Alpha-Lipoic Acid: Benefits, Food Sources and Supplements
Alpha-lipoic acid is made naturally in the body and found in some foods. Most people do not need to take a supplement, but those with diabetes tend to have lower levels of ALA and should consider supplementation.
What is alpha-lipoic acid?
Alpha-lipoic acid is an organic compound made naturally in the body and can be found in certain foods. Alpha-lipoic acid (ALA) acts an antioxidant and helps break down carbohydrates and make energy.
What are the benefits of alpha-lipoic acid?
- Reduces oxidative stress
- Helps the body control blood sugar levels
- Helps nerve pain in people with diabetic neuropathy
- May lower total cholesterol
- May help with weight loss in people who are overweight
- May improve skin
Foods rich in alpha-lipoic acid
- Red meat
- Organ meats like liver
- Carrots
- Beets
- Spinach
- Broccoli
- Potatoes
- Yeast, like brewer’s yeast
Alpha-lipoic acid supplements
Supplements are available via capsules, creams (usually combined with other ingredients). It can also be used intravenously in the care of a physician.
The body typically produces an adequate amount of ALA. However, certain health conditions such as diabetes may lead to lower levels of ALA. People with diabetes may consider taking an ALA supplement with their doctor’s approval.
Side effects of alpha-lipoic acid?
Some people may experience side effects from ALA supplements, but for most people it is considered safe with minimal side effects. The most common side effects include:
- nausea
- rash (usually when using an ALA cream)
- headache
- heartburn
- low blood sugar
ALA supplements may interact with other medications, so be sure to consult with your healthcare clinician before starting supplementation.