Nootropic profile
Alpha Lipoic Acid
Alpha Lipoic Acid (ALA) is a unique fat- and water-soluble antioxidant that crosses the blood-brain barrier to protect neurons from oxidative damage. It supports brain energy metabolism, regenerates other antioxidants, and shows promise for age-related cognitive decline and neuropathy.
Best for
Educational only: this is not medical advice. Always check with a qualified healthcare professional before starting any supplement.
What is Alpha Lipoic Acid?
Alpha Lipoic Acid (ALA), also known as thioctic acid, is a naturally occurring organosulfur compound that functions as a cofactor in mitochondrial energy metabolism.
What it does for you
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How to take it
- Typical dose: 300–600 mg per day
- For cognitive support: 300 mg daily
- For neuropathy: 600 mg daily (the dose used in most clinical trials)
- R-ALA vs racemic ALA: R-Alpha Lipoic Acid is the naturally occurring form and is more bioavailable. If using R-ALA, halve the dose (150–300 mg).
- Best taken: On an empty stomach for optimal absorption, 30 minutes before meals
Watch out for
- Side effects: Generally well-tolerated. Possible nausea, stomach upset, or skin rash. A garlic-like body odour can occur at higher doses.
- Blood sugar: Can significantly lower blood glucose - diabetics should monitor levels carefully and may need to adjust medication.
- Thyroid: May reduce conversion of T4 to T3 thyroid hormone. Those with hypothyroidism should use with caution.
- Drug interactions: May interact with diabetes medications, chemotherapy drugs, and thyroid medications.
- Pregnancy: Insufficient data for supplemental doses - consult a healthcare provider.
The science, if you're curious.
- ALA is an essential cofactor for pyruvate dehydrogenase and alpha-ketoglutarate dehydrogenase - key enzymes in the Krebs cycle that produce ATP energy in...
- Scavenges reactive oxygen species (ROS) and reactive nitrogen species (RNS) in both aqueous and lipid environments, providing comprehensive cellular protection.
- Regenerates reduced forms of glutathione, vitamin C, vitamin E, and CoQ10 - effectively amplifying the entire antioxidant network.
- Binds and removes heavy metals (iron, copper, mercury, lead) that catalyse free radical generation and contribute to neurodegeneration.
Where to find it
- Endogenous production: The body synthesises small amounts of ALA in the mitochondria
- Food sources: Red meat (especially organ meats), spinach, broccoli, tomatoes, peas, and brewer's yeast - though in very small amounts
- Supplements: Available as racemic ALA (R+S forms) or pure R-ALA. Capsules, tablets, and powder forms. R-ALA is more potent but less stable and more expensive.
Frequently asked
Alpha Lipoic Acid (ALA) is a unique fat- and water-soluble antioxidant that crosses the blood-brain barrier to protect neurons from oxidative damage. It supports brain energy metabolism, regenerates other antioxidants, and shows promise for age-related cognitive decline and neuropathy.
The main benefits people report from Alpha Lipoic Acid are: Cognitive Enhancement, Energy, Focus, Longevity, Memory, Mood.
Typical dose: 300–600 mg per dayFor cognitive support: 300 mg dailyFor neuropathy: 600 mg daily (the dose used in most clinical trials)R-ALA vs racemic ALA: R-Alpha Lipoic Acid is the naturally occurring form and is more bioavailable. If using R-ALA, halve the dose (150–300 mg).Best taken: On an emp...
Side effects: Generally well-tolerated. Possible nausea, stomach upset, or skin rash. A garlic-like body odour can occur at higher doses.Blood sugar: Can significantly lower blood glucose - diabetics should monitor levels carefully and may need to adjust medication.Thyroid: May reduce conversion of...
ALA is an essential cofactor for pyruvate dehydrogenase and alpha-ketoglutarate dehydrogenase - key enzymes in the Krebs cycle that produce ATP energy in...Scavenges reactive oxygen species (ROS) and reactive nitrogen species (RNS) in both aqueous and lipid environments, providing comprehensive cell...
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