Alpha Lipoic Acid 101
What is it? 
Since it was first isolated in the early 1950’s Alpha Lipoic Acid (ALA) has proven to be a unique compound capable of producing a myriad of health and physique enhancing benefits. Typically a vitamin or antioxidant is classified as being either fat or water soluble. In order to be absorbed properly fat soluble vitamins need to be ingested with food as opposed to water soluble vitamins which can be absorbed and transported throughout the body without being taken with a meal. In the case of ALA, it has the unique property of being both fat and water soluble which allows it to pass freely throughout all of the cells in the body. ALA is also one of the very few substances that is able to pass the blood/brain barrier and has been shown to have the ability to improve cognitive function.
Antioxidant Properties
An antioxidant is a molecule that neutralizes free radicals in the body. Inside the body, free radicals are caused by a natural process that’s known as oxidation. In essence, a free radical is a damaged cell. Once those free radicals or damaged cells come into contact with a healthy cell they essentially injure the healthy cell causing damage to the DNA. A cell with damaged DNA becomes mutated and once that mutated cell replicates it produces more damaged cells, creating an environment that’s conducive to disease in the body.
ALA is considered to be a “super” or “universal” antioxidant due to its versatility and ability to be utilized by all of the cells within the body. Normally after an antioxidant has eliminated a free radical that antioxidant is then lost forever. In the case of ALA, after eliminating a free radical it has the unique ability to regenerate not only itself, but other powerful antioxidants as well, such as vitamins C & E. 
ALA has also been shown to increase glutathione levels. Glutathione is a powerful antioxidant that is critical to healthy immune function, control of enzymatic activity, and has been shown to have strong detoxification properties as well. Not only will ALA supplementation help conserve naturally produced glutathione, but it has actually been shown to increase glutathione production.
Blood Sugar Regulation
The ability of ALA to regulate blood sugar and reduce the harmful effects of glycation has been well documented. ALA’s ability to regulate blood sugar and increase glucose uptake is done by stimulating what are known as GLUT-4 receptors on muscle cells. GLUT-4 has insulin mimicking effects, meaning it has the ability to shuttle glucose into muscle cells and away from fat cells without the presence of insulin. For those looking to improve their physiques or insulin sensitivity this can be of particular benefit. By enhancing glucose uptake via GLUT-4 and improving insulin sensitivity ALA will help the body utilize dietary carbohydrates more effectively and could potentially increase muscle gains while simultaneously decreasing body fat. ALA essentially acts as a nutrient repartitioning agent that could be beneficial during both off-season and pre-contest dieting.
Anti-Glycation
Glycation occurs when simple sugars such as fructose and glucose bond with proteins and lipid fats within the body. As a result, harmful molecules known as advanced glycation end products (AGEs) are formed. Glycation and the formation of AGEs are associated with increased oxidation and a disruption in normal metabolic function by disrupting the process that converts sugar into energy. Elevated levels of AGEs have also been shown to deplete nitric oxide levels within the body, negatively impact HDL cholesterol, and de-stabilize mitochondria membranes. ALA has shown the ability to stabilize mitochondrial membranes and mitigate the harmful effects of AGEs. By stabilizing mitochondrial membranes the body will become more efficient at burning fat due to the fact that this is the location where fatty acids are oxidized. 
Dosages
When considering ALA supplementation it’s important to note that there are two forms of ALA. The R-ALA form of Lipoic Acid may be nearly twice as effective as the more widely available ALA form due to the R-ALA form being absorbed more effectively. Dosages typically range from 200-1200 mgs daily. Dosages below 200 mgs have been shown to be ineffective for blood sugar regulation while dosages as high as 1200 mgs have been used in Germany for nearly three decades by doctors to regulate the damaging effects of glycation and hyperglycemia in diabetics.
A standard dosage of 600 mgs daily with 300 mgs taken post-workout will help utilize post-workout carbohydrates more effectively and limit fat gain.
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