Alpha-Lipoic Acid
Also known as: ALA, thioctic acid, α-lipoic acid, α-LA, lipoic acid
Effective Dosage
300–600 mg daily based on study doses
What the Science Says
Alpha-lipoic acid (ALA) is a naturally occurring antioxidant found in mitochondria that helps neutralize harmful free radicals throughout the body. Clinical trials show it can reduce oxidative stress markers, lower inflammation, and improve nerve function in people with diabetic neuropathy and kidney complications — typically at doses of 300–600 mg per day over 3 months. It also shows promise as an add-on therapy for heart disease in diabetics, potentially reducing cardiac inflammation and improving heart function.
What It Doesn't Do
Won't treat fatty liver disease — a meta-analysis of 7 trials found no meaningful improvement in liver enzymes, blood sugar, or body weight in NAFLD patients. Not a proven anti-aging or longevity treatment — IV drip clinics marketing it for this have no solid evidence. Not a standalone weight-loss supplement. Won't replace standard diabetes medications.
Evidence-Based Benefits
Alpha-lipoic acid is an antioxidant that has been shown to improve insulin sensitivity and may help in the management of diabetic neuropathy. It also plays a role in energy metabolism and may reduce oxidative stress in the body.
Strong EvidenceEffective at: 300-600 mg daily
Source: auto-research
Absorption & Bioavailability
Moderate — oral absorption is well-established but variable; intravenous administration achieves higher plasma concentrations, though clinical superiority over oral dosing in most conditions is unproven.
Red Flags to Watch For
- IV 'longevity drip' clinics charge premium prices for ALA infusions with no rigorous evidence of anti-aging benefit in healthy people
- Meta-analysis found zero benefit for NAFLD despite widespread marketing of ALA for liver health
- Most positive studies are small, short-term, or conducted in specific disease populations — results may not apply to healthy adults
- Often combined with other compounds (e.g., pregabalin, vitamin C, ipidacrine) making it hard to isolate ALA's individual contribution
- Case series evidence (e.g., for pregnancy complications) is extremely low quality — do not use in pregnancy without physician guidance
Research Sources
- PubMed
- NIH DSLD
This information is for educational purposes only and is not medical advice. Always consult a healthcare professional before starting any supplement regimen. Last updated: 2026-04-06