Have you heard of antioxidant network?
It is the first term used in a book called The Antioxidant Miracle written by Dr. Lester Packer, the world’s foremost antioxidant research scientist.
The antioxidant network is a system that removes bad oxygen from the body and helps reuse nutrients that have finished their work.
And Alpha lipoic acid(ALA) plays the most important role in the antioxidant networks.
Why is Alpha lipoic acid at the center of this antioxidant network?
In this video, learn about its effectiveness, possible benefits, side effects, and recommended dosage.
Contents
1. What makes Alpha-lipoic acid(ALA) Unique?
Alpha-lipoic acid is produced within the mitochondrion, also known as the cell’s powerhouse, where it aids enzymes in the conversion of glucose into energy.
https://pubmed.ncbi.nlm.nih.gov/21297908/
Antioxidants combat “free radicals,” which are waste products produced by the body when it converts food into energy.
Free radicals cause harmful chemical reactions that can damage cells, making the body’s ability to fight infections more difficult.
They also cause organ and tissue damage.
1st special factor
Other antioxidants, such as vitamin C, only work in water or fatty tissues (such as vitamin E). ALA, on the other hand, is both fat and water soluble. That is, it has the ability to work throughout the body.
Alpha lipoic acid is the only nutrient with free access to both vitamin E and coenzyme, which act as antioxidants in the cell membrane, and vitamin C and glutathione, which act as antioxidants inside the cell. That means it can work throughout the body.
https://pubmed.ncbi.nlm.nih.gov/22125537/
2nd Special Factor
Antioxidants in the body are depleted as they fight free radicals. However, evidence suggests that ALA may help regenerate and activate these other antioxidants. As a result, Alpha lipoic acid can act as the hub of the antioxidant network, revitalizing all four antioxidants.
https://pubmed.ncbi.nlm.nih.gov/7649494/
Furthermore, ALA is required for mitochondria to convert glucose into energy, which is the enzyme that activates the conversion of pyruvate to acetyl coenzyme A.
As a result, if ALA levels are low, energy generation and metabolism are compromised, making us tired and drowsy.
After all, Alpha lipoic acid is a necessary component of the body’s energy metabolism.
Supplementing with ALA is becoming increasingly popular, as some people believe that it may help with weight loss, diabetes , memory loss, skin health, and other health conditions.
While the body produces Alpha lipoic acid naturally, a person can boost their levels by making suitable dietary choices, taking supplements, or both.
2. Alpha lipoic acid(ALA) and Its Main Advantages
2-1) Loss of weight
ALA has been shown in studies to help with weight loss in a variety of ways.
Animal studies show that it can reduce the activity of the enzyme AMP-activated protein kinase (AMPK), which is found in the hypothalamus of your brain.
https://pubmed.ncbi.nlm.nih.gov/18445126/
https://pubmed.ncbi.nlm.nih.gov/15195087/
When AMPK is activated, it may cause feelings of hunger to increase.
Suppressing AMPK activity, on the other hand, may increase the number of calories your body burns at rest. As a result, animals given Alpha lipoic acid burned more calories.
https://pubmed.ncbi.nlm.nih.gov/20015518/
https://pubmed.ncbi.nlm.nih.gov/19262508/
Human studies, on the other hand, show that alpha-lipoic acid has only a minor effect on weight loss.
An analysis of 12 studies found that people who took an ALA supplement lost 1.52 pounds (0.69 kg) more than those who took a placebo over a 14-week period.
https://pubmed.ncbi.nlm.nih.gov/28629898/
In the same study, alpha-lipoic acid had no effect on waist circumference.
Another study found that people who took ALA lost 2.8 pounds (1.27 kg) more than those who took a placebo over a 23-week period.
https://pubmed.ncbi.nlm.nih.gov/28295905/
In short, it appears that ALA has only a minor effect on human weight loss.
2-2) Diabetes
Diabetes affects over 400 million adults globally.
https://www.who.int/news-room/fact-sheets/detail/diabetes
High blood sugar levels are a key feature of uncontrolled diabetes. If left untreated, this can lead to a variety of health issues, including vision loss, heart disease, and kidney failure.
Because it has been shown to lower blood sugar levels in both animals and humans, ALA has gained popularity as a potential diabetes treatment.
