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Alpha-Lipoic Acid (ALA) is a sulfur-containing fatty acid naturally found in your body. Lipoic acid is unique among other antioxidants because it is both water- and fat-soluble.
You get small amounts of lipoic acid in your diet from spinach and collard greens, broccoli, beef and organ meats.
But lipoic acid declines in your body as you age. So you need to supplement with Alpha-Lipoic Acid to achieve the levels your body needs to run optimally.
With the unique ability to work in all cell environments, lipoic acid can neutralize free radicals. Damaging free radicals resulting from oxidation in cells is implicated in many types of age-related diseases.
Lipoic acid can navigate cells throughout your body. Which means it can also easily cross the blood-brain barrier.
Alpha-Lipoic Acid has powerful protective benefits against cognitive and neurological diseases like Alzheimer’s, Parkinson’s and depression.
Alpha-Lipoic Acid helps:
- Protect Neurons. Alpha Lipoic Acid has a powerful ability to neutralize the damaging effects of oxidative stress. Studies show lipoic acid even reducing brain damage after a stroke.[i]
- Neurotransmitters. Lipoic acid boosts the production of acetylcholine and glucose uptake in the brain. Showing promise in preventing or managing Alzheimer’s Disease.[ii]
- Brain Energy. ALA regenerates other depleted antioxidants (Vitamins C & E, glutathione), and recycles CoQ10. Reducing inflammation, and getting rid of heavy metals. Boosting cellular energy and memory.
Overview
Alpha-Lipoic Acid is an antioxidant produced in small amounts in your body. You also get it from eating spinach and collard greens, broccoli, beef and organ meats.
Alpha-Lipoic Acid (ALA) is a unique antioxidant because it is both water- and fat-soluble. Meaning it works in all parts of the human cell. The more lipoic acid you have in your system; the more antioxidant benefits you experience.
You need alpha-lipoic acid’s antioxidant power. Because it regenerates other antioxidants that were depleted by the ongoing fight with free radicals in your cells. It allows you to use the antioxidants Vitamin C & E, glutathione and CoQ10 already in your body over and over again.
In fact, alpha-lipoic acid is so efficient at what it does, it boosts the energy in your cells while reducing inflammation, and getting rid of heavy metals.
In your brain, alpha-lipoic acid boosts the production of the neurotransmitter acetylcholine. And even increases glucose uptake in brain cells. Providing you with a boost of mental energy.
Alpha-Lipoic Acid is used throughout your body. It helps increase insulin sensitivity which reduces the threat of diabetes. And ALA reduces the chances of metabolic syndrome which is associated with cardiovascular disease, diabetes and weight gain.
Alpha-Lipoic Acid vs. S-Lipoic Acid vs. R-Lipoic Acid
Lipoic Acid is also known as Alpha-Lipoic Acid, ALA and Thioctic acid. The Alpha-Lipoic Acid you get as a supplement is usually a 50/50 mixture of R-(natural) and S-(unnatural) enantiomers. They are mirror images of each other and called a ‘racemic’ mixture.
Most commercially available forms of Alpha-Lipoic Acid include the ‘S-form’, or unnatural form of lipoic acid. Chemically synthesized in 1952, and not found in nature.
It is thought that the two enantiomers differ biologically. But much of the research done over the last 30 years has been with the racemic version of Alpha-Lipoic Acid because the R-form was not commercially available.
S-Lipoic Acid (the enantiomer not found in nature) may not produce the most essential properties of Lipoic Acid. Including interactions with proteins, enzymes and genes.
R-Lipoic Acid is the form of lipoic acid occurring naturally in the human body, animals, and plants. This is the only form that functions as a co-factor for mitochondrial enzymes involved in energy production.
Be aware that most commercially available forms of Alpha-Lipoic Acid include both S- and R-forms of lipoic acid.
Alpha-Lipoic Acid is produced as a mixture because R-Lipoic Acid, when separated from the S-form, is very unstable. And deteriorates very quickly making it unusable as a dietary supplement.
