Antioxidants are compounds that protect your body from cell damage and help play a vital role in maintaining the body’s overall health. Alpha-lipoic acid (ALA) is an antioxidant that’s found in many foods, and it’s made naturally in our bodies. For many years, alpha-lipoic acid supplements have been given to patients with certain types of nerve damage in Europe. There are some studies that suggest they might also help with type 2 diabetes because of the many unique properties such as:
- Antioxidant effects of restoring vitamin levels of vitamin E and C which are also antioxidants
- Improving insulin sensitivity by preventing beta-cell destruction (found in the pancreas where insulin is made) and enhancing glucose uptake from the blood stream
These properties seem to also help lower blood sugar, help the body’s own insulin to work better, protect the retina (thin layer of tissue in the eye that helps with vision), and reduce the sensation of tingling and pain in the legs and feet.
ALA is found in a variety of foods; however, the amount varies greatly depending on many factors. For example, there is about 92mg of ALA per 100g of grass-fed beef liver, whereas there is about 32mg of ALA per 100g of grain-fed beef liver. Here are some examples of foods that contain ALA:
- red meat – organ meats have the highest concentration of ALA
- broccoli
- tomatoes
- spinach
- Brussels sprouts
- rice bran
- green peas
Supplementation of ALA can provide 200- 2,400mg per day, which is generally considered safe, but there is no benefit to the higher doses based on research. It is not an essential nutrient because your body can make it; therefore, there is no recommended amount to get in your diet or through supplements. There also is no set upper intake limit. Patients were given 600-1,800mg daily in studies that looked at ALA supplementation and its effects on neuropathy and diabetes.
Before starting ALA supplementation, consult with your doctor or health care provider.
RESOURCES:
www. Naturalmedicinejournal.com/journal/highlighting-alpha-lipoc-acid-diabetes
https://www.rupahealth.com/post/top-5-antioxidants-to-improve-your-health
https://www.webmd.com/diabetes/supplement-guide-alpha-lipoic-acid
All Blogs are written by Professionals in the fields of Nutrition, Human Development and Diabetes.