Alpha-lipoic acid has gained huge popularity in recent times owing to its indispensable health benefits. It’s an organic element that acts as a potent antioxidant in the system. The human body produces alpha-lipoic acid naturally and it’s also widely found in a broad spectrum of foods and available as dietary supplements. Evidence strongly suggests that this powerful compound holds a key role in supporting weight loss, controlling diabetes and managing other medical conditions.
Read this article to get an insight into alpha-lipoic acid, its benefits, side effects and recommended dosage.
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What Is Alpha-Lipoic Acid?
Alpha-lipoic acid is an organic substance present in human cells. It’s produced inside the mitochondria, the powerhouse of cells, where it assists enzymes to convert nutrients into energy. It is also credited with strong antioxidant activities. It is both water and fat-soluble which lets it work in every cell or tissue in the body. While most antioxidants are either water or fat-soluble. For example, vitamin C is the only water-soluble antioxidant and vitamin E is only the fat-soluble antioxidant available.
Also Read: Here’s Why You Need Vitamin E Supplements In Your Diet
The powerful antioxidant qualities of alpha-lipoic acid have been associated with umpteen health incentives such as regulating blood sugar levels, easing inflammation, slowing down ageing and promoting nerve function. The human body produces alpha-lipoic acid in very minimal amounts. Hence you can complement this nutrient with a rich array of foods and supplements.
Some of the food sources heaped with alpha-lipoic acid include red meats, broccoli, tomatoes, spinach and Brussels sprouts. However, supplements can pack up to 1000 times more alpha-lipoic acid than food sources.
Incredible Health Benefits Of Alpha-Lipoic Acid
Promotes Weight Loss
Several pieces of evidence have shown that Alpha-lipoic acid may have a positive effect on weight loss. This potent supplement can burn calories and enhance shedding surplus kilos effectively.
Regulates Diabetes
Uncontrolled diabetes leads to several complications such as vision loss, cardiovascular disease and kidney disease. The alpha-lipoic acid supplement has been largely famed as a potential aid for diabetes, by lowering blood sugar spikes. Studies reveal that alpha-lipoic acid may reduce insulin resistance and maintain fasting blood glucose and HbA1c levels under control. In addition, it’s proven to alleviate symptoms of nerve damage and lower the risk of diabetic retinopathy. However, always consult your healthcare provider before trying this supplement, as it may interact with your diabetes medications.
Slows Down Ageing
Several pieces of evidence disclose that alpha-lipoic acid may help combat signs of premature ageing. The goodness of antioxidants in alpha-lipoic acid when applied to the skin diffuses deep into the skin’s layers and confers protection against free radical damage and harmful UV radiation. Furthermore, alpha-lipoic acid improves the levels of glutathione, an antioxidant which helps safeguard against skin damage and lower signs of ageing.
Promotes Memory Power
Memory loss is a common issue among elderly people. Oxidative stress is believed to damage the brain cells that play a crucial role in memory loss. The alpha lipoic acid supplement is a powerful antioxidant that has been shown to slow the progression of memory loss in patients suffering from Alzheimer’s disease.
Improves Nerve Function
Alpha-lipoic acid supports healthy nerve function and has been potential to slow down the progression of carpel tunnel syndrome in its early stage. In addition, research also reveals that alpha-lipoic acid may mitigate symptoms of diabetic neuropathy.
Ways To Add Alpha-Lipoic Acid
Alpha-lipoic acid is found abundantly in a broad spectrum of natural food sources.
Some of the food sources rich in alpha-lipoic acid include :
- Red meats
- Organ meats like liver, heart, kidney, etc.
- Broccoli
- Spinach
- Tomatoes
- Brussels sprouts
- Potatoes
- Green peas
- Rice bran
Alpha-lipoic acid is also available as a supplement and is readily available in stores and online. While supplements contain up to 1000 times more alpha-lipoic acid than foods.
Alpha-lipoic supplements should be taken on an empty stomach, as certain foods can impede this nutrient’s bioavailability. It’s always best to ask your healthcare provider before taking any supplement for its right dosage and effectiveness.
Side Effects
Alpha-lipoic acid is generally considered safe and well tolerated by most people with very minimal to no side effects. However, if taken in excess amounts it may cause mild symptoms like nausea, rashes or itching. Also, there are only limited studies to support its safety in children and pregnant women, hence they are not supposed to take it unless advised by their doctor.
Diabetic patients should consult their doctor before taking the alpha-lipoic acid supplement, as it may interact with other medicines that help lower blood glucose levels.
Frequently Asked Questions
What Are The Benefits Of Taking Alpha-Lipoic Acid?
Alpha-lipoic acid (ALA) offers numerous health benefits:
Potent antioxidants in ALA neutralize harmful free radicals, protecting cells from oxidative stress.
ALA may improve insulin function, aiding blood sugar control, especially in people with diabetes.
It has shown benefits in reducing symptoms of neuropathy, particularly diabetic neuropathy.
ALA can reduce inflammation in the body, which can be helpful in various chronic conditions.
Its antioxidant effects support collagen production and may help reduce signs of aging.
What Are The Symptoms Of Alpha-Lipoic Acid Deficiency?
Alpha-lipoic acid is produced in small amounts by the human body, thus deficiency is usually rare. However, low levels may be linked to certain symptoms such as:
Fatigue and tiredness
Increased oxidative stress, leading to potential cell damage
Reduced metabolic function
Reduced ability to handle glucose and insulin properly
Which Vitamin Is Lipoic Acid?
Alpha-lipoic acid is not technically a vitamin but rather a compound that functions as an antioxidant. It is often referred to as a "vitamin-like" substance because it plays a crucial role in energy metabolism, like vitamins.
Is Alpha-Lipoic Acid Good For The Liver?
Yes, alpha-lipoic acid is beneficial for liver health. Its antioxidant and anti-inflammatory properties help:
Safeguards the liver cells from damage due to oxidative stress.
ALA may assist the liver in detoxifying harmful substances.
It has been studied for its potential role in preventing and treating non-alcoholic fatty liver disease (NAFLD).
Promote liver regeneration after injury or damage.
(This article is reviewed by Soumita Basu, Ayurveda Pharma Expert)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Alpha-Lipoic Acid
Hiep Nguyen; Mark V. Pellegrini; Vikas Gupta.
Insights on the Use of α-Lipoic Acid for Therapeutic Purposes
Bahare Salehi,1 Yakup Berkay Yılmaz,2 Gizem Antika,2 Tugba Boyunegmez Tumer,3 Mohamad Fawzi Mahomoodally,4 Devina Lobine,4 Muhammad Akram,5 Muhammad Riaz,6 Esra Capanoglu,7 Farukh Sharopov,8,* Natália Martins,9,10 William C. Cho,11,* and Javad Sharifi-Rad12,*
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723188/
