Alpha-Lipoic Acid: Weight Management, Other Benefits and Side Effects
Alpha-Lipoic Acid: Weight Management, Other Benefits and Side Effects
Overview
Alpha-lipoic acid has gained a lot of attention in recent years.
It’s an organic compound that acts as a powerful antioxidant in the body.
Our body produces alpha-lipoic acid naturally, but it’s also found in a variety of foods and as a dietary supplement.
Research suggests that it may play a role in weight management, diabetes and other health conditions.
This article reviews alpha-lipoic acid, its benefits, side effects and recommended dosage.
What is alpha-lipoic acid?
Alpha-lipoic acid is an organic compound found in all human cells. It’s made inside the mitochondrion - also known as the powerhouse of cells - where it helps enzymes convert nutrients into energy (1).
What’s more, it has powerful antioxidant properties.
Alpha-lipoic acid is both water- and fat soluble, which allows it to work in every cell or tissue in the body. Meanwhile, most other antioxidants are either water or fat soluble (2). For instance, vitamin C is only water-soluble, while vitamin E is only fat-soluble.
The antioxidant properties of alpha-lipoic acid have been linked to several benefits, including lower blood sugar levels, anti-inflammatory properties, slowed skin aging and improved nerve function.
Humans only produce alpha-lipoic acid in small amounts. That’s why many turn to certain foods or supplements to optimize their intake.
Animal products like red meat and organ meats are great sources of alpha-lipoic acid, but plant foods like broccoli, tomatoes, spinach and Brussels sprouts also contain it.
That said, supplements can pack up to 1,000 times more alpha-lipoic acid than food sources (3).
Alpha-lipoic acid and weight management
Research has shown that alpha-lipoic acid may affect weight management in several ways.
Animal studies indicate that it can reduce the activity of the enzyme AMP-activated protein kinase (AMPK), which is located in your brain’s hypothalamus (4,5). When AMPK is more active, it may increase feelings of hunger. On the other hand, suppressing AMPK activity may increase the number of calories your body burns at rest. Thus, animals who took alpha-lipoic acid only slightly impacts weight management (6,7).
However, research on humans shows alpha lipoic acid has minimal impact on weight management. An analysis of 12 studies discovered that people who took an alpha-lipoic acid supplement lost an average of 1.52 pounds (0.69 kg) more than those taking a placebo over an average of 14 weeks (8).
In the same analysis, alpha-lipoic acid did not significantly affect waist circumference.
Another analysis of 12 studies found that people who took alpha-lipoic acid lost an average of 2.8 pounds (1.27 kg) more than those taking a placebo over an average of 23 weeks (9).
In short, it seems that alpha-lipoic acid has just a slight effect on weight loss in humans.
Alpha-lipoic acid and diabetes
Diabetes affects more than 400 million adults worldwide (10).
A key feature of uncontrolled diabetes is high blood sugar levels. If left untreated, this can cause health problems, such as vision loss, heart disease, and kidney failure.
Alpha-lipoic acid has become popular as a potential aid for diabetes, as it’s been shown to lower blood sugar levels in both animals and humans. In animal studies, it has lowered blood sugar levels by up to 64% (11,12).
Other studies in adults with metabolic syndrome have shown that it may reduce insulin resistance and lower fasting blood glucose and HbA1c levels. Scientists believe that alpha-lipoic acid helps lower blood sugar by promoting processes that can remove fat that has accumulated in muscle cells, which otherwise makes insulin less effective (13).
Moreover, alpha-lipoic acid may lower the risk of diabetes complications.
It’s proven to ease symptoms of nerve damage and lower the risk of diabetic retinopathy (eye damage) that can occur with uncontrolled diabetes (14,15,16).
It’s believed that this effect is due to the powerful antioxidant properties of alpha-lipoic acid (17).
Though alpha-lipoic acid has been shown to aid blood sugar control, it’s not considered a complete treatment for diabetes. If you have diabetes and want to try alpha-lipoic acid, it’s best to first talk with your doctor, as it may interact negatively with your medications.
Other Health Benefits
Alpha-lipoic acid has been linked to a variety of other health benefits.
May Reduce Skin Aging
Research has shown that alpha-lipoic acid may help fight signs of skin aging.
