain and spinal cord).[xi]
And a study conducted at the Mount Sinai School of Medicine in New York found that ALCAR has potential in treating the symptoms of Parkinson’s Disease. By directly affecting mitochondrial respiration and assisting dopamine receptors and the use of dopamine in the brain.
ALCAR helps with Mild Cognitive Impairment (MCI)
A gold-standard double-blind, randomized controlled trial on 1,204 people showed significant effect on attention, mental performance, memory and higher mental functions.[xii]
In this study ALCAR seemed to ward off further brain deterioration. And could be considered as therapy for brain degeneration.
Acetyl-L-Carnitine slows rate of cognitive decline
130 Alzheimer’s patients were given ALCAR or a placebo daily for a year. They were tested across 14 points of cognitive performance.
This research showed a slower decline in cognitive performance with the ALCAR group compared to the placebo group.[xiii]
ALCAR effective for Chronic Fatigue Syndrome
Acetyl-L-Carnitine has been shown to improve fatigue in patients with chronic fatigue syndrome.
In a randomized, double-blind, crossover study; 36 people were treated for 3 months with either amantadine (used to treat Chronic Fatigue), or 1 gram of ALCAR twice daily.
The results of the study showed that ALCAR was better tolerated and more effective for brain function than the pharmaceutical for fatigue.[xiv]
Acetyl-L-Carnitine protects from oxidative damage of Ecstasy (MDMA)
Research has shown ALCAR to be effective in protecting your mitochondria from oxidative stress. But these guys took it a step further.
Male rats were given Acetyl-L-Carnitine before a dose of Ecstasy (MDMA). ALCAR pretreatment “exerts effective neuroprotection against MDMA-induced neurotoxicity at the mitochondrial level”, said the researchers.[xv]
Keep that in mind before your next party.
ALCAR for Erectile Dysfunction?
Carnitine versus androgen administration. In this study, 120 patients were split into 3 groups. Group 1 was given 160 mg of testosterone per day. The 2nd group was given 2 grams of Propionyl-L-Carnitine plus 2 grams of Acetyl L Carnitine hcl per day. And the 3rd group a placebo.
Did you know that there’s an International Index of Erectile Function?
Turns out the Propionyl-L-Carnitine/Acetyl-L-Carnitine stack was better than testosterone for sexual dysfunction. Without the side effects of an enlarged prostate, better orgasms, more sexual desire and improved mood.[xvi]
ALCAR Recommended Dosage
- Acetyl-L-Carnitine suggested dosage for cognitive benefits is 1 – 4 grams per day.
- For improved mood and elimination of chronic fatigue, 1 – 3 grams of ALCAR per day.
- For age-related memory concerns, 1 – 2 grams of ALCAR per day.
ALCAR is water-soluble and can be taken on an empty stomach with water. A few supplement manufacturers recommend taking their Acetyl-L-Carnitine with a meal. Which may imply that it’s fat-soluble although I’ve found no evidence in the scientific literature.
ALCAR Side Effects
Acetyl-L-Carnitine is produced naturally in your body. So is considered well-tolerated and safe.
Side effects are rare but can include nausea, vomiting, increased agitation, weight loss, and restlessness.
You can also see an increase in seizure frequency if you have any kind of seizure disorder.
ALCAR and thyroid hormones. L-carnitine inhibits both triiodothyronine (T3) and thyroxine (T4) entry into the cell. Which means ALCAR supplementation may make thyroid hormone replacement therapy less effective. But could also help someone suffering from hyperthyroidism.
Types of ALCAR to buy
- Acetyl-L-Carnitine: L-Carnitine with an extra acetyl group. This version of l carnitine is more bioavailable and easily crosses the blood-brain barrier.
- L-Carnitine: This is the standard form of l carnitine found in food.
- Lipo-Carn®: A proprietary blend of Alpha-Lipoic Acid and Acetyl-L-Carnitine. Studies show this combination is a powerful anti-aging duo.
Performance Lab Energy contains an effective dose of ALCAR Together, these two help combat diabetes, glucose metabolism, boost energy production, lower high blood pressure, fat metabolism, maintain proper cognitive function, protects the body from radiation and chemical toxins and helps immunity.[xvii]
- Propionyl-L-Carnitine: L-Carnitine combined with propionic acid. This form is noted for its antioxidant activity, reducing oxidative stress biomarkers, and is used for heart health applications. Also useful for erectile dysfunction.
- Biosint™ is pharmaceutical grade Acetyl-L-Carnitine that is manufactured in Italy by Sigma Tau HealthSciences
You can also get 500 mg Acetyl L-Carnitine, 100 mg BioEnhanced™ R-Lipoic Acid, 100 mg CoQ10, 10 mg BioPQQ®, and 2.5 mg BioPerine® in one dose of my favorite energy supplement Performance Lab® Energy.
Nootropics Expert Recommendation
Acetyl-L-Carnitine 500 – 1,500 mg per day
I recommend using Acetyl-L-Carnitine as a nootropic supplement.
