| Some nutrients have specific roles, while others are so versatile that
they defy classification. It is like entertainers. The Game is a
rapper, but Diddy, on the other hand, is a rapper, producer, actor and
apparel designer.
Think of alpha-lipoic acid (ALA) as the Diddy of supplements. Veteran
supplement researcher Luke Bucci, PhD, gives us the "rap" on ALA.
Free-radical Fighter
First of all, there are a few different supplements known as ALA, but
the one we are talking about here is alpha-lipoic acid. Called the
"universal antioxidant," its main job is to take care of the other
antioxidants floating through the body. "It is kind of the link between
all of the other antioxidants," says Bucci. "It ties the antioxidants
together by helping recharge most of them."
That is not all ALA can do. It is also tied to the enzyme that breaks
down sugar in the blood. Supplementing with ALA increases insulin
sensitivity, which is good not only for diabetics and those who are at
risk of becoming diabetic, but also for bodybuilders, since insulin is
an anabolic hormone directly tied to increases in muscle mass.
Furthermore, because ALA increases insulin sensitivity and creatine
relies on insulin for uptake into muscle cells, one study that examined
ALAs effect on creatine found that supplementing with it significantly
increased creatine content in muscle.
Immune Booster
ALAs other big function is as an immune booster. "There is promise for
lipoic acid used in immune health, and there is another whole line of
research for lipoic acid that is just starting to look at its potential
anti-cancer effects," says Bucci.
So how much should you take? Bucci suggests 50–100 mg with food. "It
can really be nauseating by itself, especially the higher doses," he
cautions.
Oh, and one more thing about ALA: Do not worry if you experience a
noticeable change to a certain bodily fluid. "Like other sulfur
compounds," says Bucci, "if you have excess, your body will excrete it
in the urine, and you will get that characteristic asparagus odor. A
lot of people do not expect that." It is not harmful and could actually
be a good way to know that you are getting enough ALA. "I think it is a
good idea to make sure you do get an odor, so you know you are getting
as much as you can use," Bucci explains. "If you are not getting that
odor, take more."
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Physical Facts
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Alpha-Lipoic Acid
What is it? The
"universal antioxidant," it helps other antioxidants remain effective,
and early studies seem to indicate that ALA can do everything from
increase insulin sensitivity in diabetics (and possibly healthy
individuals) to boost creatine uptake by muscle cells.
Why should I take it? To
keep your immune system active. Whether you have a family history of
diabetes or just would like to avoid any of the diseases caused by free
radicals, ALA is your supplement.
How much should I take?
Take 50–100 mg based on your body size: 50 mg for an average person,
100 for a really big person. Take it with food to avoid stomach upset,
and boost your intake to 100–500 mg per day if you have a family
history of diabetes.
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