In one human study, scientists found that applying a cream containing alpha-lipoic acid to the skin reduced fine lines, wrinkles and skin roughness with no side effects (18).
When alpha-lipoic acid is applied to the skin, it incorporates itself into the skin’s inner layers and offers antioxidant protection against the sun’s harmful UV radiation (19,20).
Moreover, alpha-lipoic acid raises the levels of other antioxidants, such as glutathione, which help protect against skin damage and may reduce signs of aging (21,22).
May Slow Memory Loss
Memory loss is a common concern among older adults. It’s believed that damage from oxidative stress plays a critical role in memory loss (23).
Because alpha-lipoic acid is a powerful antioxidant, studies have examined its ability to slow the progression of disorders characterized by memory loss, such as Alzheimer’s disease.
Both human and lab studies suggest that alpha-lipoic acid slows the progression of Alzheimer’s disease by neutralizing free radicals and suppressing inflammation (24,25,26).
However, only a handful of studies have investigated alpha-lipoic acid and memory loss-related disorders. More research is needed before alpha-lipoic acid can be recommended for treatment.
Supports Healthy Nerve Function
Research has shown that alpha-lipoic acid supports healthy nerve function.
In fact, it’s been found to slow the progression of the carpal tunnel syndrome in its early stages. This condition is characterized by numbness or tingling in the hand caused by a pinched nerve (27).
Moreover, taking alpha-lipoic acid before and after surgery for carpal tunnel syndrome has been shown to improve recovery outcomes (28).
Studies have also discovered that alpha-lipoic acid may ease symptoms of neuropathy related to diabetes, which is nerve pain caused by uncontrolled diabetes (14,15).
Has Anti-Inflammatory Properties
Chronic inflammation is linked to several diseases, including cancer and diabetes. Alpha-lipoic acid has been shown to lower several markers of inflammation.
In an analysis of 11 studies, alpha-lipoic acid significantly lowered levels of the inflammatory marker C-reactive protein (CRP) in adults with high levels of CRP (29).
In test-tube studies, alpha-lipoic acid has reduced markers of inflammation, including NF-kB, ICAM-1, VCAM-1, MMP-2, MMP-9, and IL-6 (30,31,32,33).
May Lower Heart Disease Risk Factors
Research from a combination of lab, animal, and human studies has shown that the antioxidants properties of alpha-lipoic acid may lower several heart disease risk factors.
First, antioxidant properties allow alpha-lipoic acid to neutralize free radicals and reduce oxidative stress, which is linked to damage that can increase heart disease risk (35).
Second, it’s been shown to improve endothelial dysfunction - a condition in which blood vessels cannot dilate properly, which also raises the risks of heart attack and stroke (36, 37).
What’s more, a review of studies found that taking an alpha-lipoic acid supplementation lowered triglyceride and LDL (bad) cholesterol levels in adults with metabolic disease (13).
Side Effects
Alpha-lipoic acid is generally considered safe with little to no side effects.
In some cases, people may experience mild symptoms like nausea, rashes or itching. However research shows adults can set a dosage up to 2,400 mg without harmful side effects (38). No extra benefits will come out of higher doses, as there’s no evidence.
High doses of alpha-lipoic acid may place strain on liver and breast tissue (38,39).
To date, little research has been done in children and pregnant women. These populations should not take alpha lipoic acid unless advised to do so.
How To Take Alpha-Lipoic Acid
Alpha-lipoic acid is found naturally in several foods. Good sources include (3):
- Red meats
- Organ meats like liver, heart, kidney, etc.
- Broccoli
- Spinach
- Tomatoes
- Brussels sprouts
- Potatoes
- Green peas
- Rice bran
Alpha-lipoic supplements are best taken on an empty stomach, as certain foods can lower the acid’s bioavailability (40).
Though there is no set dosage, most evidence suggests that 300–600 mg is sufficient and safe. Alternatively, you can follow the instructions on the back of the bottle.
People with diabetic complications or cognitive disorders may require more alpha-lipoic acid. In such cases, it’s best to ask your healthcare practitioner how much is most effective.
The Bottom Line
Alpha-lipoic acid is an organic compound with antioxidant properties. It’s made in small amounts by your body but also found in foods and as a supplement.
It may benefit diabetes, skin aging, memory, heart health, and weight loss.
Dosages of 300–600 mg seem effective and safe without serious side effects.