Metabolic Health

Alpha-Lipoic Acid (ALA): Benefits, Dosage & What the Science Says

Endogenous antioxidant soluble in both water and fat; studied for peripheral neuropathy support, insulin sensitization, and mitochondrial cofactor activity.

Last reviewed: Moderate evidence R/S-α-Lipoic acid
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Decision snapshot

What matters before you buy

Evidence
Moderate
Studied dose
300–600 mg/day; R-ALA form more bioavailable than racemic R/S mix; take away from food for best absorption.
Quality marker
Look for a clearly disclosed form, useful dose and independent testing.
Safety check
May lower blood sugar - monitor if on diabetes medications; avoid high doses in thiamine deficiency; GI upset possible on empty stomach.

What Is Alpha-Lipoic Acid (ALA)?

Universal antioxidant and insulin sensitizer

Evidence-Based Benefits

  • Peripheral neuropathy symptom support
  • Insulin sensitivity and glucose uptake
  • Dual-phase (water + fat) antioxidant activity

Recommended Dosage

300–600 mg/day; R-ALA form more bioavailable than racemic R/S mix; take away from food for best absorption.

Safety, Side Effects & Interactions

May lower blood sugar - monitor if on diabetes medications; avoid high doses in thiamine deficiency; GI upset possible on empty stomach.

Works Well With

Research suggests Alpha-Lipoic Acid (ALA) may complement:

References

  1. Alpha-lipoic acid neuropathy and insulin sensitization review - PMID:0002015

Last reviewed: April 20, 2026. For informational purposes only. See full disclaimer. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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