ALCAR?
We wrote about it before supplements that work against stress, anxiety and depression and about amino acids against depression, compulsive behavior, addictions and inflammatory diseases. If you've read these posts, you've also encountered the amino acid ALCAR. ALCAR stands for acetyl L-carnitine. Acetyl L-carnitine and L-carnitine appear similar, but there's a significant difference in their effects.
What is the difference?
The short answer when it comes to the difference between the two is that L-carnitine is popular among exercise enthusiasts or those seeking weight management support because of its role in converting fat into energy. Acetyl L-carnitine, also known as ALCAR, goes a step further. While acetyl L-carnitine can also help convert fat into energy, it is also able to cross the blood-brain barrier to support brain energy and function.
The blood-brain barrier is a protective mechanism that prevents pathogens and toxins from passing through the endothelial membrane. Although it is highly selective and often blocks the passage of beneficial molecules and compounds, some amino acids, such as acetyl-L-carnitine, are capable of achieving these benefits for brain health.
What is L-Carnitine?
L-carnitine is an amino acid found in foods such as beef, chicken, fish, dairy, and other natural sources. L-carnitine deficiencies are often compensated for with L-carnitine supplements.
So how does L-carnitine work? Think of it as an incinerator that burns to release energy. Adding carbohydrates and fats releases energy. L-carnitine's role is to transport fatty acids into the mitochondria of cells (where energy is produced) to be burned and used for energy, fueling the body and keeping you moving all day long.
This explains why many turn to L-carnitine to enhance their weight management and exercise regimes, as it is excellent at promoting the mobilization of fat from storage deposits to be burned as energy and by boosting body building exercises.
What is Acetyl L-Carnitine (ALCAR)?
Another version of the same amino acid as L-carnitine, acetyl L-carnitine, is often used to support brain health due to its ability to cross the blood-brain barrier. Therefore, acetyl L-carnitine supplements are used to boost brain energy and focus, a healthy mood, memory health, and more. Acetyl L-carnitine is also sometimes used to promote male reproductive health.
How Does Acetyl L-Carnitine Affect the Brain?
Once it crosses the blood-brain barrier, acetyl L-carnitine helps promote the synthesis of a primary neurotransmitter in the brain known as acetylcholine. Acetylcholine's primary role is to facilitate communication between nerve cells. By stimulating acetylcholine synthesis, acetyl L-carnitine plays a vital role in supporting memory health, focus and alertness, improved sleep, and muscle contraction.
Use L-Carnitine or Acetyl L-Carnitine?
This depends on your goals. If you're strictly looking for a supplement to promote increased fat burning for your weight management regimen, L-carnitine supplements may be the answer. However, if you're looking for broader results with multiple functions to improve brain health, acetyl L-carnitine may be a better choice.
How do I dose and which form?
- To support proper L-carnitine levels: 2-3×1 gram per day to achieve proper L-carnitine levels
- L-carnitine for heart health: 2-3×1 gram per day for up to 3 years.
- L-carnitine for kidney function: 1-3×1 gram of acetyl L-carnitine per day for one year.
- Acetyl L-carnitine for memory health: 1.5 grams per day of acetyl L-carnitine for a period of 3 months.
- Supporting male reproductive health: 2×1 gram of acetyl L-carnitine per day for six months.
- Acetyl L-carnitine for energy: 2×1 gram of acetyl L-carnitine per day for six months.
- Acetyl L-carnitine against depression: As long as necessary 2-3 x 1 gram of acetyl L-carnitine per day