Overview

ALA is a unique, multipurpose nutrient with potent antioxidant and glucose-control actions. As an "insulin mimicker," ALA is not only capable of increasing glucose uptake by muscle cells, it may actually decrease the uptake of glucose into fat cells, resulting in increased energy production in muscles and less fat stored.

The Full Story

Usage

Amount: Antioxidant protection range: 20 to 50 mg per day may be sufficient.

To help control glucose: Research (with diabetics) supports that 100 to 200 mg taken with meals up to 3 times per day is sufficient.

Timing: ALA is reportedly most effective when taken at the start of a meal.

ALA is widely known as an effective, if not a primary, antioxidant. And while athletes have an increased need for antioxidants, given the increased levels of free radicals that intense exercise produces, ALA is more coveted for its ability to enhance the positive effects of insulin—enabling the transport of nutrients, such as glucose and amino acids, into muscle cells.

Questions and Answers

Q.	What does the research on ALA show?
A.	ALA (alpha-lipoic acid) has been researched for some 50 years: it's been shown to promote healthy muscle growth, produce energy, and aid the liver in removing harmful substances from the body. It has also been shown to prevent cell damage, control blood sugar, and remove toxic metals from the blood. In more than one study, ALA helped reduce pain, burning, itching, tingling, and numbness in people who had nerve damage caused by diabetes. Other studies have shown that ALA speeds the removal of glucose (sugar) from the blood in people with diabetes and may lead to improved heart function.
Q.	Could any other supplements make ALA even more effective?
A.	In addition to being a powerful antioxidant itself, ALA may help regenerate other antioxidants like Vitamins C and E. Thus, ALA is best taken with other antioxidants to improve their ability to fight free-radical damage. ALA may also be used to potentially make other supplements more effective. For instance, ALA has been shown to increase our bodies' sensitivity to insulin, so it may help increase the cellular absorption of other supplements, such as creatine and glutamine.
Q.	What's the most common amount of ALA used to achieve optimal results?
A.	For the average person, 200 to 300 mg of ALA supplemented daily with meals is recommended. Athletes, who have an even greater need for free-radical fighters, likely need higher amounts—more along the lines of 300 to 500 mg daily.
Q.	Can too much ALA cause any side effects—is it safe?
A.	Clinical studies show that ALA is quite safe with no known toxicity. However, since it is so potent, taking more than 600 mg daily may cause low blood sugar, so a high dose is not recommended. ALA is also not recommended for diabetics or anyone who has a blood sugar metabolism disorder.
Q.	What makes ALA such a great antioxidant?
A.	ALA is commonly referred to as the "universal antioxidant" because it's both water and fat soluble, so it can act anywhere in the body at a cellular level. If you're still asking why it's so highly recommended, well, the answer lies in all its other benefits. In addition to being an awesome antioxidant, ALA helps increase insulin sensitivity; improve blood sugar metabolism; support healthy cell activity; and acts as a co-enzyme for several reactions in the body, one of which is called "glycolysis" (the process responsible for converting blood sugar into useable energy).

Safety Information

Safety:

References

Bustamante, J., et al., "Alpha-Lipoic Acid in Liver Metabolism and Disease," Free Radic Biol Med 24.6 (1998) : 1023-39.

Henriksen, E.J., et al., "Stimulation by Alpha-Lipoic Acid of Glucose Transport Activity in Skeletal Muscle of Lean and Obese Zucker Rats," Life Sci 61.8 (1997) : 805-12.

Khanna, S., et al., "Alpha-Lipoic Acid Supplementation: Tissue Glutathione Homeostasis at Rest and After Exercise," J Appl Physiol 86.4 (1999) : 1191-6.

Nichols, T.W., Jr., "Alpha-Lipoic Acid: Biological Effects and Clinical Implications," Alt Med Rev 2.3 (1997) : 177-83.

Ziegler, D., and Gries, F.A., "Alpha-Lipoic Acid in the Treatment of Diabetic Peripheral and Cardiac Autonomic Neuropathy," Diabetes 46 Suppl 2 (1997) : S62-6.