Very few companies go through the complicated, expensive process required to remove the synthetic S-ALA from R-ALA. So unless the bottle specifically states 100% R-ALA, you’re getting a 50/50 blend.
Know that R-ALA may be up to 12 times more effective than S-ALA.
How does Alpha-Lipoic Acid Work in the Brain?
Alpha-Lipoic Acid boosts brain health and function in several ways. But two in particular stand out.
- Alpha-Lipoic Acid boosts acetylcholine, a neurotransmitter tied to memory and overall brain function.
ALA increases acetylcholine production by activation of choline acetyltransferase and increases glucose uptake. This process supplies more Acetyl-CoA for the production of acetylcholine.[iii]
- Alpha-Lipoic Acid is a promising weapon in the fight against neurodegenerative diseases like Alzheimer’s.
Oxidative stress plays a key role in cognitive disorders because neurons are highly vulnerable to free radical damage.
A recent study showed that lipoic acid may help slow down the progression of Alzheimer’s Disease. An area where no known cure has been produced by the big pharmaceutical companies.
In this study 43 patients with dementia were given 600 mg of Alpha-Lipoic Acid daily for 4 years. Researchers concluded from this study, “alpha-lipoic acid might be a successful ‘neuroprotective’ therapy option for Alzheimer’s disease.”[iv]
How things go bad
As we get older, our brain chemistry and metabolism changes.
↓ Acetylcholine levels decline
↓ Oxidative (free radical) damage in neural cells
↓ Heavy metal accumulation in cells
All of these age-related changes are contributing factors to the neurodegenerative diseases of aging, including Alzheimer’s, Parkinson’s and dementia. But even if you’re not concerned with the effects of aging, Alpha-Lipoic Acid can help.
Alpha-Lipoic Acid benefits
Research from hundreds of studies have shown that Alpha-Lipoic Acid will:
- Increase the production of acetylcholine
- Improve memory and learning ability
- Restore the health of neurons
- Boost cognitive performance and memory in Alzheimer’s patients.
Alpha-Lipoic Acid is both water- and fat-soluble and quickly crosses the blood-brain barrier after you take it.
ALA improves your brain function and learning processes by directly increasing the production of acetylcholine.
Alpha-Lipoic Acid also helps regenerate depleted antioxidants in your system including Vitamins C and E, glutathione and Coenzyme Q10.
By reducing inflammation and heavy metals in your brain, you boost cognitive processes and fluid thinking.
How does Alpha-Lipoic Acid feel?
You may not feel ALA… unless you’re diabetic or have Alzheimer’s. Within these specific groups, Alpha-Lipoic Acid helps with nerve pain, memory, recall and mental performance.
Alpha-Lipoic Acid’s provides brain support because it has the ability to boost acetylcholine. So should boost cognition in all age and gender groups.
Your entire body, even your DNA is under endless assault. This assault is caused by everything from poor diet to pollution. And your brain cells are getting hit by free radicals thousands of times per day. This oxidation is damaging your cells.
Antioxidants fight back against these free radicals. When you supplement with Alpha-Lipoic Acid, not only are you using arguably the most effective free radical scavenger on the planet. You’re regenerating antioxidants like Vitamin C & E, glutathione and CoQ10.[v]
And they join the fight against free radicals alongside Alpha-Lipoic Acid.
Alpha Lipoic Acid Clinical Research
Alpha-lipoic acid plays an essential role in mitochondria. The heart of energy-generation in the human cell. Scientists at Emory University School of Medicine found ALA can stimulate telomerase, the enzyme that lengthens telomeres.
The effects of many chronic diseases can be traced back to telomere shortening. (Telomeres are the ‘caps’ on the end of each chromosome in your DNA).
Any treatment that can restore healthy telomeres has great potential in the fight against chronic disease.
