Alpha-lipoic acid is a rather specific fatty acid with many beneficial properties, useful both in sports and for health. It is one of those supplements worth having on hand, especially when dealing with insulin resistance or changing one's diet, e.g. to a ketogenic diet. Check who alpha-lipoic acid is recommended for and what benefits its use brings.
Alpha-lipoic acid – benefits and effects
Alpha-lipoic acid is one of the more interesting compounds that can be included in sports and health supplementation. In my opinion, it is a highly underrated and unfortunately little-known agent. That's a shame, because it has incredible potential that can successfully be translated into results in terms of the condition and fitness of our body. In any case, you will soon see for yourselves…
Alpha-lipoic acid is classified as a fatty acid. However, it is a rather specific compound, because it has both lipophilic and hydrophilic properties. This means that it can be absorbed both in water and in fats. This is also remarkable because of its antioxidant properties. As a rule, antioxidants are well absorbed and assimilated only in one environment.
It is one of the basic supplements that can be used in insulin resistance (also in a ketogenic diet). It has a beneficial effect on the body's condition and training results by regulating sugar metabolism and improving cells' sensitivity to insulin.
It is worth mentioning that in insulin resistance, glucagon is switched off, which further complicates matters, especially when reducing excess stored body fat. Better insulin sensitivity means using glucose for the right purposes instead of packing it away as stored fat. This not only makes it easier to reduce its level, but also allows for more effective muscle building.
Given the above and its considerable impact on energy metabolism and the liver, alpha-lipoic acid has become an increasingly valued supplement among athletes and even diabetics. Its use improves the transport of glucose from the bloodstream to the muscles and regulates glucose-insulin metabolism.
Interestingly, studies confirm that alpha-lipoic acid can be successfully used in diabetic neuropathy involving the nervous system. After the test was completed, a reduction in blood glucose and significant relief of the symptoms of the aforementioned neuropathy were noted. Oral supplementation effectively maintained the effects of intravenous administration of the compound. It is worth noting that alpha-lipoic acid stimulates AMPK kinase, which promotes fatty acid burning and the overall reduction of stored body fat. What is more, the supplement also activates protein serine-threonine kinase (mTOR), which has a significant impact on muscle development (increased protein synthesis).
Of course, both in the context of burning stored fat and building muscle mass, supplementation should be combined with appropriate physical activity and diet. Interestingly, people dealing with obesity who followed a low-calorie diet and used alpha-lipoic acid achieved a lower body fat level with a simultaneously smaller loss of muscle mass. Some sources also mention the supplement's effect on reducing appetite.
Helpful in work on the figure, showing anti-diabetic action, stabilizing insulin metabolism, characterized by neuroprotective properties and supporting the fight against obesity – what more could you want, right? Nevertheless, the compound's flagship action is considered to be the fight against aggressive free radicals and harmful reactive oxygen species – its antioxidant function.
Thanks to the compound's strong antioxidant potential, we are able to increase protection of genetic material, reduce the risk of cell damage, and limit the destruction of erythrocytes.
In addition, alpha-lipoic acid is also valued for its anti-inflammatory effect and for reducing oxidative stress. It is also worth adding that by eliminating oxidative stress, alpha-lipoic acid supports good memory, mental clarity, and the smooth course of thought processes.
Studies confirm that its use affects the reduction of inflammatory markers such as TNF-alpha, IL-6 and CRP in people dealing with metabolic syndrome.
Interestingly, supplementation with this acid is also beneficial for the cardiovascular system. It leads to lower triglyceride levels, improved lipid profile and normalization of cholesterol. In people at increased risk of cardiovascular problems who used alpha-lipoic acid, improved blood flow and a better LDL-to-HDL ratio were noted.
In summary – why alpha-lipoic acid?
- acts as an antioxidant,
- improves lipid profile,
- has a beneficial effect on and protects the cardiovascular system,
- has anti-inflammatory properties,
- improves cells' sensitivity to insulin,
- promotes fat burning,
- regulates glucose-insulin metabolism,
- has neuroprotective effects,
- reduces oxidative stress,
- supports muscle building,
- has a beneficial effect on endurance and reduces fatigue.
