Alpha-lipoic acid (ALA) is a naturally occurring fatty acid. Your body produces its own ALA, but it's also found in some foods and supplements. ALA supplements may have health benefits, such as aiding weight loss and blood sugar control, but more research is needed to support their use.
What are the benefits of alpha-lipoic acid?
Supplement use should be individualized and reviewed by a healthcare provider. No supplement is intended to treat, cure, or prevent disease.
The primary benefit of alpha-lipoic acid in the body is that it uses oxygen to convert blood sugar (glucose) into energy, a process called aerobic metabolism. ALA is also an antioxidant, which means it neutralizes harmful compounds called free radicals that can damage cells on a genetic level.
Many integrative medicine health care providers believe ALA can prevent or manage a variety of health conditions, including:
- alcoholic liver disease
- AIDS
- Alzheimer's disease
- bipolar disorder
- hypertension
- Rheumatoid Arthritis
- Schizophrenia
- sexual dysfunction
To date, there is little evidence to support these claims.
Most research involving ALA has focused on the management of diabetes and weight loss. Here are some potential uses for ALA.
lose weight
Many diet experts and supplement manufacturers exaggerate ALA's ability to enhance calorie burning and promote weight loss. Additionally, many studies on ALA supplementation for weight loss are preliminary and do not provide firm conclusions.
A 2017 review of research from Yale University found that taking ALA supplements at doses of 300 mg to 1,800 mg per day contributed to an average weight loss of 2.8 pounds compared with a placebo. Another review of studies similarly found that ALA resulted in greater weight loss compared with placebo. However, the average weight loss was only 1.5 pounds.
Another meta-analysis published in 2020 found that ALA treatment significantly reduced body mass index and weight loss by about 5 pounds compared with placebo.
Although these three systematic reviews provide some promising evidence, the research methods of the individual studies vary widely. Therefore, it is difficult to draw firm conclusions from it.
The review found a statistically significant difference in weight loss between the treatment and placebo groups.
diabetes
ALA may help control blood sugar by speeding up blood sugar metabolism. This may help control diabetes, a disease characterized by high blood sugar levels.
Reviewed the use of ALA in patients with metabolic diseases, including type 2 diabetes. Results showed that ALA supplementation reduced fasting blood glucose, insulin concentration, insulin resistance, and glycated hemoglobin levels.
Your heme A1C level shows your average blood sugar over the past three months.
One review showed that ALA can reduce fasting blood glucose and A1C levels. However, a recent systematic review found that ALA supplementation reduced insulin and insulin resistance but not A1C levels.
If you have diabetes and are considering supplementing with ALA, ask your healthcare provider if this is right for your needs.
neuralgia
Neuropathic pain is a medical term used to describe pain, numbness, and abnormal sensations caused by nerve damage. This damage is often caused by oxidative stress on the nerves caused by chronic disease, such as:
- diabetes
- AIDS
- kidney failure
- Lyme disease
- Shingles
- Thyroid disease
heart disease
ALA has long been thought to affect weight and health by changing the lipid (fat) composition of the blood. This includes increasing "good" high-density lipoprotein (HDL) cholesterol while lowering "bad" low-density lipoprotein (LDL) cholesterol and triglycerides. However, recent research suggests this may not be the case.
One study showed that 180 Korean adults who took 1,200 mg to 1,800 mg of ALA lost 21% more weight after 20 weeks than the placebo group. However, their total cholesterol, LDL, HDL, or triglycerides did not improve. In fact, higher doses of ALA were associated with increases in total cholesterol and LDL in study participants. One study also found that ALA did not improve blood lipids.
However, there is some evidence that ALA can reduce inflammatory markers such as C-reactive protein, interleukin-6, and tumor necrosis factor alpha (which promotes insulin resistance and is associated with obesity-induced type 2 diabetes). High levels of C-reactive protein are considered a risk factor for heart disease.
One review found that these three markers were significantly reduced after ALA supplementation. Additionally, another study published in 2020 found that oral administration of 600 mg of ALA for four months significantly reduced these same markers.
primary mitochondrial diseases
ALA supplementation is recommended for people with primary mitochondrial diseases (PMD). PMD is a rare genetic disorder that occurs due to faulty mitochondrial function, limiting the body's ability to produce energy within cells.
There is little evidence to support the use of ALA in this ethnic group. Most evidence is based on case reports because the disease is so rare. People with PMD should be monitored by a team of experts focused on these complex metabolic disorders.
ALA deficiency is extremely rare. Generally speaking, healthy people produce all the ALA their bodies need.
Other Benefits of Alpha-Lipoic Acid
Alpha-lipoic acid has also been studied for other benefits, including:
- Anti-Aging: One study found that a topical cream containing 5% alpha-lipoic acid helped reduce the appearance of fine lines and wrinkles.