Your body does synthesize some ALCAR on its own. And from the food you eat. But most L-Carnitine comes from red meat. And unless you eat a lot of great quality grass-fed beef or mutton you can not produce sufficient amounts, and likely have an Acetyl-L-Carnitine deficiency.
ALCAR is especially helpful for those suffering from age-related cognitive decline. Studies show it helps stop or reverse brain degeneration with Alzheimer’s Disease, and geriatric depression. Particularly in the early stages of the disease.
I suggest starting with a dose of 500 mg ALCAR daily. ALCAR is a great compliment to a stack including any of the racetams. Take enough Alpha GPC or CDP-Choline to eliminate a racetam-induced headache. Then add 500 mg of ALCAR.
Some have found ALCAR stacked with Coenzyme Q-10 has a profound effect on everything from mood to bipolar disorder. Especially combined with Alpha-Lipoic Acid.|
You can also get 500 mg Acetyl L-Carnitine, 100 mg BioEnhanced™ R-Lipoic Acid, 100 mg CoQ10, 10 mg BioPQQ®, and 2.5 mg BioPerine® in one dose of my favorite energy supplement Performance Lab® Energy.
Age-related cognitive disorders like Alzheimer’s may want to up the dose to 1,500 mg per day.
Join The Discussion - 360 comments
Andrew Richardson
October 23, 2021
Can you overdo ALCAR? so I’m doing it once a day in the morning at 500MG
How long for it shows benefits, weeks, months, days
I just worried I’ll overdose it if I take it in the morning then get feed a steak meal at dinner haha or does your body pee out what it does not need
David Tomen
October 23, 2021
Andrew, you can overdo it with anything and it’s why dosage recommendations need to be followed for best results. And less chance of a bad things happening.
The regular adult dosage for ALCAR is 500 mg 3-times per day. But I found that if I took the 3rd dose late afternoon it affected my sleep. So I only do two doses; morning and noon.
The benefits of ALCAR are within 30 minutes. Take a look at how it works in your brain from the info above.
Lance
October 15, 2021
Hello again, bear with me whilst I set up this question.
To boost cAMP I’ll be taking:
900 mg Artichoke Extract
20mg Coleus Forskohlii (containing 4mg Forskolin)
You recommend taking 200mg ALCAR per 1mg Forskolin, so 800mg ALCAR total (to counteract Forskolin’s effect on Acetylcholinesterase).
I’ll also be taking 1000mg L-Carnosine (to boost L-Carnosine). To counteract the byproduct lipofuscin you recommend taking the recommended doses of ALCAR and DMAE, so:
ALCAR 500 – 1500mg
DMAE 100 – 200mg (or 270 – 540mg DMAE bitartrate)
Presumably, the best dosages to flush lipofuscin are towards the upper end of the scale, so 1500mg ALCAR and 200mg DMAE.
To counteract the negatives of DMAE you recommend taking a good source of choline, so 250 – 500mg Citicoline. As I’ll be using the upper dosage of DMAE it only makes sense to take the upper dosage of Citicoline, so 500mg.
I would primarily like to take ALCAR for the benefits listed in this article but appreciate it’s also needed when taking Forskolin and L-Carnosine. For its own benefits you recommend taking 500 – 1500mg.
My question: How much ALCAR will I need, accounting for the above?
Will I need:
800mg (for Forskolin use)
+ 1500mg (for L-Carnosine use)
+ 500mg (for its own benefits)
= 2800mg total?
I understand that nutrient RDA/RDI/AI/etc. is not calculated as the sum of what is needed for each process it’s used in, so by that logic would 1500mg total of ALCAR be adequate for Forskolin use, L-Carnosine use and for its own benefits?
Alternatively, because I need it specifically for Forskolin use and L-Carnosine use as well will I need a little extra but not quite as much as 2800mg; so, say, 2000mg ALCAR?
I have, of course, have skimmed over the fact that my body may not tolerate these supplements or the dosages stated. I intend to phase them in slowly and separately, starting at low dosages and gradually increasing them to their “ideal” amounts. The above is to gain a (simple) theoretical understanding of how much ALCAR would be “ideal”, given its many uses.
Many thanks.
David Tomen
October 15, 2021
Lance, I think there is some confusion going on here. DMAE is used to eliminate the lipofuscin which is a byproduct produced when supplementing with L-Carnosine. Carnosine is NOT the same thing as Carnitine (i.e., ALCAR).
You have several things going on here. Supporting Artichoke Extract’s affect on acetylcholinesterase (with ALCAR), getting rid of lipofuscin while using L-Carnosine (with DMAE), and supporting the use of DMAE and its effects on choline (with CDP-Choline or PC).
See my individual reviews for specifics on maximum dosages. 2000 mg of ALCAR is too much.
