Why You Should Be Supplementing with Alpha-Lipoic Acid
In the modern era, with increasing environmental stressors and demanding lifestyles, maintaining optimal health has become a priority for healthcare providers and health enthusiasts alike.
A science-based approach to health encompasses regular physical activity, a balanced diet, and ensuring that our bodies receive the necessary nutrients and antioxidants to support physiological functions and protect against harmful agents.
One potent antioxidant that has gained attention recently is alpha-lipoic acid (ALA), a naturally occurring molecule produced by the body and present in various dietary sources.
Historical Background of ALA
According to the journal Diabetology & Metabolic Syndrome,
“ALA was discovered in 1937 by Snell [4], but only in 1951 was it isolated by Reed. The first clinical use of ALA was described in Germany in 1959 for treating acute poisoning with Amanita phalloides, commonly known as death cap [from mushrooms], a deadly poison widely distributed in Europe. Moreover, soon after, the same authors described its utility in treating neuropathic complaints. ALA is known in various food sources, including yeast, liver, kidney, spinach, broccoli, and potatoes.”
One might think that the presence of ALA in these food sources is one of the contributing factors to their long-standing reputations as promoting health –though, as researchers note.
In contrast, highly present in these foods, they are not very bioavailable, making supplementation uniquely valuable for the case of ALA.
Function and Structure of ALA
As an antioxidant, ALA is critical in safeguarding our cells from oxidative damage caused by free radicals.
Free radicals are unstable molecules generated during normal cellular processes or through exposure to environmental stressors such as pollution, radiation, and tobacco smoke.
When free radicals accumulate, they can cause oxidative damage to proteins, lipids, and DNA within cells, which may contribute to the development of various diseases and aging.
Diabetology & Metabolic Syndrome researchers note that ALA’s antioxidant properties help neutralize these harmful free radicals and extend beyond its direct actions.
According to the Proceedings of the National Academy of Sciences of the United States of America, ALA can increase the activity of other antioxidants in the body by influencing a protein known as Nrf2. Nrf2 is a transcription factor that plays a crucial role in regulating the expression of antioxidant enzymes.
Under normal conditions, Nrf2 is inactive and bound to another protein called Keap1.
However, when oxidative stress is sensed, Nrf2 is released from Keap1, moves to the nucleus, and binds to the antioxidant response element (ARE) in the promoter region of target genes.
This binding activates the transcription of numerous antioxidant enzymes, which help neutralize free radicals and reduce oxidative stress.
By modulating Nrf2, ALA demonstrates its potency and versatility as an antioxidant.
Furthermore, by enhancing the body’s natural defense mechanisms, ALA can significantly prevent oxidative damage and maintain cellular health.
This unique ability to both directly neutralize free radicals and indirectly boost the activity of other antioxidants underscores the value of ALA supplementation in supporting overall health and well-being.
Supports Glutathione Levels
Glutathione is a vital antioxidant produced naturally within the body. It plays a crucial role in maintaining overall health and well-being; it is a tripeptide composed of three amino acids — cysteine, glycine, and glutamate.
Glutathione is present in nearly all cells and is mainly concentrated in the liver, which plays a central role in detoxification. In addition, it acts as a potent antioxidant, neutralizing free radicals and reactive oxygen species (ROS) that can cause cellular damage.
By scavenging these harmful molecules, glutathione helps to protect cells from oxidative stress, which is associated with the development of various diseases and the aging process.
Glutathione can recycle and regenerate other antioxidants, such as vitamins C and E, back to their active forms. This recycling process helps to maintain the body’s antioxidant defenses, ensuring that harmful free radicals are continuously neutralized.
Furthermore, it plays an essential role in the liver’s detoxification pathways, helping to eliminate toxins, heavy metals, and xenobiotics (foreign substances) by binding to them and facilitating their excretion.
This detoxification process is crucial for maintaining overall health and preventing the accumulation of harmful substances in the body. Likewise, adequate glutathione levels are essential for the optimal function of natural killer cells, T cells, and other immune cells that protect the body from infections and diseases.
Hence, glutathione supports the immune system by promoting immune cells’ proliferation and proper functioning.
Finally, glutathione is involved in DNA synthesis and repairing damaged DNA. By maintaining the integrity of genetic material, glutathione helps prevent mutations that may lead to diseases, including cancer.
By influencing these processes, glutathione helps to maintain cellular health and function.
Researchers from Diabetology & Metabolic Syndrome have shown ALA supplementation to support glutathione levels, a primary defense against oxidative damage that occurs in all cells.
By increasing glutathione levels, ALA can help protect the body from various age-related diseases and support overall cellular health.
Improves Mitochondrial Function
ALA has been shown to support mitochondrial function, which is vital for energy production within cells (Muscle Nerve).
Along with other supplements such as creatine and CoQ10, ALA can benefit mitochondrial disorders.
One randomized control study from the journal Muscle & Nerve found that ALA and creatine, and CoQ10 improved muscle strength and daily function in individuals with mitochondrial myopathies.
These disorders are characterized by muscle weakness, exercise intolerance, and other symptoms due to impaired mitochondrial function. Hence, ALA can contribute to reversing such conditions and, by extension, such symptoms.
However, it is worth noting that the research for such effects includes creatine and CoQ10 –the latter of which ALA works to augment — so it isn’t clear yet whether or not ALA can comparably improve mitochondrial function on its own.
Nevertheless, supplementing with ALA alongside CoQ10 and creatine will improve mitochondrial functionality, improve workouts –on both subjective and objective measures — and more energy.
How to Take Alpha-Lipoic Acid
As stated in the Journal of International Medical Research, the clinically effective dose of ALA for improving diabetic neuropathy is between 400 and 600 milligrams per day.
Supplementation with ALA can improve neuronal function in those with diabetes, particularly in cases of diabetic neuropathy.
This condition is characterized by nerve damage caused by high blood sugar levels and can result in pain, numbness, and weakness in the extremities.
However, as inferred from the Muscle & Nerve study, a lower dose of 90 milligrams daily is sufficient for improving general health.
This lower dosage is believed to be adequate for enhancing antioxidant defenses and supporting energy production, both related to its synergistic connection with CoQ10 function.
In all cases –even in the case of ALA, which has very few potential side effects — is essential to consult a healthcare professional before starting any supplementation, as individual needs may vary.
While ALA is generally considered safe, some potential side effects may occur, such as gastrointestinal issues, skin rash, or low blood sugar levels, particularly in individuals with diabetes.
It is crucial to monitor your body’s response to ALA supplementation and adjust the dosage as needed under the guidance of a healthcare professional.
Alpha-lipoic acid (ALA) is a powerful antioxidant — found in characteristically “healthy foods” like broccoli and spinach — which holds great promise in promoting overall health and well-being.
With its unique ability to support glutathione levels, enhance antioxidant defenses, and improve mitochondrial functionality, ALA supplementation can be a valuable addition to a science-based approach to nutrition and improving general health & wellness.
