Shared by DeniseM
I’ve been taking Alpha Lipoic Acid (ALA) for almost two years now. I’ve been thinking lately that I don’t know much about it. I started taking it on the recommendation of Fred in the Virta Health Community after learning the part ALA played in the treatment of his own diabetes and neuropathy. Fred is an amazing Virta success story, so I just copy Fred! Easy peasy! 😂 Fred turned his health entirely around in a year through Virta Health, and I call it the “Fred Cocktail” of ALA (300mg), Vitamin E, (lowest dose on bottle), B-Complex (lowest dose on the bottle), Omega 3 (lowest dose on the bottle) and Zinc (50mg). There are also dosage recommendations in this article, so you need to discuss them with a health professional!
Fred also combined the supplements with a simple diet of whole foods, protein, and green leafy vegetables to help with circulation. He says all the chemicals in our food today are just not good, so in order for his body to heal, he ate whole foods with no chemicals or artificial sweeteners. Check out some of the foods below that are high in ALA.
So, whether through food or supplements, I think this blog post will show the importance of ALA, and I’m glad to know more about it, but I have a very unscientific mind! There isn’t a scientific brain cell in my entire body! I’m having horrible high school math and science flashbacks right now! I need to be in a field of wildflowers painting watercolor pictures! I’ve never done that, but doesn’t it sound nice?
So, I wanted to do a blog post on ALA. (What was I even thinking)? I want to provide relevant and interesting topics here on Virtaworks. But ALA seemed particularly daunting, so I got my head out of the flowers and wondered what would happen if I got some A.I. help.
If I hadn’t divulged that an A.I. Bot wrote this blog post, the people who know me would think, there is no way she wrote that!” Ha! I don’t think I could have fooled anyone! And besides, I would feel like a fraud trying to pretend I wrote something when I didn’t! But this A.I. stuff is VERY impressive! This article would have taken me about three years to write! I told the A.I. Bot the areas of information that I was interested in learning about ALA and was able to select different resources that I wished to use. I pressed a button, and magically, this whole article generated, in about ten minutes, all the information I wanted. So, if there is anything else you want to know about, I can do that! Ha!
I had no idea about the benefits of ALA other than for diabetes and neuropathy. It can help with skin and aging! I am looking pretty good these days! (I’m kidding!😂) I had no idea ALA is naturally found in our bodies from our foods, so there is information on ALA-rich foods. It’s also vital for metabolic function and helps prevent and treat insulin resistance.
So here is this great introduction to Alpha Lipoic Acid I didn’t write! 😁
Definition and Natural Sources
Alpha Lipoic Acid (ALA) is an antioxidant produced in our bodies and found in foods. It is vital in breaking down carbohydrates for energy generation. Being soluble in water and fat, ALA works efficiently across the body's environments. It is found in:
Animal sources: Mainly in red meat and organ meats.
Plant sources: Such as broccoli, tomatoes, spinach, and Brussels sprouts.
These foods contribute to ALA intake and offer rich nutrient profiles (WebMD).
Biochemical Role and Antioxidant Activity
ALA is made in the mitochondria and converts nutrients to energy. As an antioxidant, it fights free radicals and protects cells from damage. ALA also restores vitamins C and E, fighting oxidative stress. It turns glucose into energy, which is essential for cellular respiration.
The antioxidant benefits of ALA include:
Fighting oxidative stress-induced insulin resistance.
Stopping liver gluconeogenesis and boosting glucose use.
Reducing plasma levels of fatty acids (ScienceDirect).
For diabetic polyneuropathy, ALA improves nerve conduction and relieves symptoms. It helps with insulin sensitivity and secretion (PubMed Central). Its antioxidant actions involve:
Chelating metals
Scavenging ROS
Regenerating antioxidants
Repairing damage (PubMed).
Absorption, Dosage, and Forms
Taking ALA as a mix of R and S isomers on an empty stomach increases absorption by 40%. The R-ALA form has better absorption and stable plasma levels (PubMed Central). Daily intake suggestions range from 200 to 2400 mg. Discuss the exact dosage with a healthcare provider (URMC).
It's recommended that the R-ALA form be chosen for its efficacy over the synthetic S-ALA (Buoy Health).
ALA is vital for cellular health and metabolic functions and metabolic functions. Its ability to be obtained from food and synthesized in the body emphasizes its role in health.
Alpha Lipoic Acid Health Benefits
Alpha Lipoic Acid (ALA) is known for its antioxidant properties and role in managing health issues, especially for those with diabetes and keto dieters. Here are the key health benefits of ALA:
ALA and Blood Sugar Management: Enhancing Insulin Sensitivity and Blood Sugar Conversion to Energy
Enhancing Insulin Sensitivity: ALA is crucial for boosting insulin sensitivity and regulating blood sugar. It is beneficial for diabetics and individuals on keto diets. Research shows ALA improves glucose metabolism and reduces insulin resistance, supporting diabetes management (Verywell Health).
