Should You Supplement With Alpha-Lipoic Acid? - Rhonda Patrick
HTML-код
- Опубликовано: 7 апр 2025
- In this video, Dr. Rhonda Patrick covers:
• What foods are high in alpha-lipoic acid (ALA)
• How alpha-lipoic acid benefits mitochondrial health
• Alpha-lipoic acid's metal chelating properties
• The dangers of advanced glycation end products (and how alpha-lipoic acid negates them)
• The metabolic health benefits of alpha-lipoic acid
• Rhonda's alpha-lipoic acid supplementation regimen
• Alpha-lipoic acid's effects on lowering cholesterol
• Why you might not want to take alpha-lipoic acid directly after a meal
• Why she stopped taking berberine in favor of alpha-lipoic acid
Get your questions answered in real-time by Rhonda in her monthly Q&A sessions. Sign up for the next one here:
www.foundmyfit...
Get the definitive playbook on how to get stronger, build muscle, and take your fitness to the next level:
howtotrainguid... 
Наука
Learn how to build strength, increase muscle mass, and improve endurance in our brand new free guide, "How to Train According to the Experts" - howtotrainguide.com/
I have used DMG Dimethylglycine from Zahler at 500 mg. This has helped me with energy levels immensely. I think this obscure nutrient is highly beneficial for mitochondria.
Could you please talk about Blackstrap Molasses? is it a miracle like some claim, or poison like some others say?!
NEUROPATHY ETC
I can't remember where I got the information from (I try to get my info from reliable sources) but some time ago I wrote down the following ;
Alpha-lipoic acid - best on an empty stomach 300-600mg daily (nerve damage, nerve pain etc, helps heal the myelin sheath)
Dr. Check out Dr Chris MJ’s article about ALA sapping methyl groups which is why he suggests R-ALA instead etc.
I typed it into my browser but there was nothing about it
my mom has been diagnosed with spinal stenosis. I did so much research and found alpha lipoic acid and benfotiamine will help with this condition.
She was on a walker and in so much pain. After about two weeks she noticed less pain and after a month she no longer needed the walker.
She now uses the walker to bring her groceries home when she walks over to the supermarket in her neighborhood.
Glory to God!!
Benfotiamine also restored my ability to walk. I try to tell.others in my family about it's ability to heal the gut, heart, nerves but they think I'm nuts lol. I guess I can say I tried altho it makes me sad more ppl don't know.
@ I’ve had the same experience with people that seen my mom walking on her own. They say her body must have healed itself.
We tried but the people trust science.
Thanks for sharing your experience. What dosing of each of these did your mom use?
@ the benfotiamine was different brands and different dosages because it was hard to get the same brand.
The alpha lipoic acid was 600 mg once a day.
@@Ozmni11 thanks!
ALA with L-Cartinine is a great way to absorb ALA as it will cross the brain blood barrier then ALA alone. It helps keep my Chronic MyoFascia pain down.
Yeah ALA sounds like one of my favorites, encouraging collagen growth. I pop one every morning before breakfast.
I started taking it daily along with Carnosine and Vitamin D for positional vertigo almost a year ago. My symptoms cleared after 5 days. I think it's safe to say it reduces the level of oxidative stress throughout the body, it's pretty cheap, and thus would be a good supplement for many people as they get past the age of, say, 50.
I’m 81 and have taken it for years.
It's good for glucose too . Have you looked into Total Balance by Xtend life yet?
I found the conclusion about Berberines interesting. Will probably do the same 👍🏼
R-ala is in my mitochondrial supplement together with Q10, PQQ, astaxanthine, nadh etc
I'm surprised you didn't mention the differences between R and S forms of ALA.
Wow, interesting. I never heard of berberine having the potential to negatively affect mitochondrial function, which I have-with unknown etiology. Will now look into stopping berberine and changing to ALA, which I’ve taken on/off.
Look into Urolithin-A too. I have been struggling with a bad metabolic disorder for a few years and I believe that my problem is in part due to sphingolipid ceramide accumulation in the cellular membranes which causes insulin resistance. It is the result of excess aldosterone and ACEII dysregulation, exasperated by SARS-CoV-2. Dr. Ben Bikman has some incredibly informative lectures that really helped me to understand the pathways. Also low nitric oxide can cause a cascade of inflammatory signalling leading to the same disorder.
