Alpha-lipoic acid is an antioxidant naturally produced by the body and found in some foods. ALA is not considered to be an essential nutrient, and deficiency has not been described by modern medicine. ALA may be useful in treating diabetes, liver disease, cardiovascular disease and some neurological disorders, although results are still preliminary. If you're looking to increase your ALA intake, eat more red meats and green leafy vegetables, or use supplements from a reputable brand.
About Alpha Lipoic Acid
ALA should not be confused with alpha-linoleic acid, a short-chain omega-3 fatty acid also abbreviated ALA. Unlike other natural antioxidant such as vitamin C and vitamin E, ALA is soluble in both water and fat and can increase antioxidant action throughout the body. ALA functions as an important cofactor for energy production in the body. The only form of ALA that is active in the body is R-ALA, naturally found in foods, but supplements may contain a mixture of R-ALA and other forms.
Benefits
In addition to being an antioxidant itself, R-ALA stimulates the body to produce glutathione, one of the most powerful endogenous antioxidants. R-ALA also improves the body's utilization of glucose in the blood, potentially improving insulin sensitivity in type 2 diabetes. Other symptoms of type 2 diabetes, including peripheral neuropathy and blood sugar levels, may also be improved by R-ALA. As R-ALA can pass through the blood-brain barrier, some preliminary studies have found it to be important in fighting damage in neurological diseases such as multiple sclerosis, Alzheimer's and dementia.
Whole Food Sources
Accurate or standard measurements of R-ALA in foods were not available as of 2011. R-ALA is normally found in foods bound to the amino acid L-lysine in proteins. It is known that R-ALA is found in high amounts in red meat and organ meats such as heart, kidney and liver. R-ALA is also found in some green leafy vegetables such as broccoli and spinach. Lesser amounts of R-ALA have been found in peas, Brussels sprouts and tomatoes.
Supplements
Many studies finding benefits of R-ALA used endogenous supplements where R-ALA is not bound to L-lysine. With supplements, you can obtain 200 to 600 mg per day, more than 1,000 times the amount available in foods. Supplements with only R-ALA are usually more expensive, but have shown better results than a mixture of ALA forms. Absorption is best when taken on an empty stomach. ALA has not shown any major side effects when taken at 1,800 mg per day for six months or for 1,200 mg a day for two years. Allergic reactions are possible, but rare, and have only been reported with intravenous administration.
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