.
Typical bodybuilders have at least heard something about alpha lipoic acid, also
commonly referred to as ALA, yet many do not know the variety of benefits one
can obtain from supplementing with ALA. Alpha Lipoic Acid is known by a variety
of names including thioctic acid, 1, 2-dithiolane-3-pentanoic acid, 1,
2-dithiolane-3 valeric acid, and 6, 8-thioctic acid. As a sulfur compound,it
comprises caprylic acid, a medium chain fatty acid, with two sulfur atoms stuck
on the ends and it is capable of binding and inactivating heavy metals like
mercury, cadmium, excess iron and excess copper[24].
Background Information
Scientists first discovered the importance of ALA in the 1950s, and
recognized it as an antioxidant in 1988[9]. Alpha Lipoic Acid is a sulfurous
fatty acid that would have been classified as a vitamin except for the fact that
it can be synthesized within the human body. Alpha lipoic acid functions as a
co-factor for energy production as lipomide and is also called lipoate when
functioning in this manner. ALA also occurs naturally as a compound that is
synthesized by plants and animals, including humans.
This feature allows alpha-lipoic acid to function as a cofactor for several
important enzymes as well as an effective anti-oxidant[2]. Only the R-isomer of
ALA is synthesized naturally.
* Alpha-Lipoic has a chiral center, which means it can be found in 2
mirror image forms (S- and R-a-lipoic acid) that cannot be superimposed on each
other[14].
Function
Among its primary function in the body, where it is converted into
lipoamide, is to activate enzymes that handle energy producing molecules, such
as pyruvate, and to break down products from amino acids.* Basically, ALA helps us collect energy and
nutrients from the food we eat.* The body needs ALA to produce energy.* It plays
a crucial role in the mitochondria, the energy-producing structures in cells.*
The body actually makes enough ALA for these basic metabolic functions.
This compound acts as an antioxidant, however, only when there is an excess
of it and it is in the "free" state in the cells[9].* But there is little free
ALA circulating in your body, unless you consume supplements or get it injected.
Foods contain only tiny amounts of it. What makes ALA special as an antioxidant
is its versatility; it helps deactivate an unusually wide array of cell-damaging
free radicals in many bodily systems[10].*
In particular, ALA helps protect the mitochondria and the genetic material,
DNA.* ALA also works closely with vitamin C and E and some other antioxidants,
"recycling" them and thus making them much more effective[13].*
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As mentioned
earlier, ALA plays a large role as an anti-oxidant.* Studies suggest that ALA
works in conjunction with vitamins C and E, to help improve their effectiveness
in combating free radicals, as mentioned earlier [7].* The studies even suggest
that ALA can actually replace the function of vitamin C in animals deficient in
vitamin C [4].* This is especially important to bodybuilders because intense
physical activity such as weight training or extreme cardio can cause extreme
oxidative damage, letting loose many free radicals in the body. That is why
antioxidants, both natural and supplemental, are critical to bodybuilders.
When ALA is on its own it can directly neutralize free radicals both in
membranes and insides cells because it is both water and fat soluble [11].* This
ability to neutralize free radicals is an extremely important benefit of lipoic
acid. Yet it is in union with other antioxidants that ALA can really show its
strength. ALA can mimic other antioxidants but also improve their performance
because it replenishes them [12].* When one antioxidant molecule neutralizes a
free radical, it actually turns it into a stable form.*
Then in a chemical reaction the free radical is eventually passed off to
lipoic acid or glutathione molecule, which allows the original antioxidant to
regenerate and neutralize more free radicals while ALA washes out the offending
free radical [18].* Glutathione, ALA's wingman in this disposal process, is also
a critical antioxidant.* Alpha Lipoic Acid supplementation has been shown to
boost glutathione levels, which drop significantly during periods of exercise
induced stress [6].*
When large amounts of free alpha-lipoic acid are available, such as with
supplementation, alpha-lipoic acid is also able to function as an antioxidant
[3].* Alpha-dihydrolipoic acid (DHLA) is the reduced form of alpha-lipoic acid,
and is the only form that functions directly as an anti-oxidant.* Free alpha
lipoic acid is rapidly taken up by cells and reduced to DHLA intracellularly.*
Because DHLA is also rapidly eliminated from cells, the extent to which its
antioxidant effects can be sustained remain unclear. Although only DHLA
functions directly as an antioxidant, alpha lipoic acid may have indirect
antioxidant effects [2].*
ALA also increases intracellular glutathione levels.* Glutathione is an
important water-soluble antioxidant that is synthesized from the
sulfur-containing amino acid cysteine. The availability of cysteine inside a
cell determines its rate of glutathione synthesis. DHLA has been found to
increase the uptake of cysteine by cells in culture, leading to increased
glutathione synthesis [1].* Although increases in intracellular DHLA are
short-lived, DHLA may also improve intracellular antioxidant capacity by
inducing glutathione synthesis.
