Increasing the effectiveness of training and combating excess weight are pressing issues for many athletes. Is it possible to find a remedy that will help solve them and be beneficial to health? Today, alpha-lipoic acid is often used as such a remedy. Is it really that effective? How to take it correctly? Are there any side effects? You can find out all this in our material.
Alpha lipoic acid is widely used today as a dietary supplement. It is used by many bodybuilders and athletes, most of whom confirm the high effectiveness of the drug. How valid is this evidence?
What are the benefits of alpha lipoic acid?
Regular sports training causes the accumulation of free radicals in the body and also increases oxidative stress in muscle fibers. Alpha lipoic acid prevents this. Its antioxidant properties prevent the formation of free radicals, relieve muscle stress, and normalize the ratio of proteins, fats and carbohydrates.
As a result, the athlete recovers faster after exercise. This acid fights reactive oxygen ions that negatively affect cell membranes. Bodybuilders also use it to help muscle tissue better absorb glucose, which provides energy to the body. As a result, the athlete becomes stronger and more resilient, which cannot but affect the quality of training.
In its action, alpha-lipoic acid is similar to insulin, since it, like it, plays an important role in the redox processes occurring in the human body. In combination with L-carnitine, lipoic acid promotes rapid muscle growth. Of course, this requires not only taking dietary supplements, but also a set of special strength exercises.
Lipoic acid is also needed in bodybuilding to get rid of excess fat. It helps to expend more energy and improves heat production in the body. And increased thermogenesis helps burn fat better. That is why this acid is included in many dietary supplements for athletes.
One of the most interesting modern trends in bodybuilding is the use of the anabolic effect of insulin. As you may or may not know, insulin is the main hormone in our body, responsible for “food reserves.” It directs and escorts amino acids, glucose and other nutrients into muscle cells, all of which simply cannot get to their destination without insulin, which must first “open the door.” For a long time we have seen some interesting “insulin copycats” attack the bodybuilding market. Some have earned a decent reputation in the gym, such as vanadyl sulfate, which in some studies has been shown to mimic the effects of insulin by allowing glucose and amino acids to pass into muscle cells. Chromium supplements work in a similar way—by enhancing the action of insulin, chromium may help some (but not all) bodybuilders get more and faster results from their workouts. Many "extreme" bodybuilders use medications designed for diabetics. These powerful drugs, when combined with intense strength training and an appropriate nutritional program, produce impressive results (they are also used in combination with growth hormone, steroids and IGF-1). This is one of the most dangerous areas in the use of medications in bodybuilding.
If you mess with these things, they will eventually kill you - not in forty years, or in ten, or even next week. If you decide to start a course of insulin today and overdose, you will die within a few hours. Needless to say, any ideas for simulating the work of insulin that do not involve such “exorbitant” measures may be of interest to bodybuilders. I recently had the opportunity to learn a lot of information about a very interesting substance called lipoic acid. This substance should not only be a safe and effective insulin mimic and potential anabolic agent, but also a powerful antioxidant. Listen, as they say, here.
Basics
Known by various names - lipoic acid, lipoate, alpha lipoic acid and thioctic acid - this substance acts as a coenzyme in many reactions in our body, one of which is called glycolysis, the conversion of sugars into energy. Lipoic acid enhances this process by supporting the activity of mitochondria, small structures located inside each muscle cell that act as an energy station.
Alpha lipoic acid is one of the organic compounds that helps bodybuilders recover and mobilize strength. It is especially necessary as it increases strength and promotes intense muscle building, interacting especially well with creatine.
Lipoic acid does not belong to the category of “essential” substances; it is produced by our body; However, there have been studies that show that adding lipoic acid to the diet of type 2 diabetics (those with insulin resistance that do not require insulin therapy) significantly enhances the body's ability to utilize sugar from the blood. Since muscles are primarily responsible for consuming sugar, it appears that lipoic acid helps muscles remove sugar from the bloodstream and enhances the process of glycogen synthesis. According to one study, daily intravenous injections of one gram of lipoic acid increases glucose utilization in diabetics by 50%. In Germany, this drug has long been used as a treatment for diabetics, just like insulin in the States. A group of doctors from Munich, led by Dr. Hans Tritschler, gave a report at an international conference on diabetes in which, in particular, it was noted that alpha-lipoic acid not only increases the susceptibility of muscle cells to glucose, but also at the same time reduces the consumption of glucose by fatty tissues. The result of this action of the drug is increased energy production in the muscles and decreased fat deposition in the body. Lipoic acid is also considered a powerful antioxidant. Two studies show that it helps protect red blood cells and fatty acids from both oxidative damage (commonly seen during intense exercise) and UV damage.
