In this video, the speaker discusses the potential benefits and risks of using alpha lipoic acid as a supplement. Alpha lipoic acid is a potent antioxidant that can be found in certain foods, but supplementation may be necessary for individuals with health issues such as diabetes. Studies have shown that alpha lipoic acid could help relieve nerve pain and improve eyesight for diabetics, as well as potentially decrease blood sugar levels and promote weight loss. However, the evidence for these benefits is weak, and there are concerns that alpha lipoic acid supplements could disrupt the balance between oxidants and antioxidants, potentially causing harm. The speaker suggests focusing on a healthy diet rather than relying on supplements.
Key Insights:
- Alpha lipoic acid is a potent mitochondrial antioxidant that our bodies can produce but also obtain from vegetables and meats.
- For individuals with health issues like diabetes, alpha lipoic acid supplements may help restore the balance between oxidants and antioxidants.
- Alpha lipoic acid has shown potential in improving nerve pain symptoms in diabetic patients.
- There is some evidence suggesting that alpha lipoic acid may improve eyesight, lower blood sugar levels, and aid in weight loss for patients with metabolic syndrome.
- Alpha lipoic acid may slightly reduce markers of inflammation and oxidation but has shown no effect in patients with mitochondrial genetic issues.
- The evidence regarding the benefits of alpha lipoic acid for sperm health and multiple sclerosis is limited.
- Supplementing with alpha lipoic acid may disrupt the balance between oxidants and antioxidants in healthy individuals and potentially cause harm.
- Studies have shown that antioxidant supplements like beta-carotene and vitamin E may increase death rates.
- Oxidants can trigger survival signals and exercise releases oxidants, which is beneficial for our cells‘ efficiency.
- There is a lack of long-term studies to determine whether healthy individuals should supplement with alpha lipoic acid.
- It’s recommended to prioritize a healthy diet over supplements, as alpha lipoic acid is found extensively in foods.
- If choosing to supplement with alpha lipoic acid, it’s advisable to opt for the more effectively absorbed „r“ version and take it on an empty stomach.
Transcript
Alpha lipoic acid can be great for some people but harmful for others if not used correctly. It is a potent mitochondrial antioxidant, and although our body can make it, we rely on vegetables such as spinach, broccoli, peas, and carrots, as well as some meats, to top up our levels.
For people who have health issues such as diabetes that disrupt the balance between oxidants and antioxidants, alpha lipoic acid supplements may be a tool to restore that balance. For example, diabetics often suffer from painful nerve damage where the oxidants have gotten out of hand and are causing havoc to the nerves. Some people may elect to use alpha lipoic acid to reduce this oxidant stress and improve their symptoms.
There have been studies, such as a randomized controlled trial in 2006 with 181 diabetic patients, that showed alpha lipoic acid improved nerve pain symptoms. The optimal dose of 600 milligrams appeared to provide the best risk-to-benefit ratio. There is also a suggestion that alpha lipoic acid can possibly improve eyesight for diabetics and may offer a slight decrease in blood sugar levels, as well as a potential small weight loss effect for patients with metabolic syndrome.
Alpha lipoic acid may slightly reduce markers of inflammation and oxidation, although separate studies have shown no effect for patients with genetic issues with their mitochondria. The guidelines suggest that it’s not unreasonable to try alpha lipoic acid, although the evidence is weak. It may also improve sperm health for patients who have issues and is being studied for multiple sclerosis patients. However, there appears to be no benefit for dementia and memory, as per a two-year randomized controlled trial.
Overall, if alpha lipoic acid is taken to restore the balance between oxidants and antioxidants, there may be some small benefits. However, for already healthy people who don’t have diabetes and a balanced oxidant-antioxidant ratio, alpha lipoic acid supplements could potentially disrupt this balance and cause harm. Studies have shown that antioxidant supplements such as beta-carotene, vitamin E, and even vitamin A can increase death rates. In mice studies, alpha lipoic acid has been shown to shorten lifespan.
Our understanding of the balance between oxidants and antioxidants has changed. It is now believed that oxidants can trigger survival signals, such as when we exercise. Taking antioxidant supplements can blunt the positive effects of exercise. For healthy individuals, it is important not to disrupt the balance between oxidants and antioxidants. The long-term studies necessary to make firm conclusions about whether healthy people should be supplementing with alpha lipoic acid are lacking.
Regardless, alpha lipoic acid is found extensively in our foods, so even if you are considering supplements, it’s better to focus on a great diet with less emphasis on supplements. If you choose to buy alpha lipoic acid supplements, make sure to buy the R version, as it is more effectively absorbed, particularly on an empty stomach.
For information on the supplements that the speaker personally takes, check out the next video. Early access to these videos is available through the pinned comment, where you can find a link to their Patreon.