Don't take ALA if you have Amalgam fillings you will cause yourself serious harm. It chelates Mercury causing redistribution. No amalgams or Mercury exposures then try it, but it chelates many heavy metals
Dr. Patrick, you are incredible at educating people on health and wellness-thank you for all that you do! ❤️
I’d love your guidance on daily supplements for a 50-year-old male who practices yoga and strength training regularly. Here’s what I’m currently using:
1. Nature’s Bounty Hair, Skin & Nails (5000 mcg Biotin)
2. Vita Vision Men’s Multivitamin (for cellular energy, immune, and muscle support)
3. Kirkland Fish Oil (1000 mg) that provides 300 mg of Omega fatty acids.
4. Qunol Extra Magnesium Citrate (250 mg)
I also eat pumpkin seeds, Brazil nuts, dry roasted (hazelnuts, almonds, walnuts, pistachios), broccoli, cucumber and all seasonal fruits (no juices 😊) daily. I do eat healthy food 90% of the times.
Could you share your recommendations and perhaps create a video on the ideal daily supplement routine for men in this age group? Your expertise is greatly appreciated!
Don't eat more than one or two Brazil Nuts per day as they can cause toxicity of Selenium.
Great session, is R-ALA the best form in your opinion! Thank you!
Yes, the S-ALA and the RS-ALA are inferior and not well absorbed (bio available). Don’t waste your money on those. But be prepared to spend quite a bit more for the R-ALA as it is more expensive to produce
Further sources of ALA: Alpha-lipoic acid can be eaten in foods, such as red meat, carrots, beets, spinach, broccoli, and potatoes
thanks so much Rhonda , great video
Love that this supplement is coming back in vogue. Lifting bros (like myself) from early 2000s started taking it post-workout for the insulin mimicking effect.
Cool idea, what was the rough dosage?
I love your channel! I am not sure if you have done a deep dive into Taurine. I'll look through your videos. Thanks for all the great info.
She has. Hope you found it :)
THANK YOU R.P. FOR THE HEALTH TIP I APPRECIATE ALL THE GREAT WORK YOU DO. WILL TRY ALA FOR MY 2- DIABETES AND POLYNEUROPY. BLESS YOU ALWAYS R.P.
I Need all of those benefits 💯
Thank you for info regarding ALA
You should mention R-Alpha-Lipoic acid.
Rhonda is being PAID to push CERTAIN BRANDS ONLY
Yes, R -Alpha L-acid I was shocked n all when she didn’t mention it 😮 also she’s not updated with Benfotiamine. That’s the only supplement in 40 years that’s ever worked for me. It is a miracle supplement I take 300 mg twice a day miracle 💪🏻
@@rodneymoore2044 What brand do you use?
@@rodneymoore2044
Whats the "R" mean?
Also Need Extra Biotin ...
ALA Competes with its absorption ...Jarrow makes one that has extra in it.
Check for Andrew Cuttler's protocol. If is in high quantities it could redistribute Metals when present, needs to be in low doses!!!
Yep. If you have Amalgam fillings then ALA is off the table until they are out!
@@antonysmith4188 Why is that?
What are the effects of ALA on platelets?
ALA is great for neuropathy. Brought my foot back to life after VD PACE chemo gave me a dead foot.
Get real. It would've "come back" just the same without it.
@@donwinston Says who? Effects of nutrients can be significant. Case in point magnesium substantially if not fully reversing the after effects of polio if given within a month. I'm talking almost full body paralysis to being able to walk with a cane given a month after infection for one patient.
@@WaterspoutsOfTheDeep Says every study in the world. You can't possibly make such an assertion. Besides magnesium is a mineral so not the same thing. They don't require a food matrix. It is obvious that devoid of some sort of genuine deficiency supplements are useless and can be detrimental.
So sorry for what you’ve been through and happy to hear that you’re better 👏🏻
@@donwinston "Says every study in the world." Somehow I already know you've never read a study in your life or taken a biology course. Or for that matter even know where most drugs even come from. I feel like you would need that spoon fed further but not going to lol.
What’s the mitochondria issue with berberine?
Type this into a search engine to pull up the paper 'Mitochondria and NMDA Receptor-Dependent Toxicity of Berberine Sensitizes Neurons to Glutamate and Rotenone Injury'
R ALA is much better than
A ALA. Especially in nerve damage repair.
Rhonda. Several videos have said that "Activated R. ALA" is better than regular ALA. Is this true or is the only difference in the price? Thanks for all your great videos.
This is true
The mechanistic data sounds great for ALA. However, it also sounded great for other antioxidant supplements like Vit E, A, and beta carotene. Yet, after long term RCTs and metas they have been shown to increase all cause mortality.
Are there any long term RCTs or metas showing positive health outcomes from ALA supplementation or at least showing no harm?