- Age-related memory loss: A small study found that a combination of omega-3 fatty acids and alpha-lipoic acid helped slow cognitive and functional decline in patients with mild to moderate symptoms of Alzheimer's disease. Larger studies are needed to confirm these results.
- Reduces inflammation: C-reactive protein (CRP) is a marker of inflammation, meaning high levels indicate inflammation somewhere in the body. A meta-analysis concluded that alpha-lipoic acid supplementation significantly reduced elevated CRP levels in people.
- Reduces risk of heart disease: A review of studies found that alpha-lipoic acid helps lower LDL (bad) cholesterol and triglycerides.
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Nerve function: One small study found that patients undergoing surgery to treat carpal tunnel syndrome did better when they took alpha-lipoic acid one month before and two months after surgery.
What are the side effects of alpha-lipoic acid?
ALA is generally considered safe when used as an oral supplement or topical (cream) ointment. It was also found to be "safe, effective and stable" when administered intravenously, according to a report from the U.S. Food and Drug Administration (FDA).
The same report states that "there appear to be no significant side effects associated with alpha-lipoic acid." However, some people may experience some side effects, including:
- Hypoglycemia
- nausea
- Skin rash (when using ALA cream or ointment)
- Vomit
Since ALA is an acid, it may cause reflux. Eating small snacks in doses can help relieve heartburn or reflux.
Precaution
ALA supplementation in children has not been carefully studied. Therefore, not recommended for use by children.
Like many other supplements, ALA is not recommended for pregnant, breastfeeding, or nursing mothers. There is currently not enough research to understand the effects of ALA on these groups.
Sources and Dosage of Alpha-Lipoic Acid
The food you eat is always your best source of nutrition. If you have a healthy appreciation for vegetables, you may be able to get plenty of ALA in your diet. ALA can be found at:
- beet
- broccoli
- Brussels sprouts
- radish
- pea
- potato
- red meat
- spinach
- tomato
- yam
Alpha-lipoic acid supplements
Always check with your healthcare provider before taking supplements to make sure the supplement and dosage are appropriate for your individual needs.
These numbers are only to give you an idea of possible daily dosages. It's never wise to follow arbitrary numbers or other people's dosage plans. No two people are the same, and others may be dealing with situations you don't know about.
Like most nutritional supplements, ALA should be stored in a cool, dry place.
Can I take alpha-lipoic acid every day?
Although ALA is considered safe, there are no guidelines governing its use. Most oral supplements are sold in capsule or tablet form, with dosages ranging from 100 mg to 600 mg. The most common doses in studies ranged from 600 mg to 1,200 mg per day. Usually divided into three equal doses per day.
What happens if you take too much alpha-lipoic acid?
Because ALA is not an essential nutrient, there are no recommended amounts to consume in the diet or through supplements. There is also no upper limit on intake. If you take too much ALA, you may experience some of the side effects discussed above, but these tend to go away when you stop supplementing.
Some studies have found that taking large amounts of ALA can be dangerous. In one reported case, a 70-year-old woman developed multiple organ failure due to an overdose of ALA.
In another case, accidental exposure to ALA caused convulsions in a young child.
In the third case, a 22-year-old woman experienced convulsions. Tachycardia or rapid heartbeat, altered mental status, and metabolic acidosis may occur after intentional overdose of ALA.
interactive
It is important to read the ingredient list and nutrition facts list carefully to understand which ingredients are included and the amount of each ingredient. Review this supplement label with your healthcare provider to discuss any potential interactions with foods, other supplements, and medications.
ALA supplements may:
- Effects on Thyroid Function and Treatment : If you have thyroid disease or are taking thyroid medications, consult your healthcare provider before taking ALA.
- Interfere with the success of chemotherapy treatment : If you are receiving cancer treatment, discuss any nutritional supplements with your oncologist.
- Lower your blood sugar if you are also taking blood sugar-lowering medications : If you have diabetes, discuss whether ALA supplements are appropriate for you with your healthcare provider. If you take this supplement, monitor your blood sugar levels closely.
- Slows blood clotting and increases bleeding risk : If you also take blood thinners, your healthcare provider should monitor you closely >. Talk to your healthcare provider about whether ALA supplements are right for you.
generalize
Alpha-lipoic acid is a fatty acid found naturally in every cell of the human body. Its main function is to use oxygen to convert blood sugar (glucose) into energy. Many people use it to help treat diabetes, nerve pain, weight loss, heart disease, and primary mitochondrial disease.
Side effects from using ALA appear to be mild, and if not, appear to be caused by taking too much. Like other supplements, ALA has the ability to interact with other medications. Therefore, it is important for your healthcare provider to understand your overall health before determining whether you can safely use ALA.
