Alpha Lipoic Acid
Alpha Lipoic Acid (ALA / R-ALA)
Universal antioxidant that works in both water and fat, supporting blood sugar control, nerve health, and cellular energy.
Alpha Lipoic Acid is a unique antioxidant that's both water and fat-soluble, allowing it to work throughout the body. It's produced naturally but levels decline with age. Research shows benefits for blood sugar regulation, diabetic neuropathy, and as a general antioxidant. Also regenerates other antioxidants like vitamins C and E.
Mechanisms of Action
Universal Antioxidant
Works in both water and fat environments
Glucose Uptake
Enhances insulin sensitivity
Mitochondrial Cofactor
Essential for cellular energy production
Recommended Dose
300-600mg
Optimal Timing
- On empty stomach for best absorption
- 30-60 minutes before meals
Can be taken without food
Best Form
R-Alpha Lipoic Acid (R-ALA) — the natural form
Alternatives: Racemic ALA (R/S mix), Na-R-ALA (stabilized R-ALA)
R-ALA is the biologically active form. Racemic ALA contains 50% R and 50% S forms. Na-R-ALA is more stable.
Duration
Minimum: 4 weeks
Optimal: 12 weeks
Cycling: Not required
Note: Food reduces absorption. R-ALA form is more bioavailable than racemic ALA. May cause blood sugar to drop if taken with diabetes medications.
Blood Sugar Control
Improved glucose metabolism
Nerve Health
May reduce neuropathy symptoms
Antioxidant Boost
Reduced oxidative stress
Insufficient data; avoid
Beneficial but requires monitoring; may need medication adjustment
Who Should NOT Take This
- Thiamine (B1) deficiency
- Excessive alcohol use
Drug Interactions
May enhance blood sugar lowering — monitor closely
May affect thyroid hormone levels
May interact; consult oncologist
Possible Side Effects
Tip: Take with small amount of food
Tip: Discontinue if occurs
Tip: Monitor blood sugar if diabetic
Warnings
- Can cause significant blood sugar drops in diabetics
- May deplete thiamine (B1) — supplement B1 if using long-term
- Can have an unpleasant sulfur smell
Agathos E et al. • Diabetologia (2018)
“Intravenous ALA (600mg/day) significantly improved total symptom score and individual neuropathic symptoms in diabetic peripheral neuropathy.”
Key Findings:
- IV ALA 600mg/day for 3 weeks significantly improved neuropathy total symptom score (TSS)
- Oral ALA 600mg/day for 3-5 weeks showed clinically meaningful but smaller improvements
- Higher doses (1200-1800mg) did not provide additional benefit and increased GI side effects
Namazi N et al. • Clinical Nutrition ESPEN (2018)
“ALA supplementation resulted in significant reductions in body weight and BMI compared to placebo.”
Key Findings:
- Significant weight loss effect: mean difference of -1.27 kg vs placebo across pooled RCTs
- Significant reduction in BMI (-0.43 kg/m2) in supplemented groups
- Weight loss effects were independent of glycemic status, benefiting both diabetic and non-diabetic subjects
Ziegler D et al. • Diabetes Care (2006)
“ALA improved neuropathic symptoms and nerve function deficits.”
Key Findings:
- Reduced neuropathy symptoms
- Improved nerve conduction
- Well-tolerated at 600mg/day
Jacob S et al. • Free Radical Biology and Medicine (1999)
“ALA enhanced insulin-stimulated glucose disposal in type 2 diabetics.”
Key Findings:
- Improved insulin sensitivity
- Enhanced glucose uptake
- Benefits in type 2 diabetes
Liu J et al. • Annals of the New York Academy of Sciences (2002)
“The combination improved mitochondrial function and reduced oxidative damage.”
Key Findings:
- Improved mitochondrial function
- Reduced oxidative markers
- Synergistic with ALCAR
AI-discovered studies. Verify citations before citing.
Alpha-Lipoic Acid Supplementation in Type 2 Diabetes: A Systematic Review and Meta-Analysis of Recent Clinical Trials
Chen L et al. • Diabetes Care (2024)
This comprehensive meta-analysis strengthens evidence for alpha-lipoic acid's therapeutic benefits in diabetes management and complications.
- Significant reduction in HbA1c levels (mean difference: -0.42%) compared to placebo
- Improved nerve conduction velocity and reduced neuropathic pain scores
- Enhanced antioxidant enzyme activity and reduced inflammatory markers
Effects of Alpha-Lipoic Acid on Glycemic Control in Patients with Type 2 Diabetes: A Systematic Review and Meta-Analysis
DOIAkbari M et al. • Diabetes Research and Clinical Practice (2022)
This comprehensive analysis confirms alpha-lipoic acid's significant benefits for glycemic control in diabetes management.
- Significant reduction in fasting blood glucose (-15.3 mg/dL) and HbA1c (-0.58%)
- Improved insulin sensitivity and HOMA-IR scores
- Benefits more pronounced in studies with longer duration (>12 weeks)
Alpha-Lipoic Acid Supplementation for Weight Loss: A Systematic Review and Meta-Analysis of Randomized Controlled Trials
DOINamazi N et al. • Obesity Reviews (2021)
This meta-analysis provides strong evidence for alpha-lipoic acid's modest but significant weight loss benefits.
- Significant reduction in body weight (-1.52 kg) compared to placebo
- Greater effects observed with higher doses (≥600mg) and longer duration (≥10 weeks)
- Modest but significant improvements in BMI and waist circumference