Blood Sugar Conversion to Energy: Studies indicate ALA's effectiveness in converting blood sugar into energy. This is important for controlling diabetes and metabolic syndrome (Source).
Neuropathy Support
ALA helps address neuropathy symptoms, such as pain and numbness in limbs. It is beneficial for diabetics.
Symptom Alleviation: Small studies and systematic reviews suggest ALA improves diabetic neuropathy symptoms. Intravenous use of ALA has shown symptom improvement within three weeks (Mayo Clinic, PubMed).
Antioxidant Effects and Cellular Protection
ALA's antioxidant properties protect against oxidative stress and cellular damage:
Free Radical Scavenging: ALA reduces oxidative stress by neutralizing harmful free radicals. Its dual solubility protects cells throughout the body, reducing inflammation and slowing skin aging (Healthline).
Whole-Body Benefits: ALA's unique solubility offers comprehensive antioxidant protection across the body (Mount Sinai).
In summary, ALA provides a comprehensive approach to managing blood sugar levels, alleviating neuropathy symptoms, and offering antioxidant protection. It is essential for keto dieters and people with diabetes. Studies and clinical guidelines (NCBI, Nature) back the benefits of ALA supplementation.
Alpha Lipoic Acid Supplementation Usage
Dosage Recommendations:
Effective dosages range from 200 to 2400 mg/day, depending on the treated condition.
Always consult a healthcare provider before beginning supplementation. (University of Rochester Medical Center)
Alpha-lipoic acid has most often been used by adults in doses of 600-1800 mg by mouth daily for up to 6 months. (WebMD)
Safety and Side Effects
ALA is generally considered a safe drug, with daily doses up to 2400 mg/day deemed safe without significant adverse effects. (NCBI)
There are no side effects at recommended doses. Toxicity risk is very low. (University of Rochester Medical Center)
Interactions With Other Medications
ALA may interact with thyroid medications, chemotherapy, glucose-lowering meds, and blood thinners. (Very Well Health)
Alpha Lipoic Acid Skin Care Advantages
Alpha Lipoic Acid (ALA) benefits energy production, blood sugar control, and skin health. It is beneficial for those on a keto diet, people with diabetes, and anyone looking to improve their skin health. Here, we explore how ALA acts as an antioxidant for the skin, contributing to a healthier, more vibrant complexion.
Alpha Lipoic Acid Benefits for Skin
Anti-Aging Properties: ALA combats aging by neutralizing oxidative stress, which reduces wrinkles and fine lines. Its antioxidant capacity also boosts the regeneration of other antioxidants, improving skin elasticity. ALA further increases collagen synthesis, leading to firmer, more resilient skin (Hindawi).
Skin Regeneration and Repair: It protects the skin from UV rays and pollutants, promoting healing. This reduces scars and blemishes (100percentpure).
Improved Skin Texture and Tone: ALA improves skin texture and tone, beneficial for those with uneven pigmentation or skin conditions. Its anti-inflammatory properties help maintain a vibrant, healthy complexion (WebMD).
Additional Insights
Antioxidant Powerhouse: ALA also aids in skin brightening by scavenging free radicals and repairing DNA damage (Punh Nutrition).
Collagen Production: It enhances collagen production, reducing wrinkles and fine lines, making the skin appear more youthful (PubMed).
Inflammation Reduction: ALA can help alleviate conditions like psoriasis and dermatitis, promoting skin wellness (PubMed).
The benefits of ALA for skin are vast, from antioxidant properties to skin repair and anti-aging. It is a valuable supplement for those looking to improve their skin health and appearance. Supplementation with ALA can lead to a more youthful-looking complexion, underlining its versatility and benefits for skin care.
Appropriate Populations for Alpha Lipoic Acid Use
Benefits of Alpha Lipoic Acid (ALA) for Diabetes
Alpha Lipoic Acid (ALA) offers benefits for individuals with diabetes. It addresses concerns related to ALA and blood sugar, as well as neuropathy:
Blood Sugar Management: ALA is useful in insulin resistance conditions like metabolic syndrome (SM), polycystic ovary syndrome (PCOS), obesity, and diabetic polyneuropathy. It improves nerve conduction and reduces symptoms, beneficial for blood sugar control (PubMed).
Dosage for Diabetics: For diabetes, the recommended dosage is 300-600 mg daily. For general antioxidant support, 20-50 mg daily is advised (PubMed).
Peripheral Neuropathy: In aged type 2 diabetes mellitus (T2DM) with acute cerebral infarction, ALA supplementation reduces oxidative stress, blood glucose, and lipid levels. It also improves islet function (Brieflands).
Supplementation Timing: For better absorption, take ALA at least 2 hours after eating or 30 minutes before meals. Food intake reduces ALA bioavailability (PubMed).
Safety Profile and Kidney Benefits: ALA supplementation is safe and can improve kidney function. Diabetics and those with liver disease should consult a healthcare provider before starting due to its effect on blood sugar levels (PubMed, NCBI).
Combination with Metformin: Combining ALA with metformin may enhance cognitive performance and insulin signaling. This suggests a potential synergistic effect for diabetics (PubMed).
