Health Benefits of Alpha-Lipoic Acid (ALA)



Alpha-lipoic acid is an organic compound in the body that acts as a potent antioxidant. It may have several health benefits.

While the body produces alpha-lipoic acid (ALA) naturally, a person can boost their levels by making suitable dietary choices, taking supplements, or both. 

Alpha-lipoic acid and weight loss

Research has shown that alpha-lipoic acid may affect weight loss in several ways. Animal studies indicate that it can reduce the activity of the enzyme AMP-activated protein kinase (AMPK), which is located in your brain’s hypothalamus. When AMPK is more active, it may increase feelings of hunger. On the other hand, suppressing AMPK activity may increase the number of calories your body burns at rest. Thus, animals who took alpha-lipoic acid burned more calories.


Alpha-lipoic acid and diabetes

Diabetes affects more than 400 million adults worldwide. A key feature of uncontrolled diabetes is high blood sugar levels. If left untreated, this can cause health problems, such as vision loss, heart disease, and kidney failure. Alpha-lipoic acid has become popular as a potential aid for diabetes, as it’s been shown to lower blood sugar levels in both animals and humans.


Other health benefits of ALA include:

May reduce skin aging

Research has shown that alpha-lipoic acid may help fight signs of skin aging.


May slow memory loss

Memory loss is a common concern among older adults. It’s believed that damage from oxidative stress plays a critical role in memory loss. Because alpha-lipoic acid is a powerful antioxidant, studies have examined its ability to slow the progression of disorders characterized by memory loss, such as Alzheimer’s disease.


Promotes healthy nerve function

Research has shown that alpha-lipoic acid promotes healthy nerve function. In fact, it’s been found to slow the progression of carpal tunnel syndrome in its early stages. This condition is characterized by numbness or tingling in the hand caused by a pinched nerve


Reduces inflammation

Chronic inflammation is linked to several diseases, including cancer and diabetes. Alpha-lipoic acid has been shown to lower several markers of inflammation.


May lower heart disease risk factors

Research from a combination of lab, animal, and human studies has shown that the antioxidant properties of alpha-lipoic acid may lower several heart disease risk factors. It’s has also shown to improve endothelial dysfunction — a condition in which blood vessels cannot dilate properly, which also raises the risks of heart attack and stroke.


Possible side effects of ALA:

Mild side effects of ALA can include itching. Doctors consider ALA to be safe for most people, with little to no risk of side effects. Mild effects may include nausea, rashes, and itching if a person takes high doses.

According to researchers, adults may take it up to 2,400 milligrams without serious side effects. There is not enough research and evidence on the extra benefits and potential side effects of taking higher doses, so medical professionals do not recommend it.


Food sources of ALA:

Foods high in ALAs include flaxseeds, chia seeds, walnuts, canola oil, edamame, navy beans, cherimoya, avocados, roasted chicken, and zucchini.



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