When to take Alpha-Lipoic Acid (ALA)

What is alpha-lipoic acid (ALA) good for?

Short answer: Alpha-lipoic acid has potential benefits for antioxidants, inflammation, diabetes, blood sugar levels, cholesterol levels, the nervous system, weight loss and cardiovascular health.

Alpha-lipoic acid is a type of antioxidant that is produced by the body, and can be found in every cell, where it plays a defensive role against what are known as free radicals, which are essentially harmful compounds that remain after the body has processed food into energy.

Free radicals cause oxidative stress, which is a major driving factor in inflammation and chronic health conditions. Alpha-lipoic acid's antioxidant properties have been associated with several health benefits, including blood sugar regulation, improved nerve function, and a reduction in inflammation.

The human body can only produce alpha-lipoic acid in very small amounts, which means that we must depend on our diet, or supplementation, for achieving optimal intake. One interesting property of alpha-lipoic acid is that it is both fat-soluble and water-soluble, meaning that it can perform its tasks throughout the entire body, and is readily absorbed whether taken with a glass of water or a fatty meal.

Alpha-lipoic acid for diabetes

Aside from its antioxidant properties, alpha-lipoic acid is known for its potential in the prevention and treatment of diabetes, due to the way in which it helps regulate blood sugar levels.

Some animal studies have shown that alpha-lipoic acid is capable of lowering blood sugar levels by over 60%. Further research shows that it has the capability of lowering insulin resistance. It is thought that it achieves these effects by enhancing the way in which fat is removed from cells.

Alpha-lipoic acid is also known to reduce the severity of nerve damage associated with diabetes, including diabetic retinopathy and autonomic neuropathy, which affect the nerves of the eyes and internal organs respectively.

One study that involved 73 people suffering from cardiac autonomic neuropathy found that particpants reported improved symptoms when taking 800mg of alpha-lipoic acid, when compared to the group that took a placebo.

Alpha-lipoic acid for weight loss

Alpha-lipoic acid is also being investigated for its potential as a facilitator of weight loss. In one review of 12 studies, it was found that people who took alpha-lipoic acid for a period of approximately 14 weeks were able to reduce their body weight by an average of 1.5 pounds (0.7 kg) more than those participants who took a placebo.

Alpha-lipoic acid supplementation shows promising results for weight loss when taken for several months.

A similar review found that, over a course of approximately 23 weeks, alpha-lipoic acid supplementation resulted in an average weight loss of 2.8 pounds (1.3 kg) more than the group that took a placebo.

When should I take alpha-lipoic acid?

Short answer: Alpha-lipoic acid is best taken on an empty stomach, at least 2 hours since the last meal and at least 30 minutes before the next meal.

Despite alpha-lipoic acid known for being both water-soluble and fat-soluble, meaning it can be taken either with a glass of water or with a fatty meal, it is generally recommended to be taken between meals, at least two hours since the last meal and at least 30 minutes before the next meal, in order to ensure that absorption is not negatively affected by competition with other nutrients.

What does alpha-lipoic acid combine well with?

Short answer: Alpha-Lipoic Acid has been shown to work well together with L-carnitine and vitamin E.

Alpha-lipoic acid with vitamin E, for antioxidants

Both alpha-lipoic acid and vitamin E have been shown to work together and enhance each other's antioxidant properties, reducing oxidative stress and showing potential for the treatment of a wide array of health conditions, including heart and brain ischemia, diabetic neuropathy, Alzheimer's disease, and even the overall ageing process.

Alpha-lipoic acid with L-carnitine, for cardiovascular health

Another combination that shows much potential is alpha-lipoic acid with L-carnitine for the reduction of blood pressure and overall improvement of cardiovascular health. Several studies have found that this combination results in a notable increase in overall blood vessel diameter, resulting in a lowering of blood pressure.

What are natural sources of alpha-lipoic acid?

If you are interested in achieving your daily alpha-lipoic acid intake through your diet, rich sources of alpha-lipoic acid include:

Beef liver
Beef
Broccoli
Spinach
Tomatoes
Potatoes
Green peas

Alpha-Lipoic Acid data sources & further reading

Last updated by Asklepios on 1st February, 2025