Consult a healthcare provider before starting an ALA supplement regimen, especially for those with underlying conditions.
Dietary Sources vs. Supplementation
Exploring the role of alpha-lipoic acid (ALA) in managing blood sugar levels and treating neuropathy highlights the importance of distinguishing between dietary sources and supplementation. ALA supplements offer a targeted method for those on a keto diet or with diabetes seeking specific health benefits.
ALA Supplements for Enhanced Intake
ALA supplements are beneficial for conditions demanding higher doses:
Quality and Purity: Choose products from reputable brands that ensure high-quality ALA.
Dosage: The recommended dosage for diabetes management is 300-600 mg daily. For diabetic neuropathy, 600-1,800 mg daily can improve symptoms. Consult healthcare providers for ALA supplementation to establish the right dose.
Before starting new supplements, consulting a healthcare provider is essential, especially for those with underlying conditions.
Diabetic Neuropathy: 600 mg of ALA daily for three weeks has shown to improve symptoms significantly.
Blood Sugar Management: ALA supports diabetic peripheral neuropathy by helping to lower blood sugar.
Monitoring blood sugar levels closely is crucial when taking ALA, especially for individuals with diabetes is crucial since ALA can enhance the effects of diabetes medications, potentially requiring adjustments.
Animal products like red meat and organ meats are great sources of alpha lipoic acid, but plant foods like broccoli, tomatoes, spinach, and Brussels sprouts also contain it. Supplements can pack 1,000 times more alpha lipoic acid than food sources.
Conclusion
ALA supplements serve as a concentrated method for managing ALA and blood sugar or diabetic neuropathy. To achieve the best results, select high-quality supplements, determine the correct dosage with a professional, and be mindful of potential interactions with other medications.
Potential Risks and Precautions: Understanding ALA Side Effects and Adverse Effects
Understanding ALA Side Effects and Precautions
Alpha-lipoic acid (ALA) is a natural antioxidant that is safe for most adults. However, some groups need to be cautious of ALA side effects. The following are important considerations:
ALA Side Effects:
Common side effects include nausea, skin rash, and gastrointestinal discomfort. Verywell Health
A study has shown side effects such as acid reflux, nausea, and stomach discomfort at doses of 600 mg and above. NCBI
Alpha Lipoic Acid Adverse Effects:
Less common adverse effects include insomnia, fatigue, diarrhea, and additional skin rash. Mount Sinai
Precautions for Specific Groups:
Diabetics: ALA may lower blood sugar levels. It requires monitoring of blood sugar and possibly adjusting medications. NCBI
Pregnant/Breastfeeding Women: There is limited evidence on ALA safety. Its use is not advised to ensure safety. WebMD; ResearchGate
Children: The safety of ALA in children: with reports of seizures and vomiting at high doses, using it with caution is advised is not well studied. With reports of seizures and vomiting at high doses, using it with caution is advised. WebMD
Before starting ALA supplementation, consulting a healthcare provider is crucial. This ensures that the supplement fits your health needs and goals. Diabetics and those taking blood sugar-lowering medication require careful monitoring. Similarly, pregnant or breastfeeding women and children should approach ALA supplementation cautiously due to limited safety data.
For safe use and to maximize benefits:
It's best to take ALA in the morning, 30 minutes before food or drinks. ELO Health
Dosages between 600 mg to 1800 mg daily for up to 6 months are recommended for up to 6 months. NCBI
Understanding the potential side effects of alpha lipoic acid and following the recommended guidelines can help mitigate risks and support well-being can help mitigate risks and support well-being.
Conclusion: Embracing Alpha Lipoic Acid for Healthier Living
Summary of ALA Benefits and Uses
Alpha Lipoic Acid (ALA) contributes to healthier living for those on keto diets and individuals with diabetes. ALA, a natural antioxidant, supports cellular energy production by helping in carbohydrate breakdown. Its health benefits include:
Lowering blood sugar levels
Slowing down skin aging
For diabetes management, ALA improves blood sugar control and relieves nerve pain, particularly in peripheral neuropathy.
ALA Dietary Supplement
ALA dietary supplements help achieve therapeutic doses for specific health issues.
Foods High in ALA
High levels of ALA are found in:
Plant oils like flaxseed, soybean, and canola oils.
To a lesser extent, blueberries, avocados, and olive oil.
Considerations and Interactions
Consulting healthcare providers is crucial when considering ALA supplementation, especially for individuals with diabetes. They can guide on the appropriate dosage and monitor for side effects or medication interactions.
Understanding ALA benefits, proper dosage, and safe use of ALA as a dietary supplement is essential for informed health decisions. For diabetics and keto dieters, ALA can significantly support metabolic health and overall wellness.
I hope this makes Alpha Lipoic Acid a little bit more precise and now you can open up a discussion with your health coach, Virta Provider, and your PCP and decide if it would be something that would benefit you!
Wishing you good health and happiness,
Denise🩷
These were the sources used in this blog post