I haven’t found them. Would be nice to know because I share your concern
Interesting for you to point out bc Deepseek AI told me to stop taking my ALA/ALC supplement due to too many antioxidants in my regimen.
NEUROPATHY ETC
I can't remember where I got the information from (I try to get my info from reliable sources) but some time ago I wrote down the following ;
Alpha-lipoic acid - best on an empty stomach 300-600mg daily (nerve damage, nerve pain etc, helps heal the myelin sheath)
"The Antioxidant Miracle", John Wiley & Sons, (C) 1999 by Lester Packer PhD, and Carol Colman, has a 20pg chapter dedicated to alpha lipoic acid and its remarkable beneficial effects ....
Thank u! Checking it out now
Would this help older adults 60+ ? Thank you
Cant hurt. As you get older you dont take in or produce these agents as well.
Can you do a video on Inositol in comparison to ALA, berberine, metformin
just spent 30 minutes searching for this product on amazons website every product has horrible fillers or magnesium stearate anyone have any suggestions clean product on this supplement
Since it chealates iron and copper, should someone that is low in iron avoid taking alpha lipoic acid?
are you a woman with a period?
I would be much more concerned about losing copper....
@Needless2say either one. I just happen to have iron numbers on the lower side, despite supplementing.
Don’t forget that there has been quite a bit of scientific interest in ALA for quite a while now - at least 20 years, I’d say - so if it really did have the potential to harm people’s mineral levels, I think researchers would’ve already identified that as a risk.
The bigger concern is that it chelates Mercury so those with Amalgam fillings will become unwell due to redistribution from cells to other areas and organs in the body. Must be Amalgam free to take, no exceptions. ACC Protocol.
I believe you need to take R-ALA as it has a much higher absorption that generic ALA. Is this correct?
R- ALA and Alcar
Great video
I don't think ALA does everything Berberine does. I take both of them with no issues. Berberine helps lower my LDL.
Hi Doc. Can you cover berberine please?
Be aware that ALA will make your urine smell odd.
Also, there are 3 forms. L-ALA S-ALA & R-ALA
I have read that the R (reduced) form is better.
IS R-ALA PREFERRED OVER
S-ALA? LOVE THE REFERENCE W/BENFOTAMINE AND TIME. THANK YOU.
Yes, R-ALA is preferred. Read up about 'Na R-ALA with biotin'.
I wouldn't take the standard, basic, Alpha-Lipoic acid (ALA), Stabilised Alpha-Lipoic acid (S-ALA) or RS-ALA (combination of R-ALA and S-ALA). I would only take a supplement with R ALA in it.
It blunts exercise adaptations hytroperfy and vo2 max go down if you take it within 24 hours before or after exercise
interesting - do you have a source for this?
yes, I read that it blunts the MTOR pathway so isn't great for hypertrophy as you need the oxidative stress to stimulate the protein synthesis.
is this true for all anti-oxidants?
I can tell you i grow with it even better and i am more energetic. Studies often dont reflect real life expirience
Berberine does this, not ALA.
Does ALA. Bind to lead in the body.
ALA as emergency room poisoning protocol. Liver cancer IV ALA
I've taken ALA for over a year now and unfortunately cannot report any benefit. I have been taking it to help blood glucose levels but with no impact. No impact on my cholesterol either. I'll continue to take it in case it might be beneficial to my health in general.
I'm 60 yo and I take Glycine and NAC. I recall seeing glutamine in a flowchart, so I asked.
Yes, glutamine is indeed an input for the synthesis of glutathione. Glutathione, a vital antioxidant in the body, is synthesized from three amino acids: glutamine, glycine, and cysteine. Glutamine contributes to the production of glutathione by providing nitrogen atoms and serving as a precursor in the synthesis process, which is crucial for maintaining the antioxidant function and overall cellular health.
I also recall seeing glutamine while studying brain health. (I had a stroke 4 years ago and am a double-APOE4 gene carrier.):
Neurotransmitter Synthesis: Serves as a precursor to glutamate and GABA, essential for excitatory and inhibitory signaling.
Ammonia Detoxification: Transports ammonia to the liver, helping to prevent neurotoxicity.
Energy Supply: Acts as an alternative energy source for brain cells, particularly during periods of low blood sugar.
Neuroprotection: Supports the health and recovery of brain cells following injury or stress by aiding in antioxidant defense.
Brain Development and Plasticity: Plays a role in neuronal growth and synaptic formation, impacting learning and memory.
Also complexing it with bismuth can help some types of gut dysbiosis (combo therapy only).
