Alpha Lipoic Acid: Benefits, Uses And Dosage (2024)

Alpha-lipoic acid is one of the five major antioxidants that have a significant effect on the body. It’s synthesized in the mitochondria, the area inside of cells where the energy is created to fuel cell’s biochemical reactions.

ALA is naturally produced by the body but can also be taken as a supplement to manage chronic diseases that are associated with a surplus of toxic oxidants in the body, such as metabolic disorders, chronic diseases and different cancers

There are several health benefits that can come from alpha lipoic acid, thanks to its antioxidant abilities, including decreasing nerve pain, preventing disease, slowing memory loss and more.

Reducing Nerve Pain

Oxidative stress occurs when there is an imbalance of free radicals and antioxidants in the body, which scientists believe can cause mitochondrial dysfunction and nerve pain.

“The cause of nerve pain has not been definitively determined yet, but a leading theory is that oxidative stress damages the nerves and the insulation of those nerves,” says Meredith Warner, M.D. a board-certified orthopedic surgeon in Baton Rouge, Louisiana, who writes about the benefits of alpha lipoic acid for diabetic neuropathy pain. “ALA helps improve the mitochondrial efficiency of the neurons and provides a cofactor from important cellular enzymes.”

An overabundance of free radicals can be the result of internal or external factors, such as chemotherapy drugs or elevated glucose levels associated with diabetes.
“The function of a nerve cell is dependent upon an active pump in the cell membrane that moves sodium ions outside of the cell. When this pump fails due to mitochondrial insufficiency, the nerve cannot conduct electricity properly,” says Dr. Warner.

If an imbalance of free radicals and antioxidants is responsible for nerve pain, ALA can potentially help improve mitochondrial efficiency and restore the functionality of nerve cells, she adds.

Preventing Chronic Disease

In addition to treating nerve pain, ALA can also prevent the generation of toxic oxidants and neutralize oxidants already produced.

“ALA acts as an antioxidant, helping to neutralize harmful free radicals in the body,” says Lorraine Kearney, a certified dietitian and the CEO of New York City Nutrition. ALA can help protect cells and tissues from oxidative damage, which is thought to contribute to various chronic diseases, she adds.

This can prevent harmful chain reactions caused by these oxidants, such as lung, gastric, colon and breast cancer – slowing down or even stopping the progression of disease.

Treating Neurological Disease

Alpha lipoic acid may help in the treatment of diseases like Alzheimer’s, which can be caused by imbalances in the rates of production and elimination of free radicals, resulting in age-related neurodegeneration and cognitive decline.

A 2023 study following participants diagnosed with Alzheimer’s disease found that the administration of alpha lipoic acid could promote a slower disease progression rate. While the treatment showed no significant difference after one year, the study’s 48-month interval results suggest treatment might contribute to slowing the disease’s progression over time^[1]Basile GA, Iannuzzo F, Xerra F, et al. Cognitive and mood effect of alpha-lipoic acid supplementation in a nonclinical elder sample: an open-label pilot study. International Journal of Environmental Research and Public Health. 2023;20(3):2358. .

Exposure to metals like lead and cadmium can also cause damage to areas of the brain responsible for thinking, memory and learning and may lead to risk of dementia and multiple sclerosis.

“The chemical structure of ALA allows it to essentially envelop metals and remove them from the system,” says Warner.

Reducing Inflammation

“[ALA’s] anti-inflammatory properties may be helpful in managing conditions characterized by chronic inflammation,” Kearney says.

A 2018 meta-analysis found that taking alpha lipoic acid could significantly decrease CRP—a type of protein synthesized by the liver that rises in response to inflammation. In patients with elevated levels of CRP, alpha lipoic acid supplementation reduced inflammatory markers on a blood test^[2]Saboori S, Falahi E, Eslampour E, Zeinali Khosroshahi M, Yousefi Rad E. Effects of alpha-lipoic acid supplementation on C-reactive protein level: A systematic review and meta-analysis of randomized controlled clinical trials. Nutr Metab Cardiovasc Dis. 2018;28(8):779-786. .

Treating Diabetes

Research notes alpha lipoic acid’s potential role in regulating blood sugar and improving nerve damage caused by diabetes. ALA is often prescribed for Type 1 and Type 2 diabetes and diabetic neuropathy. It can also be beneficial for other conditions involving insulin resistance (the body’s inability to regulate blood sugar), such as metabolic syndrome, polycystic ovary syndrome (PCOS) and obesity.

May Reduce Skin Aging

Alpha lipoic acid may help to neutralize free radicals in skin and help in the aging process. A 2021 study observing the effects of ALA and four other major antioxidants on skin cells found that alpha lipoic acid may aid skin composition and protection, and help regulate skin hydration, nutrient intake and exposure to external bacteria.

How to Use Alpha Lipoic Acid

Alpha lipoic acid is available in supplement form or can be administered intravenously with a doctor’s prescription.

Adults can take about 2,400 milligrams of alpha lipoic acid orally per day without any significant side effects, according to Dr. Warner. Research notes taking a higher dose of alpha lipoic acid doesn’t provide any additional benefits and isn’t recommended.

A health care provider may suggest a person take alpha lipoic acid supplements on an empty stomach to help maximize their benefit and promote better absorption.

According to Warner, alpha lipoic acid is considered safe to use and hasn’t been associated with significant treatment-associated adverse events. However, people with iron deficiency anemia, diabetes or people who are pregnant should discuss taking ALA with their healthcare provider before adding it to their supplement regimen, says Kearney.

“Before taking any supplement, it’s highly recommended to speak with a health care practitioner who is well versed in the risks and benefits of supplements, such as a medical doctor, naturopath, registered dietitian or trained herbalist,” she adds.

There are many alpha lipoic acid supplements available for purchase over the counter, which may it difficult to choose the best option.

“There are various brands of ALA that can be found online and in stores, and are often promoted by unqualified social media influencers,” says Kearney.

Kearney recommends choosing a supplement from a manufacturer that adheres to Good Manufacturing Practices (GMP), which are standards outlined by the World Health Organization and has been tested by third-party organizations, such as the United States Pharmacopeia (USP), ConsumerLab, or NSF International.

“These tests can confirm the product’s quality and potency,” she says. It’s also important to review a supplement’s ingredient list to see any other additional ingredients that may be added, such as common food allergies like gluten, soy or dairy. If additional supplements are added, consider [whether] they’re warranted to meet your health needs, Kearney adds.

Warner also recommends customers consider a supplement’s price tag as an indication of quality. “If a supplement is very cheap, that is due to poor ingredients, lack of testing and/or poor manufacturing techniques,” she says.