Targeted experiments have not yet been carried out on physically healthy people involved in sports. However, it is well known that a large (and growing) number of Americans suffer from insulin resistance, especially those with significant body fat and those whose diets include high amounts of saturated fat (that means more than half the population of the country). If you are someone who lacks insulin sensitivity and is looking to build muscle and lose body fat, then taking lipoic acid may help you recover faster, increase endurance, and give you bigger, more toned muscles. Indications for use
- Diseases of the peripheral nervous system associated with alcohol dependence;
- Diseases of the peripheral nervous system (neuropathy) resulting from diabetes;
- Metabolic syndrome;
- Fatty liver degeneration;
- Poisoning with alcohol, heavy metals, drugs, food;
- Cirrhosis of the liver;
- Atherosclerosis of the heart vessels;
- Disturbances in the activity of the thyroid gland;
- Activation of cerebral circulation and mental activity;
- During rehabilitation therapy after a stroke;
- Reduced immunity;
- Heavy physical activity;
- Work related to toxic substances (as prevention).
What is so special about alpha lipoic acid?
Intense training leads to the formation of free radicals, which have a destructive effect on the cellular structure. The antioxidant properties of lipoic acid are aimed at reducing the negative effects of free radicals and maintaining a balance in the metabolism of proteins and fats.
This pharmacological agent is represented by a biologically active compound, which in past years was classified as a group of vitamin-like substances, but today scientists have recognized it as a medicinal vitamin. Other names for this product are paraminobenzoic acid, lipamide, vitamin N, berlition, and many others. The international designation of this acid is thioctic. It belongs to a number of strong antioxidants and also has insulin-like effects, which has allowed it to establish itself as an effective remedy in the treatment of diabetes mellitus. As for the physical properties of the drug, it must be said that it is presented as a light yellow powder in the form of small granules and has a bitter taste. It is practically insoluble in an aqueous environment, but is easily diluted with alcohol. Most of this vitamin is found in meat, liver and kidneys of animals, and in plant foods: spinach and rice are rich in it. Alpha lipoic acid works in the body in the following ways:
- takes an active part in almost all biochemical reactions associated with the metabolism of fats and carbohydrates, as well as those related to the processes of oxidation and reduction in tissues;
- It should also be noted the positive effect of acid on the functioning of the thyroid gland, as a result of which people taking this drug are much less likely to experience Graves' disease;
- provides reliable protection of the skin from the negative effects of solar ultraviolet rays;
- helps produce energy resources in cells by promoting the synthesis of adenosine triphosphate;
- has a beneficial effect on vision, provides neuroprotective and hepatoprotective functions (this happens due to the fact that this acid improves the resistance of the liver and central nervous system to the negative effects of environmental factors);
- promotes the active growth and development of beneficial microorganisms in the intestinal lumen, and also acts as an excellent antioxidant;
- reduces cholesterol levels in the blood plasma and has effects similar to natural insulin;
- strengthens and makes the body's immune defense stronger.
Indications
Vitamin N is recommended to be taken:
- With impaired metabolism.
- With changes in the imbalance of the microflora of the gastrointestinal tract.
- In the treatment of colds, infectious and bacterial diseases.
- For allergies.
- Increased gas formation.
- For cardiovascular diseases.
- In the treatment of diabetes mellitus.
- With elevated cholesterol levels.
- Allergy.
- In the treatment of hepatitis, both acute and chronic.
- For a cold.
- Intoxication of various origins (medicinal, food, plant).
- In the treatment of pancreatitis, including those caused by alcohol addiction.
- For quick recovery of strength after illnesses.
- Depressive state.
- As a prophylactic against the development of atherosclerosis.
- For obesity.
- Prevention of infectious viral and oncological diseases.
- With reduced immunity.
- Disturbance of digestive processes.
In what cases should it be taken?