I remember there was a study that showed long term use caused fatty liver. I'm sure you came across it, so was it just a poor study or not relevant? I remember there was also work done showing it's quite good for dogs and cats to extend their lifespan and give better health at the appropriate dosage based on weight.
She NEVER answers questions or viewers. She just likes to talk a lot
@@tommydinob unfortunately that seems apparent.
I took ALA but stopped because it disrupted my sleep.
About 20 yrs ago, someone by the name of Nicholas Perricone recommended ALA. I started taking it but nothing happened. So I stopped. I just eat everything nutritious.
That’s a great story.
@@polar199😂
So many comments are like that.
What’s your thoughts on Vibrant Health product Maximum Vibrance?
I could care less about cholesterol but I do care about fasting glucose, free radicals and c reactive protein.
Are you not concerned with taking powerful antioxidants when you are overall healthy, and when oxidation (in moderation) is necessary?
Alpha-lipoic acid in food is not the same as standard Alpha-lipoic acid in supplement form. If taking a supplement it is better and safer to take 'Na R-ALA with biotin'.
I take 600 mg twice a day, 30 min before food
I am trying ALA instead of berberine to lower my blood glucose levels. We will see. I had been taking berberine for about a year per my endocrinologist. I am in the prediabetes range. The ALA does make my urine smell funny and I was worried I might have high oxalates until I found out that the urine smell is a side effect of ALA. I’m curious to see if I will have a lower A1C on my next blood draw the end of March. Last A1C was 5.9 in January
Hi Dr. Rhonda, is it still beneficial to take ALA if someone is anemic?
Whats your opinion of Flushing Niacin ? If recommend, wha dose, im currently taking 100omg per day
@@mixalis6168 Check about niacin in Webmd. I was a bit shocked (in "reviews")
Just one dose of ALA gave me insomnia and increased my anxiety for a week. I would have loved for it to work for me due to its metabolic benefits :(
Very interesting, thank you .
Also , lovely lips 👄!!
My neurologist recomended ALA along with other Omega 3s in my diet. I'm prediabetic (taking Metformin, 1000mg per day along with Farxiga) with some neuropathy in my feet. I took it religiously and saw improvment in the neuropathy. I didn't take it as often for the next 6 months and neuropathy got worse. I'm now on it again (taking with food every night before bed) and hoping to get better neuropathy results at my next Neurology appointment.
Prediabetics shouldn’t need to be on metformin when diet and exercise is a superior first line treatment. Eliminating sugar and highly processed carbs such as breads and pastries typically drives the issue along with jams, honey, and sugary fruits like bananas. CGM monitoring would further help you identify what is foods and lifestyle aspects are triggering blood glucose rise.
@@tarpara Doing all that. Still A1C not where I need it to be. So I will stick to my Dr.'s advice. Insurance will not pay for CGM unless I go past A1C of 6.4. Have been checking blood glucose manually.
What kind of ALA was used in the study she mentioned? 800 mgs of R ala cost a freaking fortune!!!
It also takes iron an dump it in the brain.
Sorry to hear Bruce Ames referred to as "the late." I didn't know he'd passed.
He made it to 95.
Could you please talk about Blackstrap Molasses? is it a miracle like some claim, or poison like some others say?!
Greta Garbo followed a diet that included this. The last few years of her life she had kidney disease, gastro, issues, blood circulation problems. I wouldn't consume it, at all
@@lisag18 wow interesting.. once you are in your 80's everything will go wrong. It is hard to link her health problems to consumption of Blackstrap molasses.
What kind of ALA? R-ALA?
Yes, R-ALA
Does it help lower histamine levels?
I have Burning Mouth Syndrome. I developed it back in 2020 and the doctors have no idea why and have been unable to help me. I am still in pain 5 years later. I was told by one medical professional to take ALA. I did but there was no improvement so I stopped. I may have not taken it long enough. I just recently found out about R-ALA. so I just ordered some of that and I'm considering taking it again, but just recently stumbled upon a video saying that it shortens lifespan. Apparently they did some kind of a study, I guess on mice and it shortened their lifespan. I'm pretty sure I saw the video here on RUclips.
In spite of that study, I'm willing to go ahead and try this R-ALA just to see if it will help with the burning in my mouth. But if it doesn't, I don't want to stay on it long-term because I have heard some negative stuff about it.
Since menopause, I have had major problems with inside mouth ulcers. I started taking l-lysine, it helps a lot. I don't know if your burning mouth thing is the same? Good luck.
Need to get some ALA
Does roasting vegetables - onions, Brussels sprouts, etc. (yielding caramelized flavor ) create AGE’s?
