Key Takeaways:
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Alpha-lipoic acid (ALA) is an antioxidant found in foods and in supplement form.
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Alpha-lipoic acid benefits might include weight loss, reduced nerve pain, and lower blood pressure, blood sugar, and cholesterol.
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More research is needed to find the best dose of ALA to take.
Alpha-lipoic acid is a powerful antioxidant you can get from foods and in supplement form. It has many potential uses, including for obesity, high blood pressure, and nerve pain caused by diabetes.
Read on to discover the potential alpha-lipoic acid benefits, as well as the side effects you should know about.
This article was reviewed by Lynn Marie Morski, MD, JD.
What Is Alpha-Lipoic Acid?
Alpha-lipoic acid is a natural compound. It’s made by the body in the mitochondria (the “powerhouses” of cells) and found in food sources like:
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Rice
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Peas
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Beets
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Spinach
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Broccoli
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Potatoes
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Red meat
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Tomatoes
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Brussels sprouts
You can also get ALA in supplement form online or at your favorite health food stores.
ALA plays a role in energy metabolism in cells. It can neutralize free radicals and reduce damage caused by oxidative stress.
It has anti-inflammatory, neuroprotective, and antioxidant properties. So, alpha-lipoic acid might provide many health benefits, especially for chronic diseases, including:
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Obesity
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High blood pressure (hypertension)
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High cholesterol
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Skin aging
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Insulin resistance
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Nerve pain due to diabetes (diabetic neuropathy)
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Diabetes and prediabetes
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Alzheimer’s disease
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Cancer
Alpha-Lipoic Acid Benefits
Alpha-lipoic acid benefits could include weight loss and lower blood pressure, cholesterol, and blood sugar levels.
Here’s what research on ALA has found so far.
Weight Loss
Research is mixed, but alpha-lipoic acid supplements could promote a small amount of weight loss. It might work because ALA can suppress activity in an enzyme called AMP-activated protein kinase, which could lead to:
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A lower appetite
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Eating less
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Burning more calories
A 2017 meta-analysis looked at 10 studies. It found that ALA supplementation was linked to more weight loss and a greater reduction in body mass index (BMI) compared to a placebo.
The effect was small, though. People taking ALA lost an average of about 3 pounds more than those taking a placebo.
In the studies, participants took 300 to 1,800 milligrams (mg) of ALA for 90 days to a year. More research is needed to find the best dose and figure out whether any short-term benefits for weight loss are significant.
Lower Blood Pressure
Research from 2023 looked at 11 studies on ALA and blood pressure. It found that ALA supplementation could reduce systolic blood pressure (the top number on a blood pressure reading) and diastolic blood pressure (the bottom number).
These results came from people taking less than 800 mg of ALA a day for up to 12 weeks.
Lower Cholesterol
Research is also mixed on how ALA could affect fats (lipids) in the blood, but it might help lower cholesterol.
One review of studies found that ALA supplementation can reduce:
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Total cholesterol
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Low-density lipoprotein (LDL) — known as “bad cholesterol”
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Triglycerides, a type of fat in your blood
The research was quite varied. Studies included participants with different health conditions, including type 2 diabetes, stroke, and obesity. And ALA supplementation ranged from 300 to 1,200 mg a day for 2 to 16 weeks.
Lower Blood Sugar
A review of studies found that ALA supplementation can reduce fasting blood sugar (blood glucose) and HbA1c, a measure of blood sugar levels.
However, results are mixed. A different review of studies found that ALA reduced HbA1c in people with type 2 diabetes, but not enough to be clinically important.
Reduced Nerve Pain Due to Diabetes
Diabetes can cause nerve damage, which can lead to numbness, burning, and shooting pain. This is called diabetic neuropathy.
ALA could delay or even reverse nerve damage in the arms and legs (diabetic peripheral neuropathy).
Research shows that 600 mg of ALA a day for 3 weeks delivered into the vein (intravenously) can significantly reduce diabetic neuropathy pain.