Learn more about the benefits of ALA on Clayton South's Health Facts.
Where Can I Find
ALA?
ALA can be found in foods such as meats and vegetables, especially spinach.
It is easily absorbed into the bloodstream, and it can also cross the blood
brain barrier. Two of the best natural sources of lipoic acid are yeast and
liver, but the body can synthesize it when necessary and it is available as a
supplement. Most alpha lipoic acid in food is derived from lipoamide-containing
enzymes and is bound to the amino acid, lysine (lipoyllysine) [5]. Meat that is
rich in lipoyllysine includes kidney, heart, and liver, while plant sources that
are rich in lipoyllysine include spinach, broccoli, and tomatoes.
Somewhat lower amounts of lipoyllysine have been measured in peas, brussel
sprouts, and rice bran [26]. Digestive enzymes do not break the bond between
alpha lipoic acid and lysine very effectively. Thus, it has been hypothesized
that most dietary alpha lipoic acid is absorbed as lipoyllysine, and free
alpha-lipoic acid has not been detected in the circulation of humans who are not
taking alpha-lipoic acid supplements [3].
Although alpha-lipoic acid is found in a wide variety of foods from plant and
animal sources, quantitative information on the alpha-lipoic acid content of
food is limited. In the table below, the alpha-lipoic acid content of some foods
was calculated from measurements of lipoyllysine in freeze-dried food samples
[26].
Food |
Lipoyllysine
(mg/g
dry weight) |
Serving |
Alpha-lipoic acid*/serving
(mcg)# |
Beef kidney |
2.6 |
3 ounces (85 g) |
32 |
Beef heart |
1.5 |
3 ounces (85 g) |
19 |
Beef liver |
0.9 |
3 ounces (85 g) |
14 |
Spinach |
3.2 |
1 cup raw (30 g) |
5 |
Broccoli |
0.9 |
1 cup raw (71 g) |
4 |
Tomato |
0.6 |
1 medium (123 g) |
3 |
Peas |
0.4 |
1 cup raw (145 g) |
7 |
Brussel sprouts |
0.4 |
1 cup raw (88 g) |
3 |
Rice bran |
0.2 |
1 cup (118 g) |
11 |
Egg yolk |
0.05 |
1 large (17 g) |
0.3 |
Supplementation Of
ALA
Alpha lipoic acid from supplements is rapidly absorbed, rapidly metabolized,
and rapidly cleared from plasma and tissues, suggesting that it should be taken
in divided doses throughout the day, rather than in a single daily dose.
Recommendations for the use of alpha lipoic acid as an antioxidant can range
from 50 mg/day to 400 mg/day. In the only published study to examine the
antioxidant effects of alpha-lipoic acid in healthy humans, 600 mg/day for 4
months significantly decreased several biomarkers of oxidative stress compared
to baseline [22].
However, the antioxidant effects of lower doses have not been well studied in
humans. Recommended dosages of alpha lipoic acid as an antioxidant can range
from 100mg to 300mg daily, which could set you back between $10 and $30.
Deficiency of ALA
ALA deficiency has not been described, suggesting that humans are able to
synthesize enough to meet their needs for enzyme cofactors [23]. Though ALA so
far appears to be safe, the long-term effects of large supplemental doses are
unknown.
Side Effects
Alpha Lipoic Acid has few if any side effects [24]. Very high doses have been
known to cause nausea and upsets stomachs, and excess doses can lead to low
blood sugar levels. On the brighter side, ALA can sometimes lead to a general
relaxing and mild feeling, and lead to a better overall feeling of well-being
[24].
Summary
Supplementing with alpha lipoic acid can result in measurable gains in both
strength and muscularity.* Taking ALA before and during a work out will increase
performance and help shuttle nutrients faster to your muscles.* Alpha lipoic
acid plays a big role as one of the best antioxidants available and is
beneficial to the human body.* Therefore, alpha lipoic acid could be very
beneficial in your quest for muscle growth.*