It has been shown in animal studies to reduce blood sugar levels by up to 64%.
https://pubmed.ncbi.nlm.nih.gov/9252495/
https://pubmed.ncbi.nlm.nih.gov/8690147/
Other research in adults with metabolic syndrome has found that it may reduce insulin resistance, as well as fasting blood glucose and HbA1c levels.
Scientists believe that ALA lowers blood sugar by promoting processes that remove fat that has accumulated in muscle cells, making insulin less effective.
https://pubmed.ncbi.nlm.nih.gov/29990473/
Furthermore, ALA may help to reduce the risk of diabetes complications.
It has been shown to alleviate nerve damage symptoms and lower the risk of diabetic retinopathy (eye damage) associated with uncontrolled diabetes.
https://pubmed.ncbi.nlm.nih.gov/17272797/
https://pubmed.ncbi.nlm.nih.gov/25381809/
https://www.sciencedirect.com/science/article/abs/pii/S0006291X18315365
This effect is thought to be due to ALA’s powerful antioxidant properties.
https://pubmed.ncbi.nlm.nih.gov/22001972/
Although ALA has been shown to help with blood sugar control, it is not considered a complete diabetes treatment. If you have diabetes and want to try alpha lipoic acid, consult your doctor first because it may interact with your medications.
2-3) Nerve Pain
The primary application of ALA is to treat diabetic neuropathy. The medical term for the pain, numbness and abnormal sensations caused by nerve damage is neuropathy. The oxidative stress placed on the nerves by chronic diseases such as diabetes, Lyme disease, shingles, thyroid disease, kidney failure, and HIV is frequently the cause of the damage.
A clinical trial published in 2021 discovered that people with pain from unknown causes reported less severe pain scores when they took 400 to 800 milligrams of an oral ALA supplement versus placebo.
https://pubmed.ncbi.nlm.nih.gov/34649217/
According to a review of Dutch studies, a daily 600-milligram intravenous dose of ALA given over three weeks provided a “significant and clinically relevant reduction in neuropathic pain.”
https://www.hindawi.com/journals/ije/2012/456279/
Meanwhile, a review of studies discovered that a dose of 300 to 600 milligrams per day administered intravenously for two to four weeks was safe and improved neuropathy symptoms.
https://pubmed.ncbi.nlm.nih.gov/22837391/
However, because the doses in these two studies were administered intravenously, the results cannot be applied to taking oral supplements.
3. Alpha lipoic acid(ALA) and Other Health Advantages
3-1) It may help to slow memory loss.
Memory loss is a common concern among the elderly.
Memory loss is thought to be exacerbated by oxidative stress damage.
https://pubmed.ncbi.nlm.nih.gov/24183945/
Because alpha lipoic acid is a powerful antioxidant, researchers have looked into its ability to slow the progression of disorders characterized by memory loss, such as Alzheimer’s disease.
Both human and laboratory studies suggest that alpha-lipoic acid slows the progression of Alzheimer’s disease by neutralizing free radicals and suppressing inflammation.
https://pubmed.ncbi.nlm.nih.gov/18655815/
https://pubmed.ncbi.nlm.nih.gov/17982894/
https://pubmed.ncbi.nlm.nih.gov/26316990/
However, only a few studies have looked into alpha lipoic acid and memory loss disorders. Before alpha lipoic acid can be recommended for treatment, more research is required.
3-2) May reduce risk factors for heart disease
One in every four deaths in the United States is caused by heart disease.
https://www.cdc.gov/heartdisease/facts.htm
A combination of lab, animal, and human studies have revealed that the antioxidant properties of alpha-lipoic acid may reduce several risk factors for heart disease.
First, ALA’s antioxidant properties enable it to neutralize free radicals and reduce oxidative stress, which has been linked to damage that increases the risk of heart disease.
https://pubmed.ncbi.nlm.nih.gov/25949771/
Second, it has been shown to improve endothelial dysfunction, which is a condition in which blood vessels are unable to dilate properly, increasing the risk of heart attack and stroke.
https://pubmed.ncbi.nlm.nih.gov/26171398/
https://pubmed.ncbi.nlm.nih.gov/25949771/
Furthermore, a meta-analysis of studies discovered that taking an alpha lipoic acid supplement reduced triglyceride and LDL (bad) cholesterol levels in adults with metabolic disease.