I also want to know!!
@@selenekranz4061 What is "Ages"? Thanks
The advanced glycation elements she referred to that have a carmelized flavor and occur from cooking meats at high temps.
@Zoe_Europe Advanced Glycation End-Products
@@sectionalsofa Thank you all. English is not my native tongue and some words I miss.
Doesn’t it support the growth of tumours or kind of induce cancer? Seems that there is a study about it’s adverses side effects.
So if you're anemic, should not take it??
Dosage in mg/kg please.
Also Take on an Empty Stomach ... fat & water soluble. Very Powerful Antioxidant !
@@LeasaMorris Take care taking with empty stomach.Could cause strong pain. Better during breakfast, not before nor after
I tried ALA a few times and RLA once on an empty stomach and got woozy and so incredibly tired and stomach hurt so bad for 4 hours. I never had that effect while taking it with food.
ALA is what gives 2 year olds their energy. Take it in the morning.
What happen if you have neuropathy and not having diabetes?
I love carmelized Food and also bacon makes me feel amazing!!!
…Lipoic acid is great to take if you are healthy…but contraindicated in metabolic cancer therapy…
Dr. Patrick, a neighbor was recently diagnosed with excessive red blood cell production and has been doing whole blood donations to bring that level down. I figure she must have very high iron levels that might benefit from ALA supplements. She's 70 years old and a steady walker, so decent health otherwise. What would be an appropriate dosage of the ALA to help reduce the excess iron?
Does ALA Chealate with the heavy metals found in cocoa powder?
Yes, at high doses.
@ Any scientific studies referenced on RUclips that you can refer me to?
Get a cacao which is tested for heavy metals and contaminants before consuming!
No! It does not. Metals found in chocolate are mainly lead. ALA does NOT chelate lead. It’s mostly for mercury. For lead you would need DMSA. You can also use saunas to sweat out lead.
Activated charcoal is much more effective and cheaper.
Is it safe for my 17 year old son
Dosage?
600 mg is standard.
Mechanisms ✅
Studies ❓
always hip! im like hmm wonder if, 7 DAYS AGO! ty! lol was wondering about this one
ALA gave me heartburn from hell. Couldn't tolerate it one bit.
@@Mike-dt1yg Sure. Me too. Never Take with empty stomach or after a meal. Better "DURING" and BEST meal, breakfast
No mention of "R-ALA"...??? How does this compare to ALA? More effective? Absorbable?
Is it true that R-Alpha Lipoic Acid is superior to ALA itself. And it may absorb better? I have heard that and wonder if it was true and am I wasting time taking ALA? Thanks in advance!!!
what results are you hoping to acheive
Yea take R-ALA the others S- and RS- are cheaper but a waste of money and aren’t bio available
Can you make the video on coq10
Isn't R Ala better?
na-rala>rala>ala
I use this after abusing MDMA
Alpha-Lipoic Acid gives you terrible acid indigestion.
Late Bruce Ames? Sorry to hear.
When we’re asking you questions it would be helpful if you could use laymen’s terms in your explanation rather than technical terms that you understand and we don’t.
She’s the expert in her field - I’m just satisfied that this info is out there and …. As a non expert - I get to learn little by little from her sharing her advanced info.
I’m not eating microwaved bacon.
I eat microwaved bacon almost every morning and have always wondered if it might be causing any harm. Cooking it on stovetop takes so long and makes an absolute mess for me. I also think it tastes better and has a better texture microwaved. At least there's one good thing about it that it doesn't cause age's. I should probably do more research.
Coward
Which form of ALA
R-ALA
@Zoe_Europe NA-RALA is several fold more potent than r-ala and they are practically the same price.
@@WaterspoutsOfTheDeep Thanks for the information 🌞
I was told you needed to avoid ALA if you had amalgam fillings, is this true?
R-ALA is unstable
Why does ALA make me very irritable?? Very edgy
It may be dropping your blood sugar too much. Happens to me when i take it and don’t eat enough carbs
You must take the Natural form of R-ALA if it doesn't have the R in front of the ALA it's 100% synthetic and 100% useless.
Wonder if it helps lower potassium in the body.
Is taking flaxseeds enough?
I believe these are different ALAs. I think flax contains Alpha LiNoeic Acid? Also super healthy though.
@ thank you 😊 any food got ALAs?
Wrong ALA
You mean your A1 c was 4.7?
ALA has a LOT more to it than what Rhonda explains: ruclips.net/video/VpzylRZNxjw/видео.html
Love A L A