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LongevityModerate evidence

Alpha-lipoic acid

Also known as: ALA, thioctic acid, R-lipoic acid

Alpha-lipoic acid is a compound the body makes in small amounts that takes part in energy production in the mitochondria. It acts as an antioxidant and is studied mainly for diabetic neuropathy and insulin sensitivity.

What it is used for

  • Relief of diabetic neuropathy symptoms – moderate evidence
  • Slight improvement in insulin sensitivity – weak to moderate evidence
  • Antioxidant protection – weak evidence

Forms and how they differ

racemic ALA (R/S)

most common and cheapest, used in most studies

R-lipoic acid

the natural form, claimed to be more effective, less stable

Na-R-lipoate

stabilised R form

When to take it

On an empty stomach, about 30–60 minutes before a meal, as food reduces absorption.

Pairs well with

B vitamins, acetyl-L-carnitine.

Do not combine / separate

Be careful with diabetes medicines (it may lower glucose) and thyroid medicines; keep a gap from iron, magnesium and calcium.

Watch out for

If you have diabetes, monitor your blood glucose. An autoimmune insulin reaction with hypoglycaemia has rarely been described. In pregnancy, with thyroid, kidney or liver disease and when taking medicines, consult your doctor.

Safety

Do not exceed the label dose. Higher doses may cause nausea, heartburn or skin reactions.

Practical tip

If it makes you nauseous on an empty stomach, take it with a small snack rather than skipping it.

Products containing Alpha-lipoic acid 5

Vitamin B1 + Alpha-lipoic acid 300 mgbenfotiamine · 300 mg / capsuleEnergyBrain & memoryHeart & vesselsAntioxidant
Alpha-lipoic acidAntioxidantBlood sugar & metabolismLongevity
Alpha-lipoic acid 100 mgR/S-ALA · 100 mg / capsuleAntioxidantBlood sugar & metabolismLongevity
Alpha-lipoic acid 250 mgR/S-ALA · 250 mg / capsuleAntioxidantBlood sugar & metabolismLongevity
Alpha-lipoic acid R-ALAR-ALAAntioxidantBlood sugar & metabolismLongevity
How to read the evidence rating
Strong evidenceModerate evidenceWeak evidenceNo evidence

Strong = several good human studies or official recommendations; moderate = promising but smaller studies; weak = few studies or mixed results; no evidence = claims not confirmed.

Combination check

Select the supplements you take and, if relevant, your medicines. We show what interferes, what needs a time gap and what to watch out for.

Check Alpha-lipoic acid with others

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From the same group

Agaricus blazeiWeak evidenceAstaxanthinWeak evidenceCoenzyme Q10Moderate evidenceDNA protection blendNo evidenceErgothioneineWeak evidenceGlutathioneWeak evidence
Important notice

This information is educational and does not replace advice from a doctor or pharmacist. We do not give medicine dosages. Supplements are no substitute for a varied diet; if pregnant, breastfeeding, ill or on medication, consult a doctor first.