R-Alpha Lipoic Acid (R-ALA)

Antioxidants & nerves

Function & benefits

A sulphur compound that dissolves in both water and fat, so it protects cells inside and out; it recycles other antioxidants (vitamins C and E and glutathione) and helps support microcirculation to the peripheral nerves and glucose metabolism.

Dosage & how to use

Recommended dose	300–600 mg daily
Best time to take	On an empty stomach 30 minutes before eating with plenty of water (food reduces absorption)
Frequency	1–2 times daily

Best forms to choose

Stabilized sodium R-alpha lipoic acid (Na-R-ALA), the form found in the body and better absorbed than the synthetic mixture (RS-ALA).

Important warnings

Rarely, it may trigger insulin autoimmune syndrome (Hirata disease) in genetically susceptible people, causing severe hypoglycaemic episodes

May cause heartburn

Avoid it with severe vitamin B1 deficiency (such as heavy alcohol use) unless thiamine is replaced

Drug interactions

It increases insulin sensitivity and lowers blood sugar; diabetes medication should be adjusted under medical supervision. Take it four hours apart from levothyroxine.

View in the supplements guide

Related supplements

Scientific references

Mijnhout GS et al. Int J Endocrinol 2012 (meta-analysis) — PMID: 22331979
NIH National Library of Medicine (MedlinePlus): Alpha-lipoic acid

📚 Published sources and research: European Food Safety Authority (EFSA) • National Institutes of Health (NIH - ODS) • PubMed / Cochrane databases

Content last updated: 17 October 2026 · Based on published sources and research (EFSA / NIH / PubMed)

⚖️ Medical disclaimer: The information and data provided here are for health education and nutritional guidance only. They are not a medical diagnosis and never replace a direct consultation with your doctor or pharmacist. Always consult your doctor before starting any supplement, especially during pregnancy or breastfeeding or when taking long-term medication.