Alpha-lipoic acid (ALA), also called thioctic acid, is a multifunctional antioxidant that is synthesized in small amounts by humans. It imparts many health benefits. For example, alpha-lipoic acid benefits people with type 2 diabetes by increasing insulin sensitivity, suggests the Memorial Sloan-Kettering Cancer Center. It is also used as a supplemental therapy for heart disease. Evidence exists that alpha-lipoic acid helps prevent the development of tumors. In the United States, alpha-lipoic acid is marketed as a nutritional supplement. You can also get it through consumption of vegetables and other organic foods.
Green Vegetables
Green vegetables, such as spinach, broccoli, collard greens, chard, peas and Brussels sprouts, contain high levels of alpha-lipoic acid. Vegetables can be steamed, for minimal oxidation, so they retain the high concentrations of alpha-lipoic acid. Green vegetables are also abundant in folate, vitamins B6 and E and other nutrients, which boost the body's immune system to fight off diseases and infections.
Other Food Sources
Other sources of alpha-lipoic acid are rice bran, brewers yeast, citrus and tomatoes. Brewer's yeast is used in beer production. In addition to being a source of ALA, brewer's yeast is a significant source of chromium, a trace element that helps keep blood sugar level at a healthy level.
Recommendations
There is no recommended daily allowance for alpha-lipoic acid; however, according to the University of Maryland Medical Center, therapeutic doses for adults generally range from 20 to 50 mg per day. Diabetic patients may supplement up to 800 mg daily if diet is insufficient. However, this should only be done under medical supervision.
Side Effects
ALA is generally considered safe, although side effects have been reported after taking alpha-lipoic acid at very high doses. Side effects of ALA supplementation are largely mild and generally skin related. ALA might lower blood sugar levels, which may increase the risk for hypoglycemia in people with diabetes mellitus.
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