In this study scientists showed Alpha-Lipoic Acid boosted the production of PGC1-alpha. The telomerase that lengthens telomeres. And they did it in just one day of treatment.[vi]
Alpha-Lipoic Acid Reduces Wrinkles
A topical solution of 5% Alpha-Lipoic Acid was applied to the faces of volunteers. This double-blind, placebo-controlled trial showed a reduction in facial lines, almost complete eradication of fine lines, and an overall improvement of skin color and texture in most volunteers.[vii]
Alpha-Lipoic Acid Critical for Cellular Energy
Cellular energy is behind every single action that happens in your body. Including your brain. Cellular energy is required for muscle movement, producing new cells, wound healing and thinking.
The mitochondria in each of your cells is the source of this energy. This ongoing energy production process is call the Krebs Cycle. Alpha-Lipoic Acid is a cofactor to two key enzymatic reactions within the Krebs Cycle.
In the simplest terms, without ALA, cellular energy is not possible. And without cellular energy, well… life is not possible.[viii]
Memory Loss Reversed with ALA and Acetyl-L-Carnitine
Accumulated oxidative damage to brain cell mitochondria eventually leads to neuronal and cognitive dysfunction.
One study on rats showed supplementing with ALCAR and Alpha-Lipoic Acid improved memory. By lowering oxidative damage and improving mitochondrial function.[ix]
Alpha Lipoic Acid recommended dosage
Taking Alpha-Lipoic Acid with a meal decreases it bioavailability. So we recommend taking ALA on an empty stomach (1 hour before eating).
Most Alpha-Lipoic Acid supplements contain a 50/50 mixture of R-LA and S-LA. Supplements claiming to contain only R-LA are often more expensive. And information regarding their purity is not often available.
Peak plasma (blood) concentrations of R-LA were found to be 40-50% higher than S-LA. This suggests that R-LA is better absorbed than S-LA.[x]
The only pre-formulated nootropic stack that I’ve been able to find that uses pure R-LA, and which I use and highly recommend is Performance Lab® Energy which contains 100 mg of the patented Bio-Enhanced® version of R-Lipoic Acid. Which is up to 12-times more effective than other regular alpha lipoic acid supplements.
- Alpha-Lipoic Acid dosage for cognitive benefits is 2- 600 mg per day.
- ALA dosage for diabetic neuropathy is 800 mg per day divided into two doses.
- Alpha-Lipoic Acid dosing for antioxidant benefits is 50 – 100 mg per day.
Alpha Lipoic Acid Side Effects
Side effects for using Alpha-Lipoic Acid as a supplement are generally rare. But can include diarrhea, fatigue, insomnia and skin rash.
Alpha-Lipoic Acid can lower blood sugar levels. So if you have diabetes or low blood sugar, you should take Alpha-Lipoic Acid under the supervision of your doctor.
Alpha-Lipoic Acid supplementation can lower levels of thyroid hormone. So get your thyroid labs done when using ALA. And adjust your dosage of both ALA and thyroid meds accordingly.
Alpha-Lipoic Acid can lower levels of Vitamin B1 (Thiamine). This can be dangerous for alcoholics, or in cases of malnutrition. It would be wise to add Vitamin B1 or Sulbutiamine if your taking ALA.
The chemical structure of Biotin is similar that Alpha-Lipoic Acid. And there is some evidence that ALA can compete with Biotin for transport across cell membranes. This may require higher doses of Biotin if you’re using ALA.
Best type of Alpha Lipoic Acid to buy
Most Alpha-Lipoic Acid available as a supplement is a 50/50 combination of R-LA and S-LA. S-LA is the synthetic version of ALA and not found in nature.
R-LA and S-LA are combined because R-LA is highly unstable on its own. And degenerates quickly.
Studies have shown that 30-40% of an oral dose of Alpha-Lipoic Acid is absorbed. Oral ALA supplements are better absorbed on an empty stomach. Taking ALA with food reduces total plasma (blood) concentrations by about 30%.
The sodium salt version of R-LA may be better absorbed than free lipoic acid, likely because of it higher solubility. And is up to 12-times more effective than other alpha lipoic acid supplements.[xi] I use and highly recommend the Performance Lab® Energy stack.
