ALHPA LIPOIC ACID /ALA
What is it?
> Scientific/Other Names: Thioctic Acid
> Supplement Type: Organic Compound
> Taken as: Capsule, tablet, intravenous injection
Alpha Lipoic Acid is an antioxidant that plays a key role in energy metabolism. Your body produces it naturally, but it can also be found in certain foods such as spinach, broccoli, and red meat. It is also synthesized in the laboratory for use as a dietary supplement.
What are the benefits of taking Alpha Lipoic Acid?
Alpha Lipoic Acid is involved in various cellular processes in the human body. It is a powerful antioxidant which has been linked to a number of benefits:
- Supporting energy metabolism (the conversion of carbs, fat and proteins to energy)
- Reducing oxidative stress (inflammation)
- Improving insulin sensitivity and regulating blood sugar levels, which may be beneficial for people with insulin resistance or diabetes.
- Support healthy nerve function and reduce the risk of nerve damage, particularly in diabetic neuropathy.
What is oxidative stress?
Think of oxidative stress like rust on metal. When your body processes oxygen, it creates byproducts called free radicals. These free radicals can damage cells, a lot like how rust damages metal. This damage can lead to various health problems, aging, inflammation, and diseases. Oxidative stress happens when there’s an imbalance between free radicals and antioxidants, which normally neutralize them.
What is insulin sensitivity?
Insulin sensitivity works like a lock and key. Insulin is the key that unlocks your cells so they can take in sugar (glucose) from your blood to use for energy. When you’re insulin sensitive, it means your cells respond well to insulin, like a perfectly fitting key in a lock, so they easily take in sugar from your blood. But when you’re insulin resistant it’s like the lock is a bit jammed, so your cells don’t respond as well to insulin and sugar stays in your blood. This can lead to health issues like diabetes.
How does it work?
As an antioxidant, ALA reduces oxidative stress by neutralizing free radicals. It’s both water and fat soluble, which allows it to work in every tissue in the body. It also works to enhance other antioxidants such as vitamins C, E, and coenzyme Q10.
ALA is also involved in energy metabolism. It is involved in the conversion of carbohydrates, fats, and proteins to energy.
By improving insulin sensitivity, ALA may enhance glucose uptake into cells, which is beneficial for blood sugar control.
Is there evidence that it helps with weight loss?
> Clinical Trials: Several studies, including both animal and human trials
> Test Size: Medium to large (50-250+ participants)
> Results: Research indicates that Alpha Lipoic Acid benefits may include blood sugar control the control of symptoms of peripheral neuropathy in diabetic patients.
Clinical trials specifically focused on assessing the weight loss effects of ALA have generally not shown significant or consistent results. Studies have reported little difference in weight loss between ALA supplementation and placebo groups.
eg An analysis of 12 studies showed that people who took an alpha-lipoic acid supplement lost an average of 1.52 pounds (0.69 kg) more than those taking a placebo over an average of 14 weeks. There was also no change to waist circumference.
More extensive research is needed.
See our guide on trial sizes.
What is the effective dose of Alpha Lipoic Acid?
– Effective dose is 300-600 mg per day
– Higher doses (600 to 1200 mg per day) may be used under medical supervision for specific conditions like diabetic neuropathy
So, does it work?
OK, but is it safe?
- Generally considered safe at recommended doses
- Possible side effects: mild gastrointestinal issues such as nausea or diarrhea
- High doses might lead to more serious effects such as hypoglycemia in diabetic individuals or interfere with thyroid hormone levels
References
1. Alpha-lipoic acid supplement in obesity treatment: A systematic review and meta-analysis of clinical trials
2. Alpha-lipoic acid supplementation: a tool for obesity therapy?
3. Effects of alpha-lipoic Acid on body weight in obese subjects
4. The effects of alpha-lipoic acid supplementation on glucose control and lipid profiles among patients with metabolic diseases: A systematic review and meta-analysis of randomized controlled trials
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