Written by Joe Cannon, MS. Alpha lipoic acid (ALA) has been making waves in the world of health supplements, mainly because of its potential benefits in helping manage insulin resistance and type 2 diabetes. But is this really true? Fortunately, there is human research to examine. Let's review the proof, side effects, and tips to help you get the most out of the alpha lipoic acid supplements you buy. Disclosure: I am not an employee of any supplement or pharmaceutical company. I've been investigating supplement claims and evidence for over 30 years.
What is Alpha Lipoic Acid?
Alpha-lipoic acid (ALA) is a naturally occurring compound and powerful antioxidant. It is both water- and fat-soluble, which allows it to work throughout the body, including the brain. ALA is found in small amounts in foods such as spinach, broccoli, and potatoes, and it is also available as a dietary supplement. While this compound was first discovered in potatoes (it was called “potato factor”), the amounts found in foods are far less than can be obtained via supplementation.
Top alpha lipoic acid-containing foods
Here is the approximate amount found in 3.5 oz (100 g) of whole foods
| Food | Amount |
| Spinach | 3.2 mg |
| Broccoli | 2.5 mg |
| Brussels Sprouts | 2.4 mg |
| Tomatoes | 2.3 mg |
| Peas | 2.0 mg |
| Rice Bran | 1.2 mg |
| Potatoes | 1.0 mg |
| Carrots | 0.6 mg |
| Beets | 0.5 mg |
| Red Meat (Beef, Pork) | 0.5 mg |
So yes, food does contain this molecule; however, the amounts are far lower than the typical 300 mg to 600 mg found in dietary supplements.
What Does ALA Do?
Various human clinical trials have revealed ALA plays several vital roles in health maintenance.
- Antioxidant
- Lowering cholesterol and LDL
- Recycling glutathione and vitamin C
- Anti-inflammatory effects
- Inhibiting NKkb, CRP, and TNF-alpha
- Reducing the pain of diabetic neuropathy
- Helping women with PCOS
Intriguing research suggests ALA may also benefit those with diabetes and insulin resistance.
What Is the Proof Alpha Lipoic Acid Helps Insulin Resistance?
There are at least five human clinical studies involving men and women with insulin resistance and diabetes.
When researchers gave 74 men and women with well-controlled type II diabetes 600, 1200, and 1800 mg of ALA for four weeks, they discovered the supplement improved insulin sensitivity by 15% to 22%. This is impressive; however, this was not significantly better than those who took placebo pills. Additionally, ALA failed to improve fasting blood sugar levels.
However, when another group of researchers gave men and women with type II diabetes only 300 mg of ALA, they reported that after 8 weeks, the supplement significantly improved insulin resistance better than those who took placebos.
In a separate investigation, 32 overweight women with polycystic ovary syndrome (PCOS) given 400 mg of ALA for three months responded favorably with improvements in insulin resistance and reductions in fasting blood sugar and insulin too.
This research team replicated their findings in another three-month clinical trial involving 32 women with PCOS. This time, the ALA supplement also improved liver enzymes (AST and ALT). Cholesterol, LDL, triglycerides, cortisol, and estrogen remained unaffected.
Alpha Lipoic Insulin Resistance Proof: Putting It Together
Here's a quick video I put together to understand the evidence better
Watch on my YouTube channel.
What Is The Best Form of Alpha Lipoic Acid?
This supplement comes in two forms (isomers). R-ALA is the natural form, while the S-form is the synthetic form. Of these, the R form of alpha lipoic acid is more bioavailable. Many supplements contain a combination of both R and S forms. This may be denoted as “RAC alpha lipoic acid” on supplement facts labels. Brands that contain only the R isomer will highlight this on their labels. Most researchers testing this supplement use the combination of R and S forms.
How Much ALA Has Been Shown To Improve Insulin Resistance?
Based on human investigations, effective ALA dosages range from 300 mg to 1200 mg per day. Consider taking less when starting to reduce the risk of side effects.
I like these independently tested brands:
Alpha Lipoic Acid Side Effects & Tips
This supplement appears to be safe for most people. However, there are some things to remember.
- Begin by taking less than recommended for at least the first week. Give your body time to adjust.
- Common side effects include headaches, stomach pain, heartburn, and nausea. Higher amounts may cause a burning sensation in the throat.
- Taking this supplement on an empty stomach will improve its bioavailability.
- Multivitamins that contain ALA may not include an effective dose.
- Some people have reported stinky urine after taking this supplement.
- This supplement may cause skin itching and a rash in some people.
- ALA may interact with diabetes medications, making blood sugar go too low.
- Stop taking ALA at least two weeks before having surgery, including dental surgery.
- Separate ALA from thyroid medications by at least one hour.
Conclusion
Research suggests that alpha lipoic acid may benefit insulin sensitivity and blood sugar in people with type 2 diabetes and insulin resistance. However, more research is needed to understand how well it works and compare it to established treatments like metformin.
What Do You Think?
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