Fester Croffit
October 12, 2021
Hi Dave, I’m new to nootropics and wanted to run something by you. A little background: I have an attention and concentration deficit, but not “technically” ADHD. 40 years old. Recently found out I have low testosterone as well. Will be addressing that with an upcoming appointment with MD. I have ordered some supplements to help with concentration/focus and energy/stamina throughout the day. I am trying to start my own little stack. Budget prohibits doing more than a little dabbling currently. I am starting with NAC, ALCAR, Alpha GPC, noopept, and NALT. The main goal out of the supplements is to improve focus, be less easily distracted, and combat daytime fatigue. Thanks for any input you can give.
David Tomen
October 12, 2021
Fester, what you have so far is a great start. The only missing elements are a high quality multivitamin and Omega-3 supplement. But don’t get them unless you can afford something your body and brain can use. Otherwise you’re wasting your money.
Fester Croffit
October 16, 2021
Thanks for the reply. I am already on a good quality while food based multivitamin. I plan to get an omega 3 supplement next. Any recommendations? Thanks again for all your great info.
David Tomen
October 16, 2021
Fester, this is now the Omega-3 supplement I prefer: https://bit.ly/3q98chL and what I recommend. You are looking for an Omega3 supplement that is pure, does not have any additives, has not gone rancid, and provides 1,000 mg DHA per day in 2 or 3 gelcaps. EPA should be less and in this type of supplement would be around 450 – 500 mg compared to 1,000 mg DHA.
Fester Croffit
October 16, 2021
Forgot to mention, since starting the stack mentioned above a couple days ago, I have developed some joint and muscle pain in my shoulders and arms. Not currently lifting weights or engaging in any activity to cause it, staying pretty well hydrated. Any thoughts on if any of those would be causing this effect?
David Tomen
October 16, 2021
Fester, I do not see anything on your list that could cause muscle pain. That is usually caused by a Vitamin D deficiency.
Fester Croffit
October 16, 2021
Thanks for the omega 3 recommendation. As to the muscle pain, I’m attributing it to onboarding, for lack of a better term, of the new supplements. I’ve been taking 5,000IU of vitamin D for years along with some B vitamins, zinc, and a couple other supplements such as butterbur for migraines (which works well) and a metabolic blend from doterra called mito 2 max. Thanks again for the info. Your website is a goldmine of information.
David Tomen
October 16, 2021
Fester, then it could be an interaction between one of the supplements you mentioned and the drugs and other supplements you are using that produces the muscle pain. Because none of them on their own causes that as far as I know. And from all the research I’ve done on each.
Matt
October 4, 2021
Hi,
What is the half life of ALCAR? Some sources say 1-4 hours, while others say 29-36 hours. Which is correct?
Thanks.
David Tomen
October 5, 2021
Matt, that is an excellent question and I have not been able to find a definitive answer to it. So I take ALCAR twice per day and have for many years. And that works great! It does not make any sense to me to go by the 29 hour half-life claim because that would mean using ALCAR every 2nd or 3rd day.
Andy
September 30, 2021
I’m taking ALCAR now
however I’m only taking it once per day at dinner time,
But if I have any type of red meat should I avoid taking the ALCAR at the same time? I’m not sure if ALCAR is in chicken which I eat a lot of or does this not matter?
I like to do my Nootropic slowly and in small amounts to see what is best for me first
David Tomen
October 2, 2021
Andy, you may be able to get some carnitine from food. But I haven’t met a chicken or cow yet who was able to produce Acetyl l-Carnitine. And it is that version we use as a nootropic because it can cross the blood-brain barrier. But not so with regular carnitine.
André Leroux
September 23, 2021
Dear David,
is optimized carnitine from LEF
Life Extension, Optimized Carnitine
Acetyl L-Carnitine HCI 800 mg
Acetyl L-Carnitine Arginate Di-HCI 300 mg
Glycine Propionyl L-Carnitine HCI 300 mg
better than plain acetyl-l-carnitine? Would you recommend it?
Best regards
André
David Tomen
September 24, 2021
André, scroll up to the sub-title “ALCAR for Erectile Dysfunction?“. The Life Extension formula is similar to that which was used in that clinical study.
André Leroux
September 24, 2021
thank you, David
Andrew Richardson
September 11, 2021
MRM, Nutrition, Acetyl L-Carnitine
Is the a good brand, dunno why it has B6 in it would that matter taking that each day at 2mg
David Tomen
September 11, 2021
Andrew, the label looks good as they do not use any toxic “other ingredients”. But I do not know the company so cannot comment on their reputation.
Andrew Richardson
September 13, 2021
So when I take this should I take it with say My eggs in the morning when I first eat? as it needs choline to work better?
David Tomen
September 13, 2021
Andrew, the choline you get from eggs requires the presence of carnitine to produce acetylcholine. But ALCAR also has other jobs to do including transporting fatty acids into mitochondria for ATP production. And taking the toxins back out of the cell.
Jason
September 3, 2021
Hi David, why do I feel “spacey” for a couple of hours every time I take ALCAR? Is there any remedy or should I just stop taking it?
David Tomen
September 5, 2021
Jason, feeling spacey after using ALCAR is not a usual side effect and I’m not sure what could be causing it. Try adding a choline supplement like Alpha GPC or CDP-Choline and see if that helps. But if not then I would quit using it