Alpha-Lipoic Acid
- Effective dose
- 600–1800 mg
- Evidence
- 3/5· Moderate
Last updated June 1, 2026
What it is
Alpha-lipoic acid (ALA) is a sulfur-containing compound that acts as a cofactor for mitochondrial energy-producing enzymes and as an antioxidant that can regenerate other antioxidants such as vitamin C and glutathione. It is both water- and fat-soluble, allowing it to act throughout the cell.
Benefits
Oral ALA at 600 mg/day for several weeks has modestly improved symptoms of diabetic peripheral neuropathy in trials, though whether oral dosing reaches a clinically meaningful threshold is debated; the strongest neuropathy evidence is for intravenous 600 mg/day. Oral doses of 600-1800 mg have been studied, with 600 mg offering the best risk-to-benefit balance.
When to take it
Often taken on an empty stomach (30-60 minutes before a meal), as food may reduce absorption; daily doses above 600 mg are usually split.
Side effects
Generally well tolerated; the most common effects are nausea or stomach upset, and rash. High doses may modestly lower blood sugar, so people on diabetes medication should monitor for hypoglycemia.
Sources
Products containing Alpha-Lipoic Acid
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