Alpha-Lipoic Acid
antioxidant
ApprovedGeneral information about nutrients. No diagnosis, no medical advice. If you take medication, are pregnant or have a medical condition, talk to your doctor before taking supplements.
Overview
Antioxidant soluble in both fat and water.
Interactions
Alpha-lipoic acid directly regenerates oxidized vitamin C (dehydroascorbate back to ascorbate), extending its antioxidant capacity. ALA is unique in being both water- and fat-soluble.
ALA regenerates vitamin E from its tocopheroxyl radical form, extending its lipid-protective antioxidant cycle in cell membranes.
ALA reduces oxidized glutathione (GSSG) back to reduced glutathione (GSH) and also upregulates glutathione synthesis genes via Nrf2 activation.
Alpha-lipoic acid is a cofactor in mitochondrial dehydrogenase complexes (pyruvate and alpha-ketoglutarate), while CoQ10 carries electrons in the respiratory chain. The two act at different steps of mitochondrial energy metabolism.
Research status
Active in both water and lipid phases and regenerates vitamins C and E.
Top 5 food sources
Expert opinions
Current Research
Meta-analyses show R-ALA achieves about 40 to 50% higher plasma AUC than racemic DL-ALA because the S-enantiomer competes for the same transporters without contributing activity. Time-release forms (Na-R-ALA) or empty-stomach dosing are essential, because a fed state cuts bioavailability by half.
Recommended dose: 300–600 mg
Source: Current Research
Dr. Strunz
Strunz recommends 2× 600mg R-ALA daily on an empty stomach, 30 minutes before breakfast and dinner, because food, especially carbohydrates, reduces absorption by up to 50%. He pairs ALA with vitamin C to regenerate its reduced form and with biotin to offset ALA's competitive inhibition of biotinylated enzymes. Cycles 8 weeks on, 2 weeks off to prevent biotin depletion.
Recommended dose: 1200 mg
Source: Dr. Strunz
Expert profiles summarise publicly available statements. The named people do not cooperate with Stackwell and have not authorised these summaries. Not medical advice.
R-form has better bioavailability. Take on empty stomach for best absorption.