Supplement · Brain health technique
Alpha-lipoic acid (ALA)
Evidence grade: Context Dependent
A naturally occurring antioxidant and mitochondrial cofactor found in small amounts in spinach, broccoli, and organ meats. Supplemental ALA (typically 200–600 mg) supports glucose metabolism and helps regenerate other antioxidants such as vitamins C and E.
- Practice
- Supplement
- Principle
- Nourishment
- Tactic
- Neuroprotective & Antioxidant Support
- Evidence grade
- Context Dependent
- Strength of evidence
- Medium
How to practice Alpha-lipoic acid (ALA)
Typical dose is 300–600 mg/day with meals. Choose the R-lipoic acid form for better absorption. Monitor blood sugar if diabetic or using insulin. Benefits accrue mainly for those with metabolic dysfunction or oxidative stress; not essential for everyone. Take consistently for several weeks to assess response.
The evidence behind Alpha-lipoic acid (ALA)
ALA improves mitochondrial efficiency and reduces oxidative stress, particularly in diabetic neuropathy and metabolic syndrome. Some RCTs show small improvements in memory and oxidative markers in older or metabolically impaired adults. Evidence for brain health in healthy individuals remains modest. It is well tolerated, but high doses may lower blood sugar excessively.
More Supplement techniques
Take control of your brain health
BetterBrain gives you a personalized protocol of techniques like these, backed by science and tailored to you.