Nootropics Expert Recommendation
Alpha-Lipoic Acid 50 – 600 mg per day.
I recommend using Alpha-Lipoic Acid as a nootropic supplement.
Your body does make some Alpha-Lipoic Acid on its own. And from the food you eat. But the science is clear that supplemental ALA is a potent antioxidant. And acetylcholine booster.
Alpha-Lipoic Acid can lengthen telomeres which is great for your neurons. And neurogenesis (new neuron creation).
ALA also helps regenerate antioxidants already in your system that have been depleted while doing their job. Of getting rid of free radicals in your cells. So you get a double benefit while using Alpha-Lipoic Acid in the antioxidant department.
Alpha-Lipoic Acid also helps in the creation of acetylcholine. Which boosts all cognitive functions including memory, recall, focus and concentration.
ALA is especially helpful for those suffering with diabetes. Studies show it helps relieve diabetic neuropathy or nerve pain. But care must be taken because ALA can lower blood sugar levels. So work with your doctor is using Alpha-Lipoic Acid.
I suggest starting with a dose of 400 mg daily. And work your way up to 600 mg per day. Taken in two doses during the day. Alpha-Lipoic Acid is often stacked with B-vitamins.
I use and highly recommend the Performance Lab® Energy stack.
Join The Discussion - 132 comments
Joshua
October 5, 2021
Greetings!
When taking NA-R-ALA, it’s recommended not to take supplemental biotin or pantothenic acid concurrently because they share the same transport and can compete for uptake (ref: geronova.com).
Although it’s easy to find individual biotin and pantothenic acid supplements, it’s virtually impossible to find a multivitamin or B-complex that doesn’t include at least some biotin and pantothenic acid.
I haven’t been able to find any applicable studies, and so I’m hoping that you might be able to share any insight as to the maximum amount of each product that can be taken concurrently without causing uptake competition?
Related questions:
1) Would you happen to know the recommended ratio of NA-R-ALA to biotin?
2) If taking pantothenic acid in a 1:2 ratio with choline, should the pantothenic acid be taken concurrently or can it be taken at a different time than the choline? (I don’t know whether half-life plays a role.)
Thanks for all the great work you do!
David Tomen
October 5, 2021
Joshua, it’s much more complicated that just competing for a transporter. And this competition happens with a lot of nootropic supplements. But I like to keep things simple and just take my stack all at once.
It seems to me that if you follow dosage recommendations and use these supplements daily and long-term your body and brain will get what it needs no matter what. Once we swallow these supplements it’s out of our hands and our body takes over from there. Trust your body.
There is no set ratio of NA-R-ALA to biotin. Just follow dosage guidelines.
Pantothenic acid is needed to make Coenzyme-A (CoA) which works with choline to synthesize acetylcholine. So, if you are using Vitamin B5 every day you should have plenty in your system for the production of acetylcholine.
My advice is don’t make things too complicated or you’ll miss the enjoyment of the benefits from using these supplements.
Joshua
October 7, 2021
“don’t make things too complicated”
Got it! Great advice!
My journey with nootropics began a little over a year ago and I’ve enjoyed very beneficial results from a variety of supplements. I only wish I had been more aware of nootropics and had started using them much earlier. Intially I began with a good base of vitamins/minerals and have added additional supplements one at a time via a trial and error process.
I try to educate myself thoroughly about each new supplement before using it, but for a layperson to sort through anecdotal experiences posted on the Internet, as well as attempting to decipher highly technical research studies, can become quite confusing, hence the value of the straightforward information contained in your website/blog.
I wouldn’t be surprised to one day see your own line of products on the market. Something I’d really appreciate (Entrepreneur Alert!) is the ability to select à la carte complexes, although I assume that purchasing of a significant quantity would be necessary for it to be cost effective. Personally, I’ve found myself spending way too much time searching for products that contain specific ingredients in specific dosages, and in the end having to make compromises based on available preformulated products.
