Two 2018 reviews of scientific studies found that ALA supplementation reduced inflammatory markers. Because ALA acts as an antioxidant, there’s been particular interest in its role in reducing inflammation. Oxidative stress and inflammation are closely intertwined, each one with the capacity to trigger the other. ĪLA supplements may reduce markers of inflammation This is what the data say about the potential benefits-or lack thereof-of ALA supplements. Research on ALA focuses on the effects of supplementation ranging from 600-1,000 mg per day on various health outcomes. The purpose of ALA supplements is to provide the body with a therapeutic dose of the antioxidant, which is otherwise not possible to obtain through food or what the body produces naturally. Why might ALA supplements be recommended? For this reason, ALA is often consumed in supplement form. However, the overall contribution of ALA from foods is low, especially compared to the doses needed for a therapeutic effect. Vegetables like spinach, broccoli, tomato, and Brussels sprouts as well as red meat and organ meats (liver and kidney) contain ALA. So ALA can move throughout the body with less restriction to exert its benefits. The uniqueness of ALA is that it’s both water and fat-soluble, whereas other antioxidants are either one or the other.
When there’s an imbalance between free radicals and the body’s antioxidant defenses, oxidative stress occurs. In addition, ALA is involved in both glucose (sugar) and lipid (fat) metabolism and acts as an antioxidant, scavenging free radicals-unstable molecules-in the body. It’s produced by cells’ mitochondria, where it also plays an essential role in converting nutrients into energy. Here’s what you need to know about ALA supplements.ĪLA is a short-chain fatty acid found in some foods and naturally in the body. Though it may not be as prominently known as other antioxidants, research has linked ALA supplementation with improved cholesterol measures, blood sugar control, inflammation, and possibly weight status. But there are numerous others found in plants or produced within the body that contribute to health, including alpha-lipoic acid (ALA). Vitamin C and vitamin E tend to get the most attention as antioxidants.