3-3) It lowers inflammation.
Chronic inflammation is associated with a number of diseases, including cancer and diabetes.
Several inflammatory markers have been shown to be reduced by ALA.
An analysis of 11 studies found that ALA significantly reduced levels of the inflammatory marker C-reactive protein (CRP) in adults with high CRP levels.
https://www.sciencedirect.com/science/article/abs/pii/S0939475318301248
In vitro, ALA reduced inflammation markers such as NF-kB, ICAM-1, VCAM-1, MMP-2, MMP-9, and IL-6.
https://pubmed.ncbi.nlm.nih.gov/15655130/
https://pubmed.ncbi.nlm.nih.gov/16644024/
https://pubmed.ncbi.nlm.nih.gov/24160412/
https://pubmed.ncbi.nlm.nih.gov/25104975/
3-4) Has the potential to slow the aging process of the skin
According to research, alpha lipoic acid may help fight the signs of skin aging.
In one human study, researchers discovered that applying an alpha lipoic acid cream to the skin reduced fine lines, wrinkles, and skin roughness with no side effects.
https://pubmed.ncbi.nlm.nih.gov/24056055/
When ALA is applied to the skin, it absorbs into the skin’s inner layers and provides antioxidant protection against the sun’s harmful UV rays.
https://www.sciencedirect.com/science/article/abs/pii/0006295296003371
https://pubmed.ncbi.nlm.nih.gov/8932519/
Furthermore, ALA increases the levels of other antioxidants like glutathione, which helps protect against skin damage and may reduce signs of aging.
https://www.tandfonline.com/doi/full/10.3109/10715762.2011.587420
https://pubmed.ncbi.nlm.nih.gov/20977120/
3-5) Encourages normal nerve function
According to research, alpha lipoic acid promotes healthy nerve function.
It has actually been shown to slow the progression of carpal tunnel syndrome in its early stages. This condition is distinguished by numbness or tingling in the hand as a result of a pinched nerve.
https://pubmed.ncbi.nlm.nih.gov/19499849/
Furthermore, taking ALA before and after carpal tunnel surgery has been shown to improve recovery outcomes.
https://pubmed.ncbi.nlm.nih.gov/29356576/
ALA has also been shown in studies to alleviate the symptoms of diabetic neuropathy, which is nerve pain caused by uncontrolled diabetes.
4. Side effects of Alpha-lipoic acid(ALA)
ALA is generally thought to be safe, with few to no side effects.
Mild symptoms such as nausea, rashes, or itching may occur in some cases.
Adults, on the other hand, can take up to 2,400 mg without experiencing any negative side effects, according to research.
https://www.sciencedirect.com/science/article/abs/pii/S0273230006001140
Higher doses are not advised because there is no evidence that they provide additional benefits.
Furthermore, animal studies have revealed that extremely high doses of alpha lipoic acid may promote oxidation, alter liver enzymes, and stress liver and breast tissue.
https://pubmed.ncbi.nlm.nih.gov/16034676/
There have been very few studies on the safety of alpha lipoic acid in children and pregnant women. These populations should not take it unless their healthcare provider advises them to.
If you have diabetes, talk to your doctor before taking ALA because it may interact with other medications that help lower blood sugar levels.
5. Alpha-lipoic acid(ALA) and dosage recommendations
Alpha lipoic acid occurs naturally in a variety of foods.
ALA can be found in the following foods:
- Broccoli
- Apinach
- Brussels sprouts
- Tomatoes
- Potatoes
- Green peas
- Rice bran
- Red meats
- Organ meats like liver, heart, kidney, etc.
ALA is also available as a supplement, which can be purchased at a variety of health food stores and online. Supplements can contain up to 1,000 times the amount of ALA found in foods.
https://www.sciencedirect.com/science/article/abs/pii/S1734114011706004
Because certain foods can reduce the acid’s bioavailability, alpha lipoic supplements should be taken on an empty stomach.
https://link.springer.com/article/10.1007/s002280050151
Though there is no standard dosage, most evidence suggests that 300–600 mg is adequate and safe. Alternatively, you can follow the directions on the bottle’s back.
Individuals suffering from diabetic complications or cognitive disorders may require more alpha lipoic acid. In such cases, it’s best to consult with your doctor about how much is most effective.
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