Alpha Lipoic Acid (ALA)
Alpha Lipoic Acid (ALA) is a naturally occurring compound the body uses for energy production and antioxidant protection. Because ALA can support how the body handles glucose and oxidative stress, it is often included in supplements aimed at energy, metabolism, nerve support and blood sugar balance.
ALA can be helpful for some people, but it isn’t suitable for everyone. It can influence how the body uses glucose, and for those taking medication — especially for diabetes or thyroid conditions — ALA may change how those medicines behave. This is why ALA should not be taken casually or as a quick fix for weight, fatigue or blood sugar concerns.
It works best alongside a balanced diet, regular meals and lifestyle habits that support steady energy.
What It Is
Alpha Lipoic Acid (ALA) is a sulphur-containing compound the body produces in small amounts. It plays two main roles:
Energy production: ALA helps convert carbohydrates into usable energy.
Antioxidant activity: It supports the body’s natural antioxidant systems, including glutathione.
ALA is both water- and fat-soluble, meaning it works in many different areas of the body. Supplemental ALA provides higher amounts than what we obtain naturally through food.
What It’s Used For
People often consider ALA to support:
blood sugar balance
energy and metabolism
antioxidant status
recovery from stress or intensive training
nerve and mitochondrial health (with practitioner guidance)
Because ALA affects how the body handles glucose, it should only be used as part of a wider nutrition and lifestyle plan — not as a standalone solution.
What the Evidence Says
Research suggests that ALA may:
assist the body’s natural insulin and glucose pathways
support antioxidant defences
influence nerve comfort in specific contexts
help reduce oxidative stress from training or daily living
support mitochondrial energy production
But research also shows:
ALA can lower blood sugar, which may be unsafe for some people
responses vary widely depending on dose
long-term effects are still being studied
it is not a substitute for medical treatment or blood sugar monitoring
ALA should be viewed as a complementary nutrient, not a primary intervention.
When It Can Be Helpful
ALA may be considered when:
energy dips relate to lifestyle rather than medical conditions
someone wants to support metabolic balance alongside diet
oxidative stress is high (intense exercise, stress, low antioxidant intake)
plant-based diets are low in cysteine- or sulphur-rich foods
an individual is looking for gentle antioxidant support
ALA is not appropriate as a DIY approach for blood sugar issues, nerve problems or metabolic conditions without professional oversight.
When Caution Is Needed
ALA should be used carefully in the following situations:
Blood sugar–lowering medication: ALA can make these medicines stronger, potentially causing low blood sugar.
Thyroid medication: ALA may reduce how well thyroid medication is absorbed if taken at the same time.
Diabetes: ALA can shift glucose levels — use only with GP or specialist guidance.
Pregnancy or breastfeeding: Safety data is limited.
Sensitive digestion: ALA may cause nausea or reflux in some people.
Low blood sugar episodes: ALA can make dips more noticeable.
Multiple antioxidant supplements: Combining several antioxidant products isn’t always necessary or helpful.
Why It’s Not Always the First Step
ALA works best when the foundations of energy and blood sugar balance are in place. Before considering ALA, it’s important to explore:
balanced meals with protein, fibre and healthy fats
regular eating patterns
reducing caffeine spikes
sleep and recovery
stress management
movement and muscle support
antioxidant intake from colourful fruits and vegetables
Often, these changes make a noticeable difference without needing supplements.
Nutrition Support
ALA occurs naturally in small amounts in foods such as:
spinach
broccoli
tomatoes
Brussels sprouts
peas
organ meats (liver, kidneys)
brown rice
You can support antioxidant and energy pathways naturally with:
colourful vegetables and berries
nuts and seeds
good-quality protein
stable meal patterns
hydration and sleep
reducing alcohol and ultra-processed foods
ALA supplements, when used, work best on top of these foundations.
If You’re Unsure Whether ALA Is Right for You
If you're considering ALA for metabolism, energy or antioxidant support, we can look at your diet, lifestyle and symptoms to see whether it’s appropriate — or whether simpler changes may have a stronger, safer impact.
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