Take care and have a good one!
Lisa
September 23, 2021
Hi the ala that I have is from nutricost. I can not find any info on it about.
Do you know anything on this product?
David Tomen
September 24, 2021
Lisa, scroll up to this section “Alpha-Lipoic Acid vs. S-Lipoic Acid vs. R-Lipoic Acid” which will tell you what you need to know about the Nutricost supplement.
JoAnn
July 17, 2021
I have severe lower back pain n nerve pain down my rt leg due to disc bulges from L2 thru L5 scoliosis , severe facet spondylosis and stenosis snd herniated disc. If I’m walking and standing i’m doing OK very little pain but once I bend over or I have to sit n stand the pain gets excruciating, and have to lay down and apply heat. I purchased ALA 600 mg by nutricost do you think this will help me should I take more than 600 mg. Should i purchase another brand, I don’t know if it’s R or S Help please..
David Tomen
July 21, 2021
JoAnn, it is unlikely that Alpha Lipoic Acid will help you much based on the description of your spinal issues. I know this first hand because I was just released from the hospital after getting a L3 – S1 fusion.
If you want to try it the dosage remains the same as what I have up under dosage recommendations.
Tammy
July 15, 2021
David, which is a better form of ALA,
THIS ONE – Biotin (as d-Biotin) 150 mcg 500%
Sodium 14 mg <1%
Stabilized R-Lipoic Acid (Sodium R-Alpha Lipoic Acid) (Na-R-ALA) 100 mg
THIS ONE, Acetyl L-Carnitine HCl (Free Form) 800 mg *
Alpha Lipoic Acid 400 mg
OR THIS ONE, Biotin (as d-Biotin) 333 mcg 1,110%
Alpha Lipoic Acid 300 mg
It can be confusing when trying to find the right ALA, your help would be appreciated .
David Tomen
July 21, 2021
Tammy, the one with Stabilized R-Lipoic Acid (Sodium R-Alpha Lipoic Acid) (Na-R-ALA) is your best option.
Joe
July 13, 2021
Hi David,
Do you recommend ALA even if I have a weaker thyroid and an amalgam filling—I’ve read that the chelation of ALA can leave Mercury in your body if you have fillings. Also, my thyroid isn’t dangerously low (as I just received a blood test), but it’s definitely on the lower side.
David Tomen
July 13, 2021
Alpha-Lipoic Acid supplementation can lower levels of thyroid hormone. So if your thyroid labs show you are low to start with you should keep a close eye on it if you decided to use ALA. Esp. with higher dosages of ALA. I have not experienced a problem when using Performance Lab Energy. But that may be unique to me.
Satya
June 5, 2021
Dear David/What about taking a Stack of 200 Mg, 500 Mg of Tyrosine, 500 Mg of NAC, 1000 Mg of Glycine, one Capsule of Natural Factors Coenzymated B Complex, 100 Mg of Ascorbic Acid, together with 100 Mg of Ubiquibol & 100 Mg R Lipoic Acid, 20 Mg of PQQ, two times daily on an empty stomach? What opinion would of great help!
David Tomen
June 5, 2021
Satya, dosage amounts look about right but Ubiquinol is fat-soluble. So I suggest taking that stack with a tablespoon of unrefined coconut oil or MCT Oil or whatever healthy oil you prefer.
Serge
April 23, 2021
Hello David
Does Alpha lipoic Acid has effect on ED?
Thanks
David Tomen
April 24, 2021
Serge, some studies show ALA helps increase endothelial Nitric Oxide Synthase which is needed to produce nitric oxide (https://pubmed.ncbi.nlm.nih.gov/16372481/). So it may help ED.
Adjai
April 20, 2021
Hello David
Does Alpha lipoic acid acid has effect on prolactin.
Thanks
David Tomen
April 20, 2021
Adjai, ALA is a regulator of prolactin: https://www.sciencedirect.com/science/article/abs/pii/089158499500017R