Alpha-lipoic acid (ALA) is a supplement that has an effect similar to vitamins, but unlike them, our body is able to produce it itself. Alpha-lipoic acid has a wide range of uses: it heals diabetes, atherosclerosis, liver diseases, and slows down the aging process. It is also used by athletes because it facilitates weight loss, supports the work of the heart and improves exercise capacity. Check how to dose alpha-lipoic acid and what side effects its supplementation may have.
Contents:
- Alpha-lipoic acid (ALA): action
- Alpha-lipoic acid (ALA): dosage
- Alpha-lipoic acid (ALA): side effects
- Alpha-lipoic acid (ALA) and slimming
- Preparations with alpha-lipoic acid (ALA)
- Price of the preparation with alpha-lipoic acid (ALA)
- Alpha-lipoic acid (ALA) in sports
- Alpha lipoic acid (ALA): occurrence
Alpha-lipoic acid (ALA)is a supplement with versatileeffectsand fewside effects . ALA acid has two important functions in our body - first of all, it is an excellent antioxidant (antioxidant), i.e. a substance that neutralizes water radicals throughout the body, both in the water and fat environment, as well as inside and outside the cells.
The second important role of alpha-lipoic acid is metabolism - converting food into energy. The amount of alpha-lipoic acid produced by our body and consumed with food is sufficient for metabolic processes to take place, however, supplementation is needed to release the antioxidant effect of alpha-lipoic acid.
Initially, it was thought that alpha-lipoic acid is a vitamin and must be supplied to the human body along with food. However, studies have shown that animals and plants, and - in smaller amounts - humans, have the ability to produce this substance.
ALA also affects many other processes in the body, such as liver regeneration or muscle glycogen production, which is why it is used in sports.
Alpha-lipoic acid (ALA): action and application
Alpha-lipoic acid is widely used in medicine and sports. Hereits most important he alth properties.
- Alpha-lipoic acid speeds up metabolism
Alpha-lipoic acid primarily affects the metabolism. It causes an increase in energy expenditure while lowering the appetite. What's more, it lowers blood glucose levels and reduces the severity of the glycation (aging) process of proteins, preventing complications in diabetes.
- Alpha Lipoic Acid Treats Diabetes
A particularly positive effect is observed in the treatment of diabetic neuropathy with alpha-lipoic acid supplementation. Patients with this ailment are accompanied by pain and a feeling of numbness, and alpha-lipoic acid, thanks to its antioxidant effect, reduces the lack of blood supply to the nerves and damage to the nerve membranes, helping to reduce troublesome symptoms. The substance also increases the tissue sensitivity to insulin, thus directly eliminating the cause of the disease.
- Alpha-lipoic acid slows down the aging process
Alpha-lipoic acid is concentrated in the muscles and organs, where it converts carbohydrates into energy, but if you can supplement it in enough amount to obtain an excess of it, it also has antioxidant properties - it works throughout the body and strengthens the effects of taking other antioxidants: vitamin C and vitamin E. The antioxidant effect of alpha lipoic acid also slows down the aging process of the body.
- Alpha-lipoic acid regenerates the liver
The liver is an organ with the ability to regenerate, but the constant action of toxic substances on it can cause permanent damage not only to the liver, but all related processes in the body. Alpha-lipoic acid protects the liver by increasing the level of L-cysteine. L-cysteine not only builds keratin and glutathione - an antioxidant essential for the he alth of the body - but also improves our immunity and has detoxifying properties for the liver.
- Alpha-lipoic acid protects against atherosclerosis
Alpha lipoic acid has been shown to act as a protection for the unicellular epithelium that lines blood vessels. The substance lowers blood pressure and relaxes blood vessels, making it a great aid in the treatment of atherosclerosis. It is also used prophylactically as protection against cardiovascular diseases.
- Other uses of Alpha Lipoic Acid
Alpha-lipoic acid is used in the treatment of poisoning with fungi and heavy metals due to its chelation ability,that is, removing toxins from the body. This chemical compound is also used in disorders of the peripheral circulation of the limbs, degenerative joint diseases and chronic inflammation. Alpha lipoic acid has even found application in the treatment of depression and Alzheimer's disease. It is also often chosen by athletes.
This will be useful to youAlpha-lipoic acid (ALA): dosage
The dosage of alpha-lipoic acid depends on the purpose for which we take it. In the case of diabetes, specific doses are determined by the doctor, most often they are 300 mg a day, and the same for taking alpha-lipoic acid prophylactically.
