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.*
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