Supplement · Brain health technique
Acetyl-L-carnitine (ALCAR)
Evidence grade: Context Dependent
A brain-penetrant form of carnitine that supports mitochondrial energy production and acetylcholine synthesis. Found naturally in meat and synthesized from lysine and methionine.
- Practice
- Supplement
- Principle
- Nourishment
- Tactic
- Metabolic & Mitochondrial Enhancers
- Evidence grade
- Context Dependent
- Strength of evidence
- Medium
How to practice Acetyl-L-carnitine (ALCAR)
Take 500–1,000 mg once or twice daily, preferably on an empty stomach. Avoid close to bedtime due to mild stimulant effect. Pair with R-lipoic acid for synergistic mitochondrial support. Effects build gradually over several weeks.
The evidence behind Acetyl-L-carnitine (ALCAR)
ALCAR enhances mitochondrial ATP production and may slow cognitive decline in older adults or those with metabolic stress. Meta-analyses of RCTs show small but significant improvements in memory and mood in mild cognitive impairment and depression. Younger healthy adults show minimal benefit. Safe and well tolerated; mild restlessness or GI upset possible at high doses.
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