Alpha-lipoic acid (ALA) is an essential nutrient and an antioxidant that plays a role in energy metabolism in the body. ALA is naturally produced by the body and can also be found in certain foods, such as red and organ meats, as well as broccoli, spinach, and Brussels sprouts.
ALA is found in every cell of the body, attacking “free radicals” and helping to turn glucose into energy.
ALA benefits
Research suggests that ALA could potentially benefit your heart health and aid in weight loss efforts when incorporated into an overall healthy lifestyle. It has multiple benefits, from reducing inflammation to supporting healthy weight management goals. For example, one study found that supplementing with ALA and other antioxidants lowered LDL cholesterol levels significantly more than placebo treatment in individuals at risk for heart disease.
Weight management
There is also evidence suggesting that ALA can help with weight loss. A recent study found that supplementing with ALA over 2 months reduced body weight, waist circumference, and total body fat percent in overweight individuals.
Another study also noted an increase in basal metabolic rate (BMR), which is believed to contribute to weight loss by helping the body burn more calories even when resting. Additionally, a review of various studies concluded that using ALA as a part of an overall weight loss plan may enhance its effectiveness and promote greater success due to its ability to reduce inflammation and improve insulin sensitivity and glucose metabolism.
Supports healthy inflammatory response
One of the primary benefits of ALA is its ability to reduce inflammation.
Inflammation is believed to be at the root of many different diseases and conditions and can cause pain, swelling, and discomfort.
By reducing inflammation throughout the body, ALA can help improve overall health and well-being.
Protective benefits
Furthermore, ALA has been studied for its potential benefits to human health, including its ability to protect against oxidative damage from free radicals, improve glucose utilization and blood sugar levels, and support healthy body mass index and inflammatory response, which as mentioned above, could result in weight loss over time when combined with a healthy diet and exercise plan.
ALA also serves to protect against nerve dysfunction and age-related cognitive decline.
Furthermore, ALA helps to recycle other antioxidants like vitamins C and E back into their active forms so that they can be used again.
Healthy aging for men and women
ALA is a powerful antioxidant with many unique benefits for both men and women. For men, one of the most significant ALA benefits is its ability to reduce oxidative stress and inflammation. It can also help reduce age-related diseases and promote healthy aging by reducing the signs of wrinkles and fine lines, helping improve skin elasticity, and slowing down cell damage. ALA can also protect the liver from toxins, aid muscle recovery after exercise, boost energy levels by reducing fatigue, support cardiovascular health by lowering cholesterol and triglyceride levels, and even help improve vision.
Women also stand to gain several unique health benefits from taking ALA. It may help reduce free radicals that cause skin damage, slow down collagen breakdown that causes wrinkles and sagging skin, improve skin hydration to prevent dryness or itching, boost metabolism to aid weight loss efforts, reduce night sweats associated with menopause, increase energy levels similarly to how it benefits men (by reducing fatigue), supports the healthy liver function to reduce toxin buildup in the body, and similarly lower cholesterol levels as with men.
Considerations
ALA is mostly safe for adults when taken appropriately as instructed on the supplement’s label or prescribed by a healthcare professional. Some side effects, such as an upset stomach or nausea if taken on an empty stomach, could occur. There is also evidence that ALA may interact with certain medications, so those currently taking any medication should consult their provider before starting any supplements. Additionally, high doses of ALA may cause hypoglycemia (low blood sugar) or interfere with blood sugar control for those with diabetes.
As always, when considering any supplement or new addition to your diet routine, you should always speak to your healthcare provider about any potential risks or drug interactions that might be present, given your unique medical history and lifestyle factors.
Is ALA for you?
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