Alpha Lipoic Acid Supplements: What Do They Do?

Alpha lipoic acid (ALA) is a universal antioxidant that plays an essential role in carbohydrate metabolism. Your body naturally synthesizes ALA in small amounts, as do plants and animals. Because it’s not found in high amounts in foods and it’s so beneficial to support healthy good sugar, alpha lipoic acid is becoming more popular as a supplement.

In this guide, you’ll learn how alpha lipoic acid works and how to effectively raise levels of this powerful antioxidant in your body.

How Alpha Lipoic Acid Works

Alpha Lipoic Acid: Universal Antioxidant

Antioxidants protect the body against destructive free radicals. Antioxidants such as vitamin C, vitamin E, glutathione and ALA neutralize free radicals by donating one of their own electrons. This ends the electron stealing and stabilizes molecules.

Alpha lipoic acid is a universal antioxidant because it works in both fat- and water-based tissues. That means it fights oxidation that rusts you from inside out in every tissue of the body.

ALA Recycles other antioxidants

Usually, when an antioxidant neutralizes a free radical by donating an electron, it becomes a neutral substance. ALA has the unique ability to regenerate itself, as well as other antioxidants such as vitamin C, so they can continue to destroy free radicals. ALA is the medic in the field, ensuring its soldiers can continue to win the war against free radical damage.

Alpha Lipoic Acid = Energy

Cellular energy is the power behind every single action within the human body, including muscle movement, generation of new cells, wound healing, and even thinking. You are using valuable cellular energy right now, just by reading this article. The body’s supply of cellular energy starts in the mitochondria of the cells. There are thousands of mitochondria in most eukaryotic cells (cells with nuclei) within the body, and they are constantly creating energy through a process known as the Krebs Cycle.

ALA is an important cofactor to two key enzymatic reactions within this Cycle. To put it simply, without ALA, cellular energy is not possible. And without cellular energy, life is not possible.

ALA is considered the most important mitochondrial antioxidant given its vital role in mitochondrial electron transport reactions that convert glucose into ATP to produce energy.

Benefits of Alpha Lipoic Acid

Blood Sugar and Insulin Sensitivity

Arguably one of the most important Alpha Lipoic Acid benefits is its effect on insulin, and the body’s use of blood sugar (glucose). Multiple placebo controlled studies have shown that daily doses of 600 mg to 1,800 mg of ALA can maintain healthy insulin sensitivity and the utilization of glucose, allowing you to maintain healthy blood sugar levels.

Alpha Lipoic Acid benefits may go a step further and help to prevent the complications that are associated with unhealthy blood sugar levels, specifically complications in the vascular system and kidneys. Recent research indicates this reduced threat of complication comes from ALA’s ability to protect the inner lining of blood vessels (the endothelium) from damage caused by oxidative stress.

Managing weight is about a lot more than "slow" or "fast" metabolism. If you improve insulin sensitivity, you may be able to convert food to fuel efficiently and get that fuel to the parts of your body where it is needed, which do not include fat deposits on your waistline. Fitness professionals have been using Alpha Lipoic Acid to support healthy insulin sensitivity for years.

Here's why.

Insulin is a hormone that regulates the metabolism of carbohydrates and fats. Whenever you eat carbohydrates or protein, the level of sugar in your blood increases. In healthy individuals, insulin is released from the pancreas to remove the excess sugar from the blood, which otherwise would be toxic.

This sugar is then used for energy. If your body is not responding properly to the insulin (poor insulin sensitivity), it begins to over-produce insulin in order to keep blood sugar levels in check. This can be the thing standing between you and your fat loss goals, because insulin has a powerful ability to prevent the breakdown of fat.

Bodybuilders use alpha lipoic acid for muscle growth and development

Bodybuilders and others looking to alter their body composition often supplement with alpha lipoic acid to further support already healthy cellular glucose uptake and insulin sensitivity. These athletes are cognizant of their macronutrient intake, often tracking their consumption to the gram and strategically ingesting carbohydrates around their workouts.

Carbohydrates are the primary fuel source for muscles performing exercise, the primary means of building muscle. To support muscle performance during exercise (i.e., get the most out of a gym session), athletes and casual fit folks alike often consume a carbohydrate-based snack. A shake containing protein and carbohydrates is the frequent post-workout go-to because the combination has been scientifically shown to repair and grow muscles. The savviest of muscle builders use alpha lipoic acid to optimize the uptake of glucose into skeletal muscle to maximize growth.

A 2003 study expanded on alpha lipoic acid’s muscle building benefits by demonstrating that the nutrient, along with simple sugar sucrose, increased muscle creatine content. Creatine stimulates the protein synthesis necessary for muscle growth and strength gains.