Sportsmen take it in larger amounts - from 600 mg to even 1200 mg a day, in several portions.
Alpha-lipoic acid should be taken together with creatine because it facilitates its absorption and intensifies anabolic processes.
Check other supplements:
- Glutamine: action and effectiveness of glutamine supplements
- Beta alanine - action, dosage and effects of using the supplement
- Creatine - dosage, effects and side effects
Alpha-lipoic acid (ALA): side effects
Alpha-lipoic acid is a safe measure, but if taken in too large amounts, it can cause side effects, especially gastrointestinal: diarrhea, abdominal pain and skin allergies.
Due to the insufficient amount of research on the effects of alpha-lipoic acid on pregnant women and breastfeeding mothers, they are advised not to take this supplement.
Alpha-lipoic acid (ALA) and slimming
Alpha-lipoic acid also serves as a support for slimming treatments. All thanks to the fact that it enhances the metabolism of lipids and carbohydrates and normalizes blood sugar levels, transforming glucose into neutral glycogen accumulating in the liver.
What's more, thanks to alpha-lipoic acid, the rate of fat and glucose metabolism increases, which reduces body fat. Taking this compound also helps to reduce the feeling of appetite.
Worth knowingWhich preparations with alpha-lipoic acid should you choose?
When choosing a preparation containing alpha-lipoic acid, pay particular attention to the fact that the packaging is marked with "R". Lipoic acid occurs in the "R" and "S" forms, but the former is much more active, contains pure R-lipoic acid and has two times more beneficial effects than preparations made up of half of "R" and "S" -lipoic acids .
Price of the preparation with alpha-lipoic acid
Prices of ALA preparations range fromabout 40 to even 300 PLN. But before we decide on a more expensive product, let's analyze the composition. The daily recommended prophylactic dose of alpha lipoic acid is 300 mg per day. Most of the supplements, even those from the higher price range (over PLN 100), contain approx. 100 mg of ALA per capsule. This means you have to take them more often, so they end sooner.
It is optimal to choose a preparation that contains 250-300 mg of ALA per capsule.
Alpha-lipoic acid (ALA) in sports
Alpha-lipoic acid is willingly used by bodybuilders and fitness practitioners. Why? This compound increases the amount of glycogen in muscles and liver. Glycogen is polysaccharide, our spare energy, which we burn during training. It uses calories to build energy, not to create body fat. It is he who improves the work of the brain, red blood cells and kidney cells. If we do not store it in the right amount in the body, we will feel tired faster during intense physical activity. Thus, alpha-lipoic acidincreases resistance to physical effort .
In bodybuilding and in exercising people who want to improve their muscles not in sports, but recreationally, a very important role is played by carbohydrates, consumed by them in larger amounts in order to help achieve the appropriate sports effects. Consuming large amounts of proteins activates insulin, but over time the athlete gradually becomes resistant to its effects. Alpha-lipoic acid againsensitizes the body to insulin .
Moreover, bodybuilders appreciate the insulin-like effect of ALA, whichfacilitates the penetration of creatine and amino acids into muscle cells . Thanks to this, the process of building muscle mass is faster. Alpha lipoic acid also helps with the absorption of nutrients. Bodybuilders use alpha-lipoic acid as a cover during the so-called cycles with AAS, i.e. with the use of anabolic steroids.
ALA also strengthens the circulatory system and the work of the athlete's heart, improving his psycho-physical condition.
This will be useful to youEffects of using alpha-lipoic acid in athletes
- sensitizes muscles to insulin;
- supports the reduction of adipose tissue;
- improves the energy changes taking place in the body;
- intensifies the effects of creatine;
- supports the work of the heart;
- protects against free radicals.
Alpha lipoic acid (ALA): occurrence
Alpha-lipoic acid can not only be supplemented with special means, but also taken with food. Its most valuable source is certain vegetables, such asspinach and broccoli, as well as beef.
| Food type | Weight [mg / g] | Alpha lipoic acid content [ng / g] |
| spinach | 3.15 | 92.51 |
| beef kidneys | 2.64 | 50.57 |
| beef heart | 1.51 | 41.42 |
| broccoli | 0.94 | 41.01 |
| potatoes | 0.56 | 48.61 |
| green peas | 0.39 | 17.13 |
| Brussels sprouts | 0.39 | 18.39 |
| beef spleen | 0.36 | 5.69 |
| beef cerebellum | 0.27 | 4.85 |
| rice bran | 0.16 | 4.44 |
Source: I. Wolinsky, J. Driskell, Nutritional Ergogenic Aids, Boca Raton 2004