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It might not be a household name (yet!), but some consider alpha-lipoic acid to be a bit of an unsung hero when it comes to your health and wellbeing. Let’s take a closer look at ALA
Summary
1What is alpha-lipoic acid?
Alpha-lipoic acid, or ALA, is a natural substance found in every cell in your body...
2Possible alpha-lipoic acid benefits:
Early research indicates that ALA may have several potential benefits...
3Sources of alpha-lipoic acid:
If you’re interested in increasing your ALA intake, there are two possible avenues...
Alpha-lipoic acid (ALA) is a name that probably isn’t on everyone’s radar, but it’s gaining attention due to its potential benefits.1 Often referred to as ALA, this compound is naturally present in the body as well as in various foods and supplements.1
But what exactly is ALA, and can it support your health?
What is alpha-lipoic acid?
Alpha-lipoic acid, or ALA, is a natural substance found in every cell in your body.1 It shouldn’t be confused with alpha-linolenic acid, an omega-3 fatty acid usually found in nuts and seeds.
Cells contain thousands of tiny powerhouses called mitochondria that make chemical energy from nutrients to fuel various bodily processes.2,3 ALA helps these mitochondria convert into energy, which is essential for keeping your body running smoothly.1-4
But ALA does more than just give you energy. It also acts like a shield, protecting your cells from damage caused by harmful molecules called free radicals.3 Plus, it can work in both water and fat environments, giving it the potential to combat free radicals in different parts of the body.3
Your body only makes a little bit of ALA, but you can get more by eating foods rich in ALA or by taking ALA supplements.3
Possible alpha-lipoic acid benefits: what does the science say?
Early research indicates that some potential ALA benefits may support different aspects of your health. These are still under investigation, but may include:
- antioxidant effects – ALA is an antioxidant that not only fights free radicals (harmful, unstable molecules in your body) but also helps regenerate other antioxidants, such as vitamin C and vitamin E, making them more effective. A 2021 study in a sample of women with occasional migraines found that ALA could possibly contribute to reducing inflammation and oxidative stress, when consumed at a specific dose for 4 months5
- blood sugar regulation – ALA may help regulate blood sugar by improving insulin sensitivity, allowing your body to use insulin more effectively and reducing blood sugar levels.6 According to one study of fair quality, ALA possibly contributes to blood glucose control at 200-1200mg/d when consumed for up to 192 weeks in a population with a range of health status.7 So, while ALA has some positive effects, its overall impact on controlling blood sugar levels is limited, which means it’s not very effective as a treatment for high blood sugar in diabetes
- maintaining a healthy heart – ALA may lower the levels of ‘bad’ cholesterol (low-density lipoprotein, or LDL), triglycerides and overall cholesterol, which is essential for maintaining a healthy heart.8 A 2019 study found that alpha-lipoic acid possibly contributes to heart health (specifically circulation) when consumed for 12 weeks in a population with a range of health conditions.9 ALA may also reduce inflammation, which could play a role in heart disease10
Although these initial study findings are promising, more research is needed to understand what ALA can and can’t do.
The European Food Safety Authority (EFSA) hasn't authorised any health claims for ALA because there isn’t enough evidence to back them up. Research is ongoing to confirm the health benefits of ALA. Until more evidence is available, ALA should be considered a supportive nutrient rather than a treatment for any specific condition or health benefit.11
Sources of alpha-lipoic acid: where can you find ALA?
If you’re interested in increasing your ALA intake, there are two possible avenues: food sources and dietary supplements.
Many foods contain ALA, but usually in small amounts. To get plenty of ALA in your diet, eat a variety of foods, including:1,6
- red meat
- animal organ meats, such as heart, liver and kidneys
- spinach
- broccoli
- tomatoes
- peas
- brussels sprouts
- beetroot
- carrots
- rice bran
While a balanced diet rich in ALA-containing foods can naturally boost your ALA levels, the amounts of ALA in food are generally low. Therefore, some people may consider taking supplements.3
Some people choose to take ALA supplements alongside their diet.3 You can opt for a pure ALA supplement or a daily multivitamin that contains ALA.4 Additionally, you may find it in sports supplements and high-calorie protein powders.