ALA supports healthy nerves

Nerves are prone to oxidative damage. Researchers have linked alpha lipoic acid to mitigating this damage and supporting nerve health.

ALA supports Anti-Aging & Skin Health

Both its primary abilities — as an antioxidant and a supporter of healthy blood sugar levels — contribute to alpha lipoic acid’s role in skin health. The skin is a major organ for free radical damage as its role is to protect our internal systems from environmental insults. It bears the brunt of UV damage and cigarette smoke, among many other external contaminants — all of which generate free radicals. You can see free radical damage in premature wrinkling.

While some of this damage comes from external sources, elevated blood sugar is another major factor in sagging, overly wrinkled skin. Excessive amounts of sugar in the bloodstream cause a buildup of nasty glucose metabolism byproducts that damage collagen, the major structural protein that is responsible for firm, youthful skin. Alpha lipoic acid inhibits this reaction and the subsequent formation of these damaging byproducts.

Alpha lipoic acid supports the skin in multiple ways:

• Helps prevent the formation of advanced glycation end products, tar-like waste that builds up in your skin due to excess sugar and damages collagen.
• Helps your body make glutathione, which supports healthy skin pigmentation.
• Acts as a free radical in the skin to mitigate damage.
  
  

ALA Supplements: What You Need to Know

R-ALA or S-ALA

ALA contains an asymmetric carbon, meaning there are two possible isomers: R-LA and S-LA. Only the R- isomer is endogenously synthesized and bound to protein. R-Alpha Lipoic Acid is considered the most bioavailable and biologically active form of ALA in the body

The body has a strong preference for natural R-ALA. Be sure to look for this when comparing supplements.

ALA supplement forms

Alpha lipoic acid is available in standard pill and capsule form, but absorption challenges make intravenous and liposomal attractive options.

Because of its dual solubility, alpha lipoic acid is difficult to absorb in the digestive tract. Plasma concentrations of ALA generally peak in an hour or less and decline rapidly. With a half life of about 30 minutes, ALA has a short window to make it into the cells…and most of it doesn’t.

Liposome encapsulation bypasses these challenges by using little fatty spheres to protect the alpha lipoic through the digestive tract and deliver it to the cells.

Potential Side Effects and Interactions

Most frequently reported side effects of oral alpha lipoic acid supplements include rashes, hives, itching, abdominal pain, nausea, vomiting and diarrhea. These generally occur when supplementing at doses of 1,200–1,800 mg/day.

Alpha lipoic acid supplements should be taken under the guidance of a physician by anyone taking glucose lowering medication or receiving treatment for under-active or over-active thyroid.

Alpha Lipoic Acid supplements should not be taken by children under the age of 18, unless under the care of a physician.

Alpha Lipoic Acid in Food

Organ meats and red meats are the densest sources of alpha lipoic acid, but being bound to proteins in these foods, are less bioavailable than in supplements. ALA is also found in small amounts in plants, including spinach, broccoli, tomatoes, and peas.

The amounts of R-ALA available in dietary supplements are as much as 1,000 times greater than the amounts that could be obtained in the diet. Animal tissue that includes R-ALA include liver, heart and kidney. Plants with R-ALA include spinach and broccoli, tomatoes, peas and Brussels sprouts.

Is ALA Right for You?

Alpha lipoic acid can be a powerful tool to support metabolism and blood sugar stability when combined with a healthy diet and regular exercise. Its ability to help shuttle sugar to muscle cells has made ALA a popular supplement in the bodybuilding community for years, and it is finally starting to gain recognition as the population becomes more savvy about the importance of blood sugar health and insulin sensitivity.

With its short half-life and digestive vulnerabilities, ALA is ideally taken in a liposome encapsulated form, like Lypo-Spheric® R-Alpha Lipoic Acid.

Alpha Lipoic Acid FAQs

What are the benefits of alpha lipoic acid?

Alpha lipoic acid is a powerful antioxidant in just about every tissue of the body. It regenerates other antioxidants and helps your body produce glutathione. ALA is also required for carbohydrate metabolism and supports healthy blood sugar and insulin sensitivity.

What is the best form of alpha lipoic acid?

The R form of alpha lipoic acid is more bioavailable than the synthetic S form. Alpha lipoic acid is difficult to absorb in the cells from most traditional supplements, so liposomal encapsulation and intravenous varieties are available.

What foods are high in ALA?

Red meats and organ meats are the highest in alpha lipoic acid, but bioavailability from food sources is low. Plants offer minuscule amount of ALA.

Can ALA be combined with other supplements?

Yes. Alpha lipoic acid is frequently taken with either vitamin C or acetyl l-carnitine.

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