Doctors recommend using this drug when the following pathological conditions occur:
- pathologies of peripheral nerves caused by alcoholism;
- diabetic neuro- and angiopathy;
- metabolic syndrome;
- with fatty degeneration of hepatocytes or cirrhosis of the liver;
- after poisoning with various substances (alcohol, food toxins, heavy metals);
- with atherosclerotic vascular disease;
- with frequent colds associated with decreased immunity;
- with heavy and intense physical and mental stress;
- in the treatment of patients who have recently suffered a stroke.
Many people use alpha lipoic acid as a very effective weight loss aid.
It should be noted that this drug itself cannot cause fat burning; it gets rid of extra pounds only due to the fact that it reduces the concentration of glucose in the blood and eliminates the feeling of hunger. It turns out that a person taking this wonderful vitamin practically does not feel hungry, as a result of which he completely controls the time of food intake, as well as its quantity, which is why, in fact, he loses weight.
Normalizing plasma glucose levels simultaneously ensures the quality of lipid metabolism, and this, in turn, improves overall well-being. Thanks to its unique properties, thioctic acid allows you to convert absolutely all the carbohydrates you eat into energy resources, which means that excess fat will not be formed from glucose. This drug removes many wastes and toxins from the body, which also greatly facilitates the process of losing excess weight, albeit in an indirect way.
Lipoic acid enhances thermogenesis, increases energy expenditure, thereby affecting the formation of heat in the body. Due to this, active fat burning occurs.
If you learn to properly combine a balanced diet, physical activity and taking lipoic acid, you can soon achieve excellent results in the form of a tightened waist and a reduction in the numbers on your scales. Today, various dietary supplements are common, which include this acid and many other useful components that enhance its effect (B vitamins, carnitine, etc.). To reduce weight, the recommended dosage is 12 to 25 milligrams twice a day after meals. On training days, you can take the product additionally before and after sports. The maximum dose that can be taken by those losing weight is 100 milligrams per day. As for the duration of its use, it is usually two to three weeks.
Contraindications for additional use
All the properties of lipoic acid, as well as its benefits and harms for women, have been sufficiently studied by scientists. The element is necessary to support the functioning of all important functions of the body, but additional intake of vitamin N also has contraindications.
The acid is not recommended for use in cases of sensitivity to the components contained in its composition or allergic reactions. Vitamin N is also not prescribed to children under 6 years of age and pregnant girls, except in special cases.
Lipoic acid sometimes causes the following side effects in the body:
- Failure of the functions of the digestive tract, which causes vomiting, nausea, heaviness and abdominal pain;
- Itching, irritation, eczema;
- Anaphylactic shock;
- Fainting and headaches;
- Convulsions;
- Decreased blood glucose levels and deterioration of blood clotting.
Certain conditions of the body are not a complete contraindication, but require an informed decision about the use of the drug. For example, thioctic acid lowers blood sugar, enhancing the effect of medications taken for diabetes. The use of the element in the treatment of diabetics can provoke hypoglycemia.
The drug can reduce the effectiveness of chemotherapy and therefore is not prescribed for the treatment of cancer patients. The supplement should also be used with great caution in patients with stomach ulcers, gastritis with high acidity levels and low thyroid function. The duration of use may increase the risk of side effects.
Contraindications and side effects
Like any drug, lipoic acid must be used very carefully, as it contains active substances that can be harmful in some conditions. In recent years (2002, 2005, 2007) numerous experiments have been carried out in various laboratories and institutes around the world to identify contraindications for alpha-lipoic acid as a means of weight loss. Quite a few cases have been identified, but they still exist. Contraindications to its use are:
- children's age (up to 16 years);
- hypersensitivity;
- lactation;
- pregnancy.
On some low-quality resources you can find information that the daily intake of lipoic acid is from 400 to 600 mg. Uncontrollable in their desire to lose weight as quickly as possible, there are those who start taking the drug in precisely these doses. In fact, these are indicators for acute and severe forms of diabetes, which this drug copes well with.
It is not recommended to take lipoic acid for athletes suffering from diabetes, gastric and duodenal ulcers, and gastritis. In some cases, diarrhea, nausea, vomiting, and headaches are possible.
For a healthy person, such numbers result in an overdose, which manifests itself in such side effects as:
- nausea;
- allergic reactions;
- vomit;
- heartburn;
- diarrhea;
- headache.
It also happens that the dosage is met, but side effects from consuming lipoic acid are still present. This may be due to the influence of iron-containing drugs used simultaneously with it, or alcoholic drinks, which reduce the activity of this unique substance tenfold. Therefore, while taking ALA, you should avoid them.
Daily dose and rules of administration
It is quite natural that each person will need a different dosage of vitamin N during the day. It all depends on how healthy the person’s body is. If no deviations are observed and all systems function without failures, then 10 to 50 mg of lipoic acid is sufficient .
When liver function is impaired, acid production by the body itself is insufficient. To cope with the disease, much more vitamin is required - 75 mg. People with diabetes will need up to 600 mg.
Dosage
Clinical studies show that lipoic acid is a fairly safe drug, no toxicity has been found, but if you are going to experiment with it, you need to be careful - it is an insulin simulator.
In fact, lipoic acid has a very strong effect and if you exceed a single dosage, you may have problems with “low sugar” - fatigue, anxiety, nervousness, lack of concentration, etc. If you decide to try lipoic acid, start with small dosages - approximately 100-200 mg with food. Gradually, the dosage can be increased to 400-600 mg per day, taking equal doses with food, for example, three times 200 mg; this should give pretty decent results. I don't think bodybuilders should exceed a daily dose of 600 mg. studies show that further increases in dosage do not improve results. The effective dosage of alpha lipoic acid as an antioxidant is 200-300 mg per day.
Alpha lipoic acid for weight loss
If you study the overall picture of the impact of various modern weight loss products on the human body, most of them are aimed at burning fat. This leads to metabolic disorders, which is very harmful to the health of a person losing weight. The advantages of lipoic acid over them are that its mechanism of action is significantly different from them.
- It improves and activates metabolic processes, rather than disrupting them.
- This is a natural, not synthetic substance. The human body itself produces acid (albeit in too small quantities).
- There are very few contraindications and side effects.
- The drug allows you to avoid exhausting diets and hunger strikes that are harmful to the body.
- Lipoic acid does not burn fat, but naturally converts it into energy.
- Compared to other weight loss drugs, ALA is very inexpensive.
- Unlike other products, acid will relieve your skin of stretch marks after losing weight and keep your body youthful and beautiful.
- If almost all drugs for losing excess weight are contraindicated for use by diabetics, then lipoic acid is one of those few drugs that are not only not prohibited, but are also recommended for people with this disease.
Another important advantage of lipoic acid over other weight loss products is its multifaceted effect on the body. Along with the loss of kilograms, you can notice how your general well-being improves, your stomach stops bothering you, your vision improves, your blood sugar decreases, and your heart parameters return to normal. Considering such a rich and multifaceted range of effects of ALA on health, it becomes clear why today many people who want to lose weight turn to lipoic acid for help.
As a result of exposure to ALA, metabolic processes in tissues and cells are not disrupted, but are accelerated and improve the functioning of many organs. No harmful substances remain, the cells receive the necessary nutrition, fats are naturally converted into useful and necessary energy.
Content in food
The lipoic acid content in products is very small. In order to balance your diet and slightly enrich it with such an important substance for improving health, you can include the following products in the menu:
- brewer's yeast;
- unpolished, brown, wild rice;
- green vegetables: broccoli, spinach or Brussels sprouts;
- peas;
- tomatoes;
- offal: liver, kidneys.
Action of acid
The effectiveness of lipoic acid for health is clear, but where do the kilograms disappear when using this drug? The mechanism of its action is very simple and is as follows:
- inactivates harmful substances (heavy metals, toxins, radionuclides and other organic “garbage”);
- serves as a catalyst for the process of burning sugar in the blood;
- promotes the conversion of nutrients supplied with food into energy;
- restores blood vessels and small nerve endings;
- suppresses appetite;
- helps the liver cope with excessive loads if the weight goes beyond all conceivable and inconceivable limits.
As a result, metabolic processes in tissues and cells are not disrupted, but are accelerated and significantly improve the functioning of many organs. No harmful substances remain, the cells receive the necessary nutrition, fats are naturally converted into useful and necessary energy. To maintain such a complex effect of lipoic acid on the body, you need to increase physical activity and play sports while taking it. No wonder lipoic acid is considered the most effective dietary supplement for athletes.
