A fatty acid made in small amounts by the body and found in spinach and broccoli.
Why it’s used: An antioxidant that works in both water and fat-based parts of cells.
Alpha lipoic acid, sometimes shortened to ALA, is a sulphur-containing fatty acid. The body makes small amounts itself, and it works inside the mitochondria as a helper for enzymes that release energy from food. It is unusual among antioxidants because it can work in both the watery and fatty parts of cells.
In food, lipoic acid is mostly bound to protein. The richest sources are organ meats such as kidney, heart and liver, with smaller amounts in spinach, broccoli, tomatoes, peas and Brussels sprouts. Food amounts are small, and the free lipoic acid in supplements is absorbed differently.
On labels you will see two main forms. R-lipoic acid, sometimes written R-ALA, is the natural form found in food. Racemic alpha lipoic acid is a 50:50 mix of the R form and a man-made S form. It is easy to confuse with the plant omega-3 also called ALA, alpha-linolenic acid, which is a completely different nutrient.
3 findings behind this ingredient. Hover a card for the detail and the source.
A meta-analysis of 20 randomised controlled trials with 947 adults found significant reductions in CRP, IL-6 and TNF-alpha with alpha lipoic acid.
A meta-analysis of 24 randomised controlled trials in patients with metabolic diseases found lower fasting glucose, insulin, HOMA-IR, HbA1c, triglycerides, total and LDL cholesterol.
In a double-blind trial, 52 adults with relapsing-remitting multiple sclerosis took 1,200 mg lipoic acid or placebo daily for 12 weeks. Total antioxidant capacity improved; other oxidative stress markers did not change.
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R-lipoic acid is the natural form found in food and made by the body. Standard alpha lipoic acid is usually racemic, a 50:50 mix of R and a synthetic S form. Evidence does not yet show that one form is best for everyone.
No. Both are abbreviated to ALA, which causes confusion. Alpha lipoic acid is a sulphur-containing antioxidant compound. Alpha-linolenic acid is the plant omega-3 fat found in flaxseed, walnuts and rapeseed oil. Check the full name on the label.
Food reduces how much lipoic acid is absorbed, so many people take it on an empty stomach, around 30 minutes before a meal. If it upsets your stomach, taking it with food is fine. Common side effects include heartburn, nausea and headache.
Information only, not medical advice. If you take medication, are pregnant or breastfeeding, speak to your GP or pharmacist first.
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