Alpha-Lipoic Acid Risks
Alpha-lipoic acid is generally considered a safe dietary supplement, even for children and during pregnancy.
That said, still check with a healthcare provider to make sure ALA is right for you, especially if you:
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Are taking medication
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Are pregnant
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Are considering the supplement for your kid
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Have a health condition like liver disease, diabetes, or thyroid disorder
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Drink large amounts of alcohol
There isn’t enough research to know whether ALA is safe when breastfeeding. Your provider can give you the best advice here, too.
Finally, more long-term studies and placebo-controlled trials are needed on the effects of alpha-lipoic acid supplementation over time.
Side Effects of Alpha-Lipoic Acid
Side effects of alpha-lipoic acid can include:
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Nausea
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Vomiting
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Headache
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Heartburn
A review of clinical trials found that taking ALA didn’t increase the risk of gastrointestinal, musculoskeletal, or neurological side effects. This was true even for people with health conditions like diabetes or cardiovascular disease and those who were pregnant.
Again, it’s always worth checking with your healthcare provider to make sure any supplement is safe for you.
Drug Interactions With Alpha-Lipoic Acid
Alpha-lipoic acid may interact with some medications, such as:
If you’re on medication, check with your healthcare provider that ALA is safe for you to take.
How to Take Alpha-Lipoic Acid
You can get alpha-lipoic acid from foods like red meat, beets, and spinach. But you’ll get more ALA from supplements. You can find these in various forms, like:
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Capsules
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Tablets
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Powders
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Liquids
ALA supplements might combine the compound with other water-soluble nutrients, like vitamin C and vitamin E.
More research is needed to find the best dose of alpha-lipoic acid and how long to take it for. Most studies look at daily oral supplementation, but doses and duration vary.
Research suggests you may be able to take high doses of 2,400 mg without any harmful effects. But depending on why you’re taking ALA, you may see benefits with smaller doses.
Follow any instructions on the label of the nutritional supplement you buy. If you’re unsure — or if you have a health condition — get advice from a healthcare provider on the best dose for you.
Alpha-Lipoic Acid Benefits and Risks: The Bottom Line
Alpha-lipoic acid may come with quite a few health and wellness benefits, but more research is needed to know for sure.
Here’s what you need to know before buying (or taking) ALA supplements:
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ALA could promote weight loss. In placebo-controlled studies, people taking ALA supplements lost more weight than those taking a placebo, but the effect was pretty small.
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ALA has other health benefits. The antioxidant might lower blood pressure, blood sugar, and cholesterol levels. But research is mixed, and more studies are needed to find the best dose.
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ALA is considered safe. Side effects are minimal. Still, check with your healthcare provider to make sure it’s safe for you, especially if you’re pregnant or have a health condition, like diabetes or liver disease.
FAQs
Find answers to frequently asked questions about alpha-lipoic acid uses and benefits below.
What are the main benefits of alpha-lipoic acid?
The main benefits of alpha-lipoic acid could be:
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Weight loss
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Lower blood pressure, cholesterol, and blood sugar
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Reduced nerve pain for people with diabetic neuropathy
More research is needed, though. Ask your healthcare provider before supplementing with alpha-lipoic acid.
What happens if you take alpha-lipoic acid every day?
If you take alpha-lipoic acid every day, you might see improvements in your blood sugar, blood pressure, and cholesterol. And you might notice a small amount of extra weight loss.
Alpha-lipoic acid is considered safe to take every day, but more research is needed to know how long you should take it for.
What should I avoid when taking alpha-lipoic acid?
You should avoid taking metformin, insulin, and glipizide when taking alpha-lipoic acid, as it might interact with these medications. If you’re on medication, check with your healthcare provider to make sure alpha-lipoic acid is safe for you to take.
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This article originally appeared on ForHers.com and was syndicated by MediaFeed.org.