There are currently no proven benefits of ALA, so there’s no guidance on how much you should take or the safe upper limit.1
Alpha-lipoic acid side effects
ALA is generally considered a safe supplement for most people, and any side effects are typically mild. The most common side effects may include:1,11,12
It’s important to note that people with certain health conditions, such as liver problems, diabetes, thyroid disorders or thiamine deficiency, or those who take prescription medications, should check with a healthcare professional before taking ALA supplements.1 If you experience any adverse reactions, stop using ALA immediately and consult a healthcare professional.1
The final say
Alpha-lipoic acid (ALA) may not be a household name just yet, but this antioxidant may help support our wellness in several ways. Overall, while ALA shows promise, more research is needed to fully understand its potential.
Until then, it may be helpful to include dietary sources that contain ALA to support your general well-being. And, if you want to consider supplementing ALA, it’s best to consult a healthcare provider before use, especially if you have specific health conditions.
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
While we strive for accuracy and balance, please be aware that this article may discuss products available for purchase through Holland & Barrett. Consult a healthcare professional before making any health-related decisions.
- Nguyen H, et al. Alpha-lipoic acid. Treasure Island (FL): StatPearls Publishing; 2024. Available from: https://www.ncbi.nlm.nih.gov/books/NBK564301
- British Society for Cell Biology. Mitochondrion – much more than an energy converter [Internet]. [cited 2024 Sep 1]. Available from: https://bscb.org/learning-resources/softcell-e-learning/mitochondrion-much-more-than-an-energy-converter
- Salehi B, et al. Insights on the use of α-lipoic acid for therapeutic purposes. Biomolecules. 2019;9(8):356. https://doi.org/10.3390/biom9080356
- Tripathi AK, et al. Molecular and therapeutic insights of alpha-lipoic acid as a potential molecule for disease prevention. Rev Bras Farmacogn. 2023;33(2):272–87. https://doi.org/10.1007/s43450-023-00370-1
- Rezaei Kelishadi M, Alavi Naeini A, Askari G, Khorvash F, Heidari Z. The efficacy of alpha-lipoic acid in improving oxidative, inflammatory and mood status in women with episodic migraine in a randomised, double-blind, placebo-controlled clinical trial. The International Journal of Clinical Practice [Internet]. 2021 Jun 9 [cited 2025 Jan 2]. Available from: https://onlinelibrary.wiley.com/doi/abs/10.1111/ijcp.14455
- Capece U, et al. Alpha-lipoic acid and glucose metabolism: A comprehensive update on biochemical and therapeutic features. Nutrients. 2022;15(1):18. https://doi.org/10.3390/nu15010018
- Rahimlou M, et al. Alpha-lipoic acid (ALA) supplementation effect on glycemic and inflammatory biomarkers: A systematic review and meta-analysis. Clin Nutr ESPEN. 2019;32:16–28. https://doi.org/10.1016/j.clnesp.2019.03.015
- British Heart Foundation. Omega-3 foods and your heart [Internet]. British Heart Foundation [published 2024 Jan; cited 2025 Jan 2]. Available from: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/omega-3s-and-your-heart
- Vajdi M et al. The effects of alpha lipoic acid (ALA) supplementation on blood pressure in adults: a GRADE-assessed systematic review and dose-response meta-analysis of randomized controlled trials. Front Cardiovasc Med [Internet]. 2023 Oct 24 [cited 2025 Jan 2]; 10. Available from: https://www.frontiersin.org/journals/cardiovascular-medicine/articles/10.3389/fcvm.2023.1272837/full
- Akbari M, et al. The effects of alpha-lipoic acid supplementation on glucose control and lipid profiles among patients with metabolic diseases: A systematic review and meta-analysis of randomized controlled trials. Metabolism. 2018;87:56–69. https://doi.org/10.1016/j.metabol.2018.07.002
- DTU Food. Safety of alpha-lipoic acid use in food supplements [Internet]. [cited 2024 Sep 1]. Available from: https://food.ec.europa.eu/system/files/2020-06/labelling-nutrition_vitamins-minerals_add_alpha-lipoic-acid_nfi-da.pdf
- Examine. Alpha-lipoic acid [Internet]. [cited 2024 Sep 1]. Available from: https://examine.com/supplements/alpha-lipoic-acid
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