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Alpha Lipoic Acid: Main Benefits and Side Effects

Alpha-lipoic acid (ALA) is a naturally occurring fatty acid that your body makes, but it's also available in certain foods and as a supplement. The main benefit of alpha-lipoic acid in the body is that it converts blood sugar (glucose) into energy using oxygen, a process referred to as aerobic metabolism. Some studies suggest its use can help with weight loss, blood sugar control, and more, but the findings have been mixed.

ALA is also an antioxidant that acts to limit cell damage on harmful compounds called free radicals. This may help with nerve pain (neuropathy) and other conditions. While ALA supplements may provide health benefits, more research needs to be done to support their use. bulk supply turmeric curcumin

In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says. When choosing a supplement, look for third-party tested products and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.

Illustration by Zoe Hansen for Verywell Health

Many integrative medicine healthcare providers contend that ALA can help to prevent or manage certain health conditions, such as high blood pressure. Much of the research involving ALA has been centered on the management of diabetes and in weight loss.

However, alpha-lipoic acid has been studied for benefits with health conditions that include:

To date, there is little evidence to support any of these claims for ALA use. Keep in mind that no supplement is intended to treat, cure, or prevent disease.

Much of the research on ALA use for weight loss is preliminary and does not provide firm conclusions. The research includes the following:

While these three systematic reviews offer some promising evidence, the study methods varied greatly among the individual studies. As a result, it's difficult to draw firm conclusions from them.

BMI is a dated, flawed measure. It does not take into account factors such as body composition, ethnicity, sex, race, and age. Even though it is a biased measure, BMI is still widely used in the medical community because it’s an inexpensive and quick way to analyze a person’s potential health status and outcomes.

Illustration by Anastasia Tretiak for Verywell Health

ALA may aid in the control of glucose by speeding up the metabolism of blood sugar, which could help in managing diabetes. The research results, however, are mixed and include:

If you have diabetes and are considering ALA supplementation, ask a healthcare provider if it would be appropriate for your needs.

Neuropathic pain is the medical term used to describe the pain, numbness, and abnormal sensations caused by nerve damage. The damage is often caused by oxidative stress placed on the nerves by a chronic disease, such as:

A clinical trial published in 2021 found that people with pain from unknown causes reported less severe pain scores when they took between 400 milligrams and 800 milligrams of an oral ALA supplement compared to those who took a placebo.

A review of studies concluded that the antioxidant properties of alpha lipoic acid could be helpful in managing neuropathic pain, though it also noted that clinical studies have so far been inconsistent in things like dosing and treatment protocols. And because ALA is often combined with other compounds, it's not yet known how much benefit it has on its own.

There is no evidence to confirm that ALA can help you sleep. In fact, insomnia can be a side effect of the supplement. However, ALA may reduce pain from neuropathy, which may help some people sleep better.

Recent research suggests ALA may improve lipids including "bad" low-density lipoprotein (LDL) cholesterol and triglycerides, though a 2018 study found no boost in "good" high-density lipoprotein (HDL) cholesterol.

But results are mixed, and a 2019 study suggest no improvements in lipid blood levels at all with ALA. However, there is some evidence that ALA can reduce markers of inflammation, such as:

High levels of C-reactive protein are considered a risk factor for heart disease. A 2019 review found a significant reduction in all three markers with supplementation of ALA. Another study published in 2020 found that 600 milligrams of ALA given orally for four months significantly reduced these same markers.

ALA supplementation has been recommended in people with primary mitochondrial disorders, or PMDs. PMDs are rare genetic disorders that occur due to errors in the function of the mitochondria, limiting the body's ability to make energy within cells and leading to seizures and other symptoms.

Most of the evidence for ALA use is based on case reports, though, simply because the disorders are so rare. Research data are lacking, and people with PMDs should be monitored by a team of specialists who focus on these complex metabolic disorders.

ALA is generally considered safe when taken as an oral supplement or used as a topical (cream) ointment. It also can be used intravenously (IV). There do not appear to be significant adverse effects with ALA. However, some people may experience side effects that include:

Since ALA is an acid, it may contribute to reflux. Eating a small snack (like graham or saltine crackers) with the dosage can help ease heartburn or reflux.

ALA use in children has not been carefully studied. Therefore, it is not recommended for children.

Like many other supplements, ALA is not recommended for people who are pregnant, breastfeeding, or chestfeeding. Not enough research has been done to understand ALA's effects in these groups, although some studies suggest there may be benefits for people with complicated pregnancies.

ALA supplements may interact with:

It is essential to carefully read the ingredient list and nutrition facts panel to know which ingredients and how much of each ingredient is included. Review this supplement label with a healthcare provider to discuss any potential interactions with foods, other supplements, and medications.

The food you eat will always be your best source of nutrients. If you have a healthy appreciation for vegetables, you may be able to get plenty of ALA from your diet. ALA can be found in:

ALA deficiency is extremely rare. Generally, healthy people can produce all the ALA the body needs. Since ALA is not an essential nutrient, there is no recommended amount to get in your diet or through supplements. There also is no set upper intake limit.

While ALA is considered safe, there are no guidelines directing its use. Most oral supplements are sold in capsule or tablet formulations ranging from 100 milligrams to 600 milligrams. A dose of 600 milligrams to 1,200 milligrams daily appears the most common in studies. This is typically divided into three equal doses each day.

If you take too much ALA, you may experience side effects that typically resolve when the supplement is stopped. There are cases of severe symptoms from taking large amounts of ALA, including seizures and organ failure. In one case, a 22-year-old woman experienced tachycardia or a rapid heartbeat, altered mental state, and metabolic acidosis.

Always speak with a healthcare provider before taking a supplement to ensure that the supplement and dosage are appropriate for your individual needs.

Like most nutritional supplements, ALA should be stored in a cool, dry place.

Alpha-lipoic acid is a fatty acid found naturally inside every cell of the human body. Its primary role is to convert blood sugar (glucose) into energy using oxygen. Many people use it to help with diabetes, nerve pain, weight loss, heart disease, and primary mitochondrial disorders.

Side effects of using ALA appear mild and, when they're not, seem to be caused by taking too much. Like other supplements, ALA is capable of interacting with other medications. Thus, it's crucial that a healthcare provider understands your full health picture before offering a verdict on whether you can safely use ALA.

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By Jennifer Lefton, MS, RD/N, CNSC, FAND Lefton is a registered dietitian/nutritionist and certified nutrition support clinician with over 20 years of experience in clinical nutrition.

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