Alpha-lipoic acidALA
Alpha-lipoic acid is an antioxidant that the body makes in small amounts and that is found in foods such as spinach, broccoli and red meat.
300 mg a day.
What it is
It is soluble in both water and fat. It takes part in energy metabolism inside the mitochondria and helps regenerate other antioxidants such as vitamins C and E.
What it is used for
The quiz suggests it when your answers justify it. It usually appears with these goals:
What the evidence says
Early data in people or, mostly, from the laboratory. It only appears at the advanced level, and we say so.
Meta-analyses show small effects on blood sugar and weight. Limited evidence for cravings.
| Year | What was studied | What was found | Source |
|---|---|---|---|
| 2017 | Weight / metabolism | Meta-analysis of 10 RCTs: small but significant weight loss (1.27 kg on average) compared with placebo. | Kucukgoncu et al.Obesity Reviews |
| 2020 | Weight: dose-response confirmation | Meta-analysis of 18 trials on weight: ALA reduced it by about 2.3 kg on average compared with control and also lowered BMI, with no change in waist circumference. | Vajdi et al.International Journal of Clinical Practice |
What to look for on the label
- A dose of 300 mg.
- The R form is the biologically active one.
Precautions
- EFSA (2021) linked it to insulin autoimmune syndrome (severe drops in blood sugar) and could not set a safe dose.
- If you take medication for diabetes or levothyroxine (keep them apart), ask first.
Where to find it
Products whose label meets what this profile asks for: form, dose per serving and nothing that contradicts it. Three at most: quality of the active comes first and, among the best, we look for one option in each price range. We choose by composition, not by who pays. The shops are European or ship to Europe.
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Life ExtensionShips from the Netherlands€€€High endLife Extension
Super R-Lipoic Acid
240 mg of R-lipoic acid per capsule
For the reference dose1 capsuleView at Life Extension (opens in a new tab)Meets the criteria.
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HSNShips from Spain€€Mid rangeEssential Series
R-alpha-lipoic acid 300 mg
300 mg of R-alpha-lipoic acid per capsule
For the reference dose1 capsuleView at HSN (opens in a new tab)Meets the criteria. Adds low doses of vitamin E and selenium.
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HSNShips from Spain€BudgetSwanson
Alpha-lipoic acid 300 mg
300 mg of alpha-lipoic acid per capsule
For the reference dose1 capsule (the label suggests 2)View at HSN (opens in a new tab)Meets the criteria.
We link to the shop; we do not sell anything. Today we earn no commission on any link. If we ever do, the link will say so and the selection will not change: the label decides. Labels checked on 2 November 2026; check the one on the pack before you buy. All these shops deliver to the EU; some of their pages open in Spanish. How we are funded.
Nearby in the library
Is it for you?
The quiz decides from your answers, not from a profile.
Profile reviewed on 3 November 2026. Sources: EFSA, Regulation (EU) 432/2012 and published studies. Image: Design for a chemical laboratory. Etching by A.W. Warren, 1822. Wellcome Collection, public domain.
General information based on published scientific evidence and EU law. Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle, and are not intended to diagnose, treat or prevent any disease.
Do not exceed the daily dose stated on each product. If you take medication, have a medical condition or have any doubts, ask your doctor or pharmacist.