Alpha-Lipoic Acid (ALA)
A versatile antioxidant that functions in both water- and fat-soluble environments. Studied for improving insulin sensitivity, enhancing glucose uptake, and regenerating other antioxidants (glutathione, vitamins C and E).
An ingredient with growing research
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Effects reported in research
May improve insulin sensitivity and blood glucose control (primarily studied in type 2 diabetes)
Reduces oxidative stress and inflammation via antioxidant activity
Contributes to the antioxidant network by regenerating glutathione, vitamins C and E
Dosage & timing
- 300–600 mg/day (racemic ALA).
- R-ALA may achieve equivalent effects at lower doses (100–300 mg).
- Absorption is improved on an empty stomach.
Cautions
- •Possible interaction with diabetes medications (hypoglycemia risk).
- •Theoretical contraindication in thiamine deficiency.
- •Consult a doctor if on thyroid treatment.
Supporting research
Meta-analysis of curcumin supplementation on exercise-induced inflammation and delayed onset muscle soreness (DOMS)
Asian Journal of Sports Medicine, 2015
A meta-analysis of RCTs examining the effects of curcumin supplementation on post-exercise inflammatory markers (CRP, IL-6, TNF-α) and muscle soreness (DOMS). Curcumin significantly reduced inflammatory cytokines by inhibiting the NF-κB pathway and significantly reduced muscle soreness scores at 24–48 hours post-exercise. However, the bioavailability of curcumin alone is very low (~1%), and co-administration with piperine (black pepper component) is known to increase absorption approximately 20-fold.
Meta-analysis of vitamin C supplementation on immune function and upper respiratory tract infection risk after exercise
American Journal of Clinical Nutrition, 1993
A meta-analysis examining the effects of vitamin C supplementation on upper respiratory tract infection (common cold) risk following intense exercise (marathon, etc.). Vitamin C supplementation reduced upper respiratory infection risk by approximately 50% compared to placebo. In the general population (lower exercise intensity), preventive effects are limited, suggesting the benefit is greatest in specific contexts where intense exercise causes immune suppression. Contributions to neutrophil and lymphocyte function and collagen synthesis are also documented.
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