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Alpha-Lipoic Acid is also available in capsules
What Is Alpha-Lipoic Acid?
Alpha Lipoic Acid (ALA) is a naturally occurring fatty acid. Common food sources of ALA include spinach, kidney, liver, tomatoes, and broccoli . Supplementation is still advisable however because the levels of ALA found in food are generally not high enough to bestow benefits comparable to supplementation. ALA is unique compared to many other cellular health supplements because it is both fat soluble and water soluble, so it is easily absorbed and transported to organs and systems throughout the body .
Alpha Lipoic Acid Benefits
ALA can increase general antioxidative effects throughout the body. One study found that the level of glutathione in blood was significantly higher after supplementing with ALA . Glutathione is an important cellular health supplement that protects against free radicals, peroxides, and heavy metals. ALA can also improve the functioning of endotheliums by decreasing oxygen-derived free radicals . Endotheliums are an important part in many aspects of vascular biology, such as the transportation of white blood cells into and out of the bloodstream, blood clotting, and inflammation. Additionally, ALA can decrease lipid peroxidation . When free radicals take electrons from the lipids in cell membranes and thus cause damage, that is called lipid peroxidation. This combination of antioxidative effects helps to promote longevity .
One study found that when pairing creatine with alpha-lipoic acid, creatine concentrations in muscles were higher . Creatine has been a staple supplement within the bodybuilding community for years because of its ability to increase growth hormone and improve strength gains, muscle energy, and body mass [7,8]
This supplement can mimic a caloric surplus and suppress appetite. This effect is thought to be achieved by inhibiting 5' AMP-activated protein kinase (AMPK) in the hypothalamus . AMPK is like a metabolic master switch that can sense energy levels by detecting changes in the AMP-to-ATP ratio that take place during exercise and rest. When this ability to detect changes in energy levels is weakened, less food is consumed. One study found that body composition was improved when supplementing with ALA .
Alpha Lipoic Acid Side Effects
Reported side effects include rash and tingling sensation.
Alpha Lipoic Acid Dosage
The recommended dosage is 300mg once or twice daily.
CAS Number: 1077-28-7
Synonyms: (RS)-5-(1,2-dithiolan-3-yl)pentanoic acid; α-Lipoic acid; Thioctic acid; 6,8-Dithiooctanoic acid
ALA and ALCAR Stack
Combining ALA and ALCAR provides stronger cellular health benefits. This combination is great for preworkout and longevity purposes.*
Take this stack in a 2:1 ratio for best results. The most common dosage is 500mg of ALCAR and 250mg of ALA.
Additional ResourcesAlpha-Lipoic Acid Wikipedia Entry
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