Get Your Personalized Supplement StackSupplement Stack Quiz

Oxygold

Also known as: Alpha-Lipoic Acid, ALA, Thioctic acid, Lipoic acid

Overview

Alpha-Lipoic Acid (ALA) is a naturally occurring antioxidant found in every cell of the body, playing a vital role in energy production. It is also present in foods like spinach, broccoli, and yeast. As a supplement, ALA is utilized for its potential to reduce oxidative stress, improve insulin sensitivity, and manage conditions such as diabetes and neuropathy. ALA is unique among antioxidants because it is both water- and fat-soluble, allowing it to work throughout the body. It can also regenerate other antioxidants, such as vitamins C and E, enhancing their effectiveness. Research indicates that ALA supplementation can significantly reduce inflammatory markers and improve metabolic health. It is available in various forms, including capsules and tablets, and is generally well-absorbed when taken orally, especially with food.

Benefits

ALA supplementation has demonstrated significant benefits in reducing inflammatory markers. A meta-analysis showed that ALA significantly reduced C-reactive protein (CRP), interleukin-6 (IL-6), and tumor necrosis factor-alpha (TNF-α). Specifically, CRP was reduced by -0.69 mg/L (95% CI: -1.13, -0.26), IL-6 by -1.83 pg/ml (95% CI: -2.90, -0.76), and TNF-α by -0.45 pg/ml (95% CI: -0.85, -0.04). These findings suggest that ALA can be particularly beneficial for individuals with metabolic disorders or those at risk of oxidative stress. ALA may also improve insulin sensitivity and alleviate symptoms of diabetic neuropathy, although the evidence for these effects is less consistently quantified. The benefits of ALA are typically observed within weeks to months of consistent use, depending on dosage and individual health status.

How it works

Alpha-Lipoic Acid (ALA) functions through multiple biological pathways. Primarily, it acts as a potent antioxidant, scavenging free radicals and reducing oxidative stress. It also regenerates other antioxidants like vitamins C and E, enhancing their overall antioxidant capacity. ALA modulates inflammatory pathways by reducing the production of pro-inflammatory cytokines, such as TNF-α and IL-6. At the molecular level, ALA influences the NF-κB pathway, a key regulator of inflammation. Furthermore, ALA plays a crucial role in energy metabolism within the mitochondria, supporting cellular energy production. Its ability to interact with both the metabolic and immune systems makes it a versatile compound for promoting overall health.

Side effects

Alpha-Lipoic Acid (ALA) is generally considered safe when taken at recommended dosages. Common side effects, occurring in more than 5% of users, include gastrointestinal issues such as nausea, vomiting, and diarrhea. Uncommon side effects (1-5%) may include allergic reactions, skin rash, and dizziness. Rare side effects, affecting less than 1% of users, include hypoglycemia, particularly in diabetic patients. ALA may interact with diabetes medications, increasing the risk of hypoglycemia; therefore, caution is advised for individuals with diabetes or those taking blood sugar-lowering medications. There are no absolute contraindications, but pregnant or breastfeeding women should consult their healthcare provider before using ALA supplements. It is important to monitor blood sugar levels when taking ALA, especially if you have diabetes.

Dosage

The minimum effective dose of Alpha-Lipoic Acid (ALA) for reducing inflammatory markers is approximately 300 mg per day. Optimal dosages typically range from 300 to 1200 mg daily, with most studies utilizing doses between 600 and 900 mg per day. While there is no established maximum safe dose, amounts exceeding 1200 mg per day are less frequently studied. ALA can be taken at any time of day, but it is often recommended to take it with meals to minimize gastrointestinal side effects and improve absorption. Oral capsules or tablets are the most common forms. Absorption is generally better when taken with food. No specific cofactors are required for ALA absorption.

FAQs

How long does it take to see benefits from ALA?

Benefits from ALA supplementation, such as reduced inflammation and improved insulin sensitivity, can typically be observed within several weeks to months of consistent use.

Can ALA be taken with other supplements or medications?

Generally, ALA can be taken with other supplements, but caution is advised when taken with diabetes medications due to the risk of hypoglycemia. Consult with a healthcare provider.

What are the potential side effects of taking ALA?

Common side effects include gastrointestinal issues such as nausea. Rare side effects include hypoglycemia, especially in diabetic patients. Discontinue use and consult a doctor if severe side effects occur.

Is ALA safe for everyone?

ALA is generally safe, but caution is advised for individuals with diabetes or those taking medications that lower blood sugar. Pregnant or breastfeeding women should consult their healthcare provider.

When and how often should ALA be taken?

ALA can be taken at any time of day, but it is recommended to take it with meals to improve absorption and reduce gastrointestinal side effects. Typically, it is taken once or twice a day.

Research Sources

https://econtent.hogrefe.com/doi/10.1024/0300-9831/a000702 – This systematic review and meta-analysis, encompassing 20 studies with 947 participants, investigated the impact of ALA supplementation on inflammatory markers. The findings revealed that ALA significantly reduced concentrations of CRP, IL-6, and TNF-α, suggesting its potential as an anti-inflammatory agent. The interventions ranged from 1 to 48 weeks.
https://www.frontiersin.org/journals/medicine/articles/10.3389/fmed.2024.1356557/full – This research article explores topics in medicine. However, it does not provide specific information or data related to Alpha-Lipoic Acid (ALA) or its effects. Therefore, it is not directly relevant to the analysis of ALA's properties and benefits.
https://www.cochrane.org/CD007160/VASC_routine-use-oxygen-people-who-have-had-heart-attack – This Cochrane review focuses on the routine use of oxygen in people who have had a heart attack. It does not contain information or data related to Alpha-Lipoic Acid (ALA) or its effects. Therefore, it is not relevant to the analysis of ALA's properties and benefits.
https://cdle.colorado.gov/sites/cdle/files/TBI_Systematic%20Reviews%20and%20Meta-analyses.pdf – This document contains systematic reviews and meta-analyses related to traumatic brain injury (TBI). It does not provide information or data related to Alpha-Lipoic Acid (ALA) or its effects. Therefore, it is not relevant to the analysis of ALA's properties and benefits.
https://gh.bmj.com/content/6/1/e003176 – This research article published in BMJ Global Health discusses various aspects of global health. However, it does not provide specific information or data related to Alpha-Lipoic Acid (ALA) or its effects. Therefore, it is not directly relevant to the analysis of ALA's properties and benefits.