Dietary food sources that contain alpha lipoic acid have not been well researched. Food groups that contain ALA have been found in two categories which include green plants and food we get from animals. If you eat a well-balanced diet that includes meats and vegetables you may be receiving adequate amounts of alpha lipoic acid through those foods. Many people who are trying to add alpha lipoic acid to their diet choose to take ALA supplements with the approval of their physician.
Alpha Lipoic Acid Food Sources – Green Plants
The chloroplasts in plant life require alpha lipoic acid for energy production in plants just as our cells require it. Because green plants have a high concentration of chloroplasts they are a good source of alpha lipoic acid. Vegetables such as spinach, broccoli, collard greens, lettuce and other green leafy vegetables are all good food sources of alpha lipoic acid.
Alpha Lipoic Acid Food Sources include Foods from Animals
Food we get from animals make up the second category of food sources for alpha lipoic acid. Just as mitochondrion is a crucial energy production center for humans, it is also true in animal life. This makes animal mitochondria a good source of alpha lipoic acid. Consumption of meats from the heart, liver, kidneys and skeletal muscle of animals will provide the best source because these are the major sources that contain alpha lipoic acid. Examples of these types of meats are those of the organs themselves, livers, kidneys, heart or those that are cut from areas near the bone such as round steak.
Supplementing Alpha Lipoic Acid Food Sources
For many people who are not able to acquire additional alpha lipoic acid from the ingestion of foods there are supplements available. They are available in varying dosages and your physician should be consulted for his or her dose recommendation and approval. The usual recommendