Evidence B · Good (neuropathy) / C for mito
Amphi-soluble
An antioxidant that works in both aqueous and lipid environments — unique in the body. It recycles other antioxidants (vitamins C and E, glutathione) and protects the mitochondrial membrane.
Dose300–600 mg/day
TimingFasted (morning or pre-workout)
FoodNo food (competes with amino acids)
FormR-ALA > racemic ALA
Notes
- The strongest clinical evidence is in diabetic neuropathy (Cochrane: moderate effect).
- As a general mitochondrial antioxidant, the evidence is good on mechanism but modest on clinical outcomes in healthy people.
- It may lower blood glucose — caution in diabetics using insulin.
- R-ALA (the natural/biological form) has better absorption than S-ALA — worth the extra cost.
Why take it fasted
ALA competes with amino acids for the same intestinal transporter. Taking it with a protein-rich meal drastically reduces absorption. Ideal: 30 minutes before breakfast, or pre-workout with black coffee.
Product in use: LE Mitochondrial Energy Optimizer w/ PQQ
Life Extension's Mitochondrial Energy Optimizer with PQQ provides microencapsulated R-Lipoic Acid (Na-RALA) — the R form, which is more stable and bioavailable. Composition per 4 capsules:
- 150 mg R-Lipoic Acid (~2× more bioactive than racemic ALA — functionally equivalent to 300 mg of regular ALA)
- 10 mg BioPQQ® → also covers the PQQ line in the table
- 1,000 mg Carnosine (anti-AGEs, muscle recovery)
- 800 mg L-Taurine
- 150 mg Benfotiamine (fat-soluble B1)
- 100 mg Pyridoxal-5-Phosphate (active B6)
💡 About timing with meals: the LE label allows taking the product "on an empty stomach or with the first meal of the day". Since R-ALA is more stable than racemic ALA, and PQQ benefits from a light meal to reduce stomach discomfort, taking it with breakfast (all 4 capsules at once) is the simplest practical strategy — even if slightly suboptimal for R-ALA alone.