howtosupplement
Inflammation/Hormonal/Weight

Alpha-lipoic acid

Antioxidant cofactor that may ease neuropathy symptoms and modestly improve glucose control in adults with insulin resistance.

Alpha-lipoic acid

Alpha-lipoic acid

58
score
B
evidence
Caution
risk
Quick Take

Most useful for neuropathy or insulin resistance — otherwise expect modest results.

Alpha-lipoic acid is a sulfur-containing compound made in small amounts by the body and found in organ meats, spinach, broccoli, tomatoes, and yeast. It acts as a mitochondrial enzyme cofactor and can regenerate antioxidants such as vitamins C and E and glutathione, which may reduce oxidative stress and improve insulin signaling. Best evidence is for easing diabetic neuropathy symptoms; smaller benefits are seen for insulin sensitivity, glucose control, weight, and inflammatory markers. It tends to help most in people with neuropathy or insulin resistance, not already-healthy adults.

Proven Benefits

01
Reduces neuropathy symptoms
02
Improves insulin sensitivity
03
Promotes modest weight loss
04
May lower fasting glucose/HbA1c
05
May lower CRP and IL-6
06
May improve endothelial function

Protocol

Amount
300-600 mg
Frequency
Once daily or split into 2 doses
When
Empty stomach, 30 minutes before meals or 2 hours after food; if nausea occurs, take with a light snack.

Onset Time

2-4 weeks for glucose effects; 4-8 weeks for neuropathy symptoms

Who Should Consider

Adults with insulin resistance or prediabetes
Adults with type 2 diabetes seeking an adjunct
People with neuropathic burning or tingling under clinician
Overweight adults wanting a small extra nudge

Food Sources

  • Organ meats like liver and heart (small amounts, variable)
  • Spinach (small amounts, variable)
  • Broccoli (small amounts, variable)
  • Tomatoes (small amounts, variable)
  • Brewer's yeast (small amounts, variable)

How It Works

ALA is a cofactor for mitochondrial dehydrogenase enzymes that help convert carbohydrate into energy. In both its oxidized and reduced forms it can recycle glutathione and vitamins C and E, reduce oxidative stress in nerves and vessels, and modestly enhance insulin signaling and glucose uptake.

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