ALA is a sulfurous fatty acid that would be classified as a vitamin except for the fact that it can be readily synthesized within the human body. ALA can also be obtained in our diets from both animal and plant sources. It is found in small amounts in foods such as spinach, broccoli, peas, Brussels sprouts, rice bran, red meat, organ meats (e.g., liver, kidney and heart), and yeast (particularly Brewer’s yeast). Although healthy individuals are able to synthesize enough ALA to meet their needs for enzyme cofactors, the supply is generally used up in carrying out metabolic functions with very little left for antioxidant function.2 Therefore, supplementing with antioxidants provides a tremendous benefit.
3 While other well-known antioxidants work only in water (such as vitamin C-protecting the cell fluid) or work only in fatty tissues (such as vitamin E-protecting cell membranes), ALA is the only antioxidant that is both fat and water soluble. ALA can access all parts of the cell, giving it tremendous ability to trap free radicals.
4 Normally, once an antioxidant removes free radicals, they become depleted. Evidence suggests that ALA is able to recycle antioxidants (such as vitamin C and glutathione), regenerating and reactivating them after they have been depleted. Therefore, ALA plays an important role in the synergism of antioxidants within the body. Unlike other antioxidants which are antioxidant only in their reduced form, both the oxidized and reduced forms of lipoic acid are antioxidant. ALA contains an asymmetric carbon, resulting in two possible optical isomers (R-ALA and S-ALA) called enantiomers or “mirror images.” They are chemically identical, yet certain common elements are in different positions. Like your right and left hands, they look the same but cannot be superimposed upon one another. Only the R–isomer is created by the body6 Therefore, supplements containing R-ALA can be considered more bioavailable. Many commercially available ALA products do not list the form of ALA. These products are likely to have inferior benefits because of lower bioavailable ingredients compared to R-ALA by Ultimate Nutrition ALA has also been found to affect carbohydrate metabolism through its involvement in various metabolic mechanisms. Experiments with ALA have found increased expression and translocation of the glucose transporter proteins (GLUT 4), resulting in significantly increased muscle glucose uptake.8 Based on the literature, ALA speeds the removal of glucose from the blood stream at least partly by enhancing insulin function. Supplementing with ALA appears to be very beneficial if used in conjunction with the proper nutrients. By increasing ALA levels in the body, you support insulin activity that helps shuttle nutrients in the body. In fact, results from one study indicated that co-ingestion of ALA with creatine plus carbohydrates enhanced the total creatine content in muscle compared to creatine plus carbohydrates and creatine alone. ALA is produced endogenously and is consumed in our diets; however, evidence suggests that supplemental ALA provides many associated benefits if timed correctly and used in conjunction with the proper nutrients. ALA is a unique and versatile antioxidant that increases nutrient delivery, deactivates an unusually wide array of cell-damaging free radicals, regenerates endogenous antioxidants, optimizes insulin activity, and supports activity recovery. For these reasons, supplementing with ALA appears to be a very beneficial nutrient if you are an active individual participating in recreational fitness or resistance exercise.
FAQs
Q: How much R-ALA should I take a day? A: Research has shown that supplementing with R-ALA in moderate consumption is relatively safe. Side effects are generally rare, and few have been reported. Rare cases may include headache, tingling or a “pins and needles” sensation, skin rash, or muscle cramps. Very high doses have been known to cause nausea, upsets stomach, vomiting, and excess doses can lead to low blood sugar levels.
Q: Can I use R-ALA if I’m taking prescription drugs? <strong style="\\"margin:" 0px;="" padding:="" border:="" vertical-align:="" baseline;\\"="">A: R-ALA shouldn’t interfere with your prescription drugs, but it’s always a good idea to consult with your doctor or health care provider before starting any supplement if you are taking any medications or prescription drugs.