What is alpha-lipoic acid?

Alpha-lipoic acid (ALA) , also known as thioctic acid , is a sulfur-containing fatty acid that is both produced by the body and ingested through food. It acts as a universal antioxidant and plays a crucial role in energy production in the mitochondria , the "powerhouses" of the cells.

Alpha-lipoic acid is unique because it is both water- and fat-soluble – meaning it can act in all areas of the cell and neutralize free radicals, whether in blood plasma, cell membranes, or deep within the mitochondria. Furthermore, it regenerates other antioxidants such as vitamin C, vitamin E, coenzyme Q10, and glutathione , which further enhances its protective effect.

Natural sources include spinach, broccoli, liver, heart, red meat and yeast , but in relatively small amounts, which is why ALA is often used as a dietary supplement.

How does alpha-lipoic acid work?

Alpha-lipoic acid works on several levels simultaneously – it protects, regenerates and regulates.

1. Antioxidant cell protection:
ALA neutralizes free radicals and reactive oxygen species that can damage cell structures, DNA, and lipids. It protects particularly sensitive cell components such as mitochondria, where it is also involved in energy production.

2. Regeneration of other antioxidants:
Alpha-lipoic acid is considered an "antioxidant recycling agent." It can reactivate oxidized vitamin C, vitamin E, and glutathione —that is, convert them back into their functional form. This allows it to work synergistically and extend the lifespan of other antioxidants.

3. Energy production:
ALA is a cofactor in enzyme complexes involved in carbohydrate breakdown (citric acid cycle) in the mitochondria. It helps to efficiently convert glucose into energy, making it particularly important for metabolism and performance .

4. Support of glucose metabolism:
Alpha-lipoic acid improves insulin sensitivity and glucose breakdown in cells. This contributes to the regulation of blood sugar levels – one reason why it is frequently used to support metabolism in diabetes or insulin resistance .

5. Nerve protection and regeneration:
ALA protects nerves from oxidative stress and supports the regeneration of nerve tissue. In medicine, it is successfully used to treat diabetic neuropathy , as it can reduce pain, tingling, and numbness.

6. Liver and detoxification function:
Due to its antioxidant effect and ability to bind heavy metals (e.g. mercury, arsenic), alpha-lipoic acid supports liver detoxification and contributes to the cleansing of the body.

Benefits of Alpha-Lipoic Acid

  • Acts as a powerful, universal antioxidant (water- and fat-soluble)

  • Regenerates other antioxidants (Vitamin C, E, Glutathione, CoQ10)

  • Supports energy production in the mitochondria

  • Improves insulin sensitivity and glucose metabolism

  • Protects nerves and promotes their regeneration.

  • Supports liver function and detoxification

  • Slows down cell aging and promotes regeneration

  • Can reduce inflammation and oxidative stress

Possible side effects and interactions

Alpha-lipoic acid is very well tolerated in moderate doses (100–600 mg per day). Possible mild side effects include nausea, stomach irritation, or skin rash, especially in sensitive individuals or when taken on an empty stomach.

People with low blood sugar or diabetes who are taking medication to lower their blood sugar should consult a doctor before taking ALA, as it may enhance the effect.

In high doses over a long period of time, alpha-lipoic acid can rarely lead to a drop in blood sugar levels (hypoglycemia) .

For optimal effect, alpha-lipoic acid should be taken 30 minutes before a meal . In combination with B vitamins, coenzyme Q10, and magnesium, it unfolds its full cell-protective effect.

Conclusion

Alpha-lipoic acid is one of the most effective and versatile antioxidants. It protects cells from oxidative stress, supports energy production, improves insulin sensitivity, and promotes nerve regeneration. Due to its ability to regenerate other antioxidants and support the liver in detoxification, it is considered a key substance for cell protection, metabolic balance, and vitality . Alpha-lipoic acid is particularly valuable for supporting health at the cellular level in cases of increased oxidative stress, metabolic disorders, or neurological conditions.

Sources

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  2. Packer L, Kraemer K, Rimbach G. (2001): Molecular aspects of lipoic acid in the prevention of diabetes complications. Nutrition , 17(10), 888–895.

  3. Ziegler D, et al. (1999): Treatment of symptomatic diabetic polyneuropathy with the antioxidant alpha-lipoic acid. Diabetes Care , 22(8), 1296–1301.

  4. Gorąca A, Huk-Kolega H, Piechota A, Kleniewska P, Ciejka E, Skibska B. (2011): Lipoic acid—biological activity and therapeutic potential. Pharmacol Rep , 63(4), 849–858.