What is alpha lipoic acid?

Alpha lipoic acid (ALA) is a naturally occurring compound found in small amounts in various foods. Your body also produces it in trace quantities. It acts as a coenzyme in several key metabolic processes. ALA plays a role in your mitochondria, where your cells produce energy from glucose. ALA is particularly remarkable among antioxidants because it dissolves in both water and fat. Most antioxidants are either fat-soluble, such as vitamin E, or water-soluble, such as vitamin C. ALA can therefore work in both environments throughout your body.

A powerful and versatile antioxidant

Alpha lipoic acid is often described as the “universal antioxidant” for good reason. It can neutralise a wide range of free radicals in your body. It also helps regenerate antioxidants such as vitamins C and E. ALA can also help regenerate glutathione, your body’s own master antioxidant. This recycling action helps support your body’s wider antioxidant network. ALA can also cross the blood-brain barrier. This allows its antioxidant activity to extend to your brain and nervous system.

ALA supports healthy blood sugar metabolism by helping glucose move into your muscle cells. It also supports normal insulin signalling pathways. This role makes ALA useful if you want to maintain steady energy levels. It can also complement healthy weight management as part of an active lifestyle.

Supporting nerve health and skin

ALA is well-researched for its role in supporting peripheral nerve health. Its antioxidant activity helps protect the myelin sheaths surrounding your nerve fibres. This supports clear and comfortable nerve signal transmission throughout your body.

ALA also supports healthy circulation, making it useful if you lead an active lifestyle. It can also help you maintain healthy nerve function as you age. For skin health, ALA provides antioxidant support against oxidative stress. This includes damage caused by UV exposure and environmental pollutants.

Supplementing with alpha lipoic acid

ALA is available in two main forms. Standard ALA contains a mixture of R and S isomers. R-ALA is considered more bioavailable and is often preferred in higher-quality supplements. However, it is generally more expensive. ALA is best taken on an empty stomach to maximise absorption. For broader antioxidant support, combine it with a varied diet rich in other antioxidant vitamins and minerals.