Alpha lipoic acid (ALA) is a naturally occurring compound that functions as a coenzyme in the body. It is also sometimes referred to as thioctic acid.
Benefits:
- Antioxidant: ALA is a powerful antioxidant that can neutralize harmful free radicals in the body and protect cells from damage.
- Anti-inflammatory: ALA has anti-inflammatory properties that can help reduce inflammation and pain in conditions such as rheumatoid arthritis.
- Diabetes: ALA has been shown to improve insulin sensitivity and reduce blood sugar levels in people with type 2 diabetes.
- Cognitive function: Some studies have suggested that ALA may help improve cognitive function and reduce the risk of cognitive decline.
- Weight loss: ALA may help with weight loss by increasing metabolism and reducing appetite.
Sources: ALA is found in small amounts in foods such as spinach, broccoli, and organ meats. It is also available as a dietary supplement in capsule or tablet form.
Dosage: There is no established recommended daily allowance for ALA. However, most studies have used doses ranging from 300 to 600 mg per day.
Side effects: ALA is generally considered safe when taken as directed. However, high doses may cause stomach upset, skin rash, or a drop in blood sugar levels in people with diabetes.
Interactions: ALA may interact with certain medications, including chemotherapy drugs, thyroid hormone replacement therapy, and antacids. It may also enhance the effects of insulin and other diabetes medications, leading to low blood sugar levels.
As with any dietary supplement, it is important to talk to a healthcare provider before taking ALA.
Top 10 Food Sources of Alpha Lipoic Acid (ALA)
Alpha lipoic acid (ALA) can be found in small amounts in certain foods, including:
- Organ meats: ALA is found in high concentrations in liver, kidney, and heart.
- Spinach: Spinach is a good source of ALA and many other nutrients.
- Broccoli: Broccoli is a cruciferous vegetable that contains ALA, as well as other beneficial compounds like sulforaphane.
- Tomatoes: Tomatoes are a good source of ALA and other antioxidants like lycopene.
- Peas: Peas are a good source of ALA, as well as fiber, protein, and other nutrients.
- Brussels sprouts: Brussels sprouts are a cruciferous vegetable that contains ALA, as well as other beneficial compounds like glucosinolates.
- Rice bran: Rice bran is a byproduct of the rice milling process and is a good source of ALA and other nutrients.
- Brewer’s yeast: Brewer’s yeast is a type of yeast used in beer and bread-making and is a good source of ALA.
- Beef: Beef is a good source of ALA, as well as protein and other nutrients.
- Carrots: Carrots are a good source of ALA, as well as other antioxidants like beta-carotene.
It’s worth noting that while these foods contain ALA, they may not provide enough to have a significant impact on health. Taking an ALA supplement may be a more effective way to increase ALA levels in the body.
Dosage of Alpha Lipoic Acid: What You Need to Know
The appropriate dosage of alpha lipoic acid (ALA) can vary depending on the specific health condition being treated, as well as other individual factors such as age, weight, and overall health.
For general antioxidant support, most studies have used doses ranging from 300 to 600 milligrams (mg) of ALA per day. However, doses as high as 1,800 mg per day have been used in some studies.
For diabetes-related conditions, doses ranging from 300 to 1,200 mg per day have been used.
It’s important to talk to a healthcare provider before taking ALA, especially if you have any underlying health conditions or are taking any medications, as ALA may interact with certain medications. Your healthcare provider can help determine the appropriate dosage of ALA for your individual needs.
Alpha Lipoic Acid: Potential Side Effects and Interactions to Consider
Alpha lipoic acid (ALA) is generally considered safe when taken as directed, but it may cause some side effects in certain individuals. Some common side effects of ALA include:
- Stomach upset, nausea, or vomiting
- Skin rash or itching
- Dizziness or headache
- Low blood sugar levels in individuals with diabetes
In rare cases, ALA may cause more serious side effects, such as allergic reactions or liver problems.
ALA may also interact with certain medications, including chemotherapy drugs, thyroid hormone replacement therapy, and antacids. It may also enhance the effects of insulin and other diabetes medications, leading to low blood sugar levels.
If you are taking any medications or have any underlying health conditions, it’s important to talk to a healthcare provider before taking ALA to discuss potential interactions and side effects.
Overall, ALA is considered safe for most individuals when taken as directed, but it’s always best to consult with a healthcare provider before taking any new supplements or making changes to your current regimen.
Sources for Learning More About Alpha Lipoic Acid
“National Center for Complementary and Integrative Health. Alpha-lipoic Acid. Available at: https://www.nccih.nih.gov/health/alpha-lipoic-acid
Mayo Clinic. Alpha-lipoic Acid. Available at: https://www.mayoclinic.org/drugs-supplements-alpha-lipoic-acid/art-20364959
University of Michigan Medicine. Alpha-Lipoic Acid. Available at: https://www.uofmhealth.org/health-library/hn-2168005
Linus Pauling Institute. Micronutrient Information Center. Alpha-Lipoic Acid. Available at: https://lpi.oregonstate.edu/mic/dietary-factors/lipoic-acid
MedlinePlus. Alpha-lipoic acid. Available at: https://medlineplus.gov/druginfo/natural/767.html
Harvard Health Publishing. Alpha-Lipoic Acid. Available at: https://www.health.harvard.edu/staying-healthy/alpha-lipoic-acid-a-vitamin-like-antioxidant
Last modified: October 1, 2023
