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- 1 FOR CREATINE absorption is a shake ok? what's best?
- 2 what is an everyday source of alpha-lipoic acid
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what is an everyday source of alpha-lipoic acid
The short version: you cannot get a meaningful dose of alpha-lipoic acid from food. The amounts in common foods are tiny, and the evidence for any dietary source is absent from what was retrieved.
The evidence here is all about supplemental alpha-lipoic acid, not food sources. One review [8] gives the typical oral dose range: 300 to 1800 mg per day for adults, with an optimal around 600 mg. The same source says oral absorption is only 30-40% and drops further when taken with food [8]. A randomized trial in pregnant women used 100 mg per day and raised blood levels from about 1.1 to 4.5 mcg/mL [4]. That is a supplement dose, not something you eat.
Foods like spinach, broccoli, and organ meats contain alpha-lipoic acid, but in milligram or microgram amounts per serving. You would need to eat kilograms of spinach to match a single 100 mg supplement. The hypothesis that daily dietary intake provides meaningful exposure compared with supplements is not supported by any study in this retrieval. The evidence simply does not address food sources at all.
My call: the hypothesis is false. You cannot get a meaningful dose from food. Confidence: high, based on the dose range used in every study here [4, 8] and the absence of any food-based evidence.
Sources used 13
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Inhibition of adenosine diphosphate-induced platelet aggregation by alpha-lipoic acid and dihydroquercetin in vitro
This study investigates the antiplatelet activity of alpha-lipoic acid and dihydroquercetin, demonstrating that both compounds inhibit platelet aggregation induced by adenosine diphosphate in a concentration-dependent manner, with alpha-lipoic acid showing more pronounced effect…
DOI: 10.4103/0253-7613.135958 -
Anti-inflammatory and anti-oxidative effects of alpha-lipoic acid in experimentally induced acute otitis media
Alpha-lipoic acid reduces inflammation and oxidative tissue damage in an experimental guinea pig model of acute otitis media, with the combination of alpha-lipoic acid and penicillin G providing the strongest protective effects on epithelial integrity, histology, and oxidative s…
DOI: 10.1017/S0022215116001183 -
Role of alpha-lipoic acid in ameliorating Cyclosporine A-induced pancreatic injury in albino rats: A structural, ultrastructural, and morphometric study
This study investigates the protective effects of alpha-lipoic acid against cyclosporine A-induced pancreatic injury in male albino rats, demonstrating that alpha-lipoic acid can ameliorate structural and ultrastructural changes in pancreatic cells caused by cyclosporine A treat…
DOI: 10.1080/01913123.2017.1286422 -
Reduction in maternal serum values of glucose and gamma‐glutamyltransferase after supplementation with alpha‐lipoic acid in women with gestational diabetes mellitus
In a randomized double-blind trial of 60 pregnant women with gestational diabetes mellitus, 8 weeks of 100 mg/day alpha-lipoic acid supplementation reduced fasting blood glucose, gamma-glutamyltransferase, and liver enzymes, increased circulating alpha-lipoic acid, and lowered t…
DOI: 10.1111/jog.13842 -
Comparative evaluation of the electrophysiological, functional and ultrastructural effects of alpha lipoic acid and cyanocobalamin administration in a rat model of sciatic nerve injury
This study compares the neuroprotective and regenerative effects of alpha lipoic acid and cyanocobalamin in a rat model of sciatic nerve injury, finding that while both treatments improve recovery, alpha lipoic acid is more effective functionally.
DOI: 10.3233/bmr-150386 -
Evaluation of protective effects of the alpha lipoic acid after spinal cord injury: An animal study
This study evaluates the protective effects of alpha lipoic acid on traumatic spinal cord injury in rats, finding that while it reduces lipid peroxidation levels, it does not significantly alter tissue necrosis or myeloperoxidation levels compared to methylprednisolone.
DOI: 10.1016/j.injury.2010.05.027 -
Oxidative Stress and Endoplasmic Reticulum Stress Are Involved in the Protective Effect of Alpha Lipoic Acid Against Heat Damage in Chicken Testes
Alpha-lipoic acid mitigates heat-induced testicular injury in chickens by reducing oxidative and endoplasmic reticulum stress, modulating apoptosis, and reactivating steroidogenic pathways to restore testosterone synthesis.
DOI: 10.3390/ani10030384 -
ALPHA LIPOIC LIPOIC ACID IN CLINICAL ACID IN CLINICAL APPLICA APPLICATION
Alpha-lipoic acid is a versatile antioxidant with dual solubility that enables broad clinical use as a preventive and therapeutic agent across metabolic, hepatic, neurovascular, infectious, and toxin-induced oxidative injuries, with established pharmacokinetics and safety consid…
DOI: 10.70949/pramed200901283v -
The protective effects of alpha lipoic acid on methotrexate induced testis injury in rats
This study investigates the protective effects of alpha lipoic acid on testicular injury induced by methotrexate in a rat model, demonstrating that ALA mitigates oxidative stress and tissue damage.
DOI: 10.1016/j.biopha.2017.11.078 -
Effect of alpha‐lipoic acid and myoinositol on endometrial inflammasome from recurrent pregnancy loss women
In idiopathic recurrent pregnancy loss women, oral alpha-lipoic acid plus myoinositol (Sinopol) reduced endometrial NALP-3 inflammasome expression and activation, with alpha-lipoic acid alone showing the strongest effect, as demonstrated by immunohistochemistry, Western blot, EL…
DOI: 10.1111/aji.13153 -
Alpha-Lipoic Acid Modulates GFAP, Vimentin, Nestin, Cyclin D1 and MAP-Kinase Espression in Astroglial Cell Cultures
This study investigates the effects of alpha-lipoic acid on the expression of key proteins involved in proliferation and differentiation in astroglial cell cultures, revealing significant modulation of GFAP, vimentin, nestin, cyclin D1, and MAP-kinase expression under various tr…
DOI: 10.1007/s11064-010-0256-6 -
Synergic prooxidant, apoptotic and TRPV1 channel activator effects of alpha-lipoic acid and cisplatin in MCF-7 breast cancer cells
This study investigates the synergistic effects of alpha-lipoic acid and cisplatin on apoptosis and oxidative stress in MCF-7 breast cancer cells, revealing that their combination enhances the pro-apoptotic and pro-oxidant effects through TRPV1 channel activation.
DOI: 10.1080/10799893.2017.1369121 -
Alpha-lipoic acid: Antioxidant potency against lipid peroxidation of neural tissues in vitro and implications for diabetic neuropathy
This study investigates the antioxidant effects of alpha-lipoic acid on lipid peroxidation in neural tissues, demonstrating its potential to reduce oxidative stress associated with diabetic neuropathy.
DOI: 10.1016/0891-5849(96)00172-4