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Alpha-lipoic acid is considered a versatile antioxidant and is increasingly valued for its positive effects on the body. Whether supporting energy metabolism, protecting nerves or promoting insulin sensitivity, the sulfur-containing fatty acid offers a broad spectrum of health benefits. It is becoming increasingly popular, especially in the form of high-quality dietary supplements. We will tell you exactly what alpha-lipoic acid is, how it works, how to take it properly and why the bioactive R-form is so effective.
Definition: What is alpha lipoic acid?
Alpha-lipoic acid is a sulphurous fatty acid that occurs naturally in the body and plays an important role in many metabolic processes. It is also referred to as thioctic acid. In the event of illness or under certain physiological circumstances, the nutrient is not synthesised sufficiently by the body.
Alpha-lipoic acid acts as a powerful antioxidant that is active in both water- and fat-soluble environments. This allows it to neutralise free radicals in various areas of the body and to counteract oxidative stress in the cells. Particularly noteworthy is the fact that alpha-lipoic acid can regenerate the effect of other antioxidants such as vitamin C and vitamin E. This means that alpha-lipoic acid can restore these used antioxidants to their active form, enabling them to fight free radicals again. This ‘recycling’ effect enhances the antioxidant effect in the body.
Occurrence of alpha lipoic acid in foods
Alpha-lipoic acid occurs in small amounts in various foods, including:
- Offal: heart, liver and kidneys
- Vegetables: spinach, broccoli and tomatoes
- Yeast
Although alpha-lipoic acid can be obtained from food, there is no precise information about the alpha-lipoic acid content of food. In addition, the amounts are usually too small to achieve therapeutic effects. Therefore, many people resort to dietary supplements.
Alpha lipoic acid benefits: how the sulphur-containing fatty acid works
Alpha-lipoic acid has numerous positive effects on the body:
- Strong antioxidant: protects cells from oxidative stress and free radicals, and supports the regeneration of antioxidants that have already been used up.
- Support for energy metabolism: channels carbohydrates into the mitochondria for combustion.
- Liver metabolism: has a protective effect on liver cells. It is involved in the excretion of heavy metals and supports the body in detoxification.
- Nerve protection: can be used to support patients with neuropathic complaints such as sensory disorders.
- Blood sugar regulation: can improve the usability of glucose, which makes it possible to use it to support patients with diabetes.
Alpha lipoic acid: dosage and administration
When there is an increased need due to increased oxidative stress (e.g. smoking or exercise), to improve blood sugar regulation, for liver regeneration and to flush out heavy metals, taking alpha-lipoic acid can be useful.
The recommended dosage of alpha-lipoic acid is usually between 200 and 600 mg per day, depending on the purpose and individual needs. For optimal absorption, it should be taken on an empty stomach, ideally about 30 minutes before a meal, as this increases bioavailability.
The duration of use can vary: alpha lipoic acid is well suited as a multi-week treatment. For long-term use, a doctor should be consulted to determine the appropriate dosage for the individual.
Taking R-alpha lipoic acid in food supplemements
R-alpha lipoic acid is the naturally occurring, bioactive form of alpha lipoic acid. It is better absorbed by the body than the synthetic S-form. Dietary supplements containing pure R-alpha lipoic acid are considered particularly effective.
Benefits of R-alpha lipoic acid:
- Higher bioavailability
- Free from synthetic S-alpha lipoic acid
- Effective support for cell metabolism
Frequently asked questions about alpha lipoic acid:
Alpha-lipoic acid is a powerful antioxidant that supports energy metabolism and counteracts inflammation. It improves insulin sensitivity, which is particularly beneficial for people with diabetes, and protects nerves, which is why it is often used to treat neuropathic conditions.
In the brain, alpha-lipoic acid has a neuroprotective effect by reducing oxidative stress and supporting mitochondrial function. It can help to improve cognitive function.
R-Alpha Lipoic Acid can boost metabolism and increase insulin sensitivity and glutathione levels, which aids fat metabolism. It can help you lose weight, especially in combination with a healthy diet and exercise, but it is not a miracle cure for losing weight on its own.
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