Instructions for use
How should you take lipoic acid for weight loss? In what dosages and in what course? The most correct decision would be to consult a nutritionist or your attending physician if you have any diseases. It is he who will be able to determine for you the average daily dose of the drug that will help you lose weight. The dosage will depend on your initial, individual parameters (weight and health status). Typically, a healthy body requires no more than 50 mg of the drug. The minimum threshold is 25 mg. The most effective time to take this drug for weight loss is:
- immediately before breakfast or immediately after it;
- after physical activity (i.e. after training);
- during the last meal.
You can enhance the effect of this wonderful medicine by knowing a little trick: it will be best if you combine taking lipoic acid for weight loss with the absorption of carbohydrate foods. Let us remind you that these can be dates, pasta, rice, semolina or buckwheat porridge, honey (be careful with sweets when losing weight), bread, beans, peas and other foods rich in carbohydrates.
It is worth knowing that lipoic acid for weight loss is often prescribed in combination with levocarnitine, which in the instructions for use may be designated as L-carnitine or simply carnitine. This is an amino acid related to B vitamins, the main purpose of which is to activate fat metabolism. Carnitine helps the body quickly expend the energy of its fats, releasing it from cells. When purchasing a drug, pay attention to its composition. Many dietary supplements contain both carnitine and alpha-lipoic acid, which is quite convenient for anyone losing weight. After all, in this case, you don’t need to think about when and which of these substances is best to take.
Features of the method for weight loss
Alpha lipoic acid (vitamin N) is present in anti-aging creams and injectable formulations. One of the effective means for normalizing body weight is lipoic acid. It is able to convert carbohydrates into energy, and simply burn the excess without converting them into fats.
Consulting a doctor will allow you to use lipoic acid with maximum benefit.
Thus, a decrease in body weight occurs. The course of taking the tablet drug must be prescribed by the attending physician or local physician. The dosage is set individually, it all depends on the degree of obesity and concomitant diseases. Sometimes lipoic acid is taken as a vitamin preparation daily, in small portions.
This vitamin should not be taken with alcohol or medications containing iron.
Typically, the attending physician tries to rid his patients of extra pounds by prescribing medications with vitamin N. It should be kept in mind that lipoic acid capsules, rather than tablets, are best absorbed by the body. To achieve the desired result, the daily intake for overweight can range from 25 to 50 mg. Take acid twice, morning and evening, preferably with food enriched with carbohydrates.
Efficiency according to doctors
Doctors are unanimous in their opinion about the effectiveness of lipoic acid and its role in weight loss. However, they never tire of asserting that in the absence of physical activity and an appropriate diet (no fatty or sweet foods), lipoic acid does not lead to weight loss. To confirm this fact, doctors cite the example of those people who take ALA not as a means of losing weight, but as a cure for diabetes: their weight does not decrease throughout the course of treatment. Along with this, nutritionists and therapists, as well as cosmetologists, note the simply wonderful effect of acid on a person’s health in general and on his appearance. Truly it is a natural antioxidant that allows you to strengthen your nails and hair, and relieve your skin of wrinkles and stretch marks. Lipoic acid is produced in the human body in small quantities: this is catastrophically not enough for all tissues and cells. Therefore, there are two ways to make up for its deficiency.
- Foods rich in lipoic acid. The body can get some ALA from food. Therefore, you can review your diet and include foods that are high in lipoic acid: beef, organ meats (liver, kidneys, heart), milk, rice, broccoli, cabbage and spinach. However, even in this case, the body will not have enough of this acid. Therefore, there is another sure way to replenish the reserves of this substance in the body.
- Pharmacy supplements. Lipoic acid can be found either at the pharmacy or in the catalogs of numerous online stores that sell weight loss products. Just don’t confuse a dietary supplement with a drug: their functions differ. The tablets are sold in regular blisters and cost mere pennies. Lipoic acid for weight loss costs an order of magnitude higher, but is not more expensive, but much cheaper than other products with the same effect. It can be found from 250 rubles for 40 tablets. The price, of course, depends on the manufacturer.
Lipoic (thioctic) acid is a complete drug that is widely used in medicine for diseases of the nervous system and liver, poisoning, alcoholism, hepatitis and diabetes...
Considering all the above tips and recommendations, you can achieve significant weight loss with the help of lipoic acid. It will also help you correct some health problems, improve your well-being and help your body work like a working, accurate clock. A substance given to us by nature itself can provide you with not only a beautiful appearance, a slim figure without extra pounds, but also excellent health.
