Alpha Lipoic Acid

Alpha-lipoic acid (ALA) is a sulfur-containing compound that functions as a cofactor in mitochondrial energy production. It is synthesized in small amounts by the body and found naturally in organ meats, spinach, and broccoli. ALA is unique among antioxidants because it is both water- and fat-soluble, allowing it to operate across diverse cellular environments.

Rhonda PatrickTakes it

Research Evidence

Provides systemic antioxidant protection

Moderate

Benefits cognitive function in healthy adults

Limited

Reduces symptoms of diabetic peripheral neuropathy

Strong

Regenerates other endogenous antioxidants

Moderate

Improves insulin sensitivity in type 2 diabetes

Moderate

Source: Examine.com

Expert Evidence

9 references from 2 experts

Currently takes

“With breakfast I take alpha lipoic acid.”

Rhonda Patrick's EXACT Supplement Routine (doses, timing, & brands revealed)

1:12

Rhonda Patrick

1 reference in 1 episode from 2025

AI-generated summary

Rhonda Patrick takes alpha lipoic acid with breakfast as part of her daily supplement routine. No dosage, brand, or specific benefits are mentioned in the available references, and no cautions or cycling protocols are discussed.

Discusses

“After looking at this data, it is why I personally do not use alpha lipoic acid. But for people that have diabetes and are struggling with nerve damage, I would consider advising them to take alpha lipoic acid.”

Alpha Lipoic Acid (ALA) – Use With Caution!

5:52

Brad Stanfield

8 references in 3 episodes from 2021–2024

AI-generated summary

Brad Stanfield recommends against alpha lipoic acid for healthy individuals, citing potential disruption of oxidant-antioxidant balance and shortened lifespan in mice studies. He does not personally use it but acknowledges its clinical role for diabetic neuropathy at 600mg. There is no evidence of personal use, and no specific benefits were discussed outside of the diabetic context.

Best Practices

Recommends the R-form for better absorption, taken on an empty stomach. Clinical guidelines suggest 600mg as the optimal dose for diabetic nerve pain.

Cautions

Warns that ALA can interfere with exercise benefits by blocking beneficial oxidative signaling, and may shorten lifespan in healthy individuals by disrupting the natural oxidant-antioxidant balance.

2025

2024

2023

2021

Safety & Cautions

Side Effects

Nausea
Skin rash
Potential blood sugar drops when combined with diabetes medication
Stomach discomfort

ALA is generally well-tolerated at standard doses. People taking blood sugar-lowering medications should monitor glucose closely, as ALA may enhance their effects.

Pairs Well With

Vitamin C

Price Comparison

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