Alpha lipoic acid is a fatty acid made naturally by your body and housed in your cells. It acts as an antioxidant that protects your cells from harmful molecules that can cause infection and tissue damage. Alpha lipoic acid is found in a variety of animal- or plant-based foods and it is also available in supplement form. No standard dose exists for supplements and you should consult your physician before taking alpha lipoic acid. The supplemental form absorbs best on an empty stomach, but if you are prone to gastrointestinal upset you may want to take it with your meals.
Step 1
Take alpha lipoic acid one or two hours after you eat a meal. According to the Linus Pauling Institute, the time it takes for alpha lipoic acid to digest and enter circulation is slowed when you take it at the same time as food. But if you wait an hour or two after your meal the supplement can absorb quicker.
Step 2
Read supplement package labeling and follow the instructions. Some alpha lipoic acid manufacturers indicate that the supplement should be taken with food. Read the instructions and take with food as directed.
Step 3
Eat a small plant-based meal then take the supplement. Spinach, broccoli, potatoes, carrots and whole-grain breads contain a small amount of alpha lipoic acid. If your supplement label directions advise taking with food then choose one of these foods to aid in digestion and minimize the risk of stomach upset.
Step 4
Take the smallest dose necessary to achieve health benefits. Supplement doses range from 30 to 100 mg, depending on the brand. Start with the lowest possible dose unless otherwise advised by your physician to minimize the risk of stomach upset.
Tips and Warnings
- Consult your physician before taking alpha lipoic acid supplements and get recommendations for taking the supplement with food. Red meat and organ meats are a rich, natural source of alpha lipoic acid and may be a better option over supplements if you experience side effects from use.
- Side effects of alpha lipoic acid supplements include stomach upset, skin rash, lowered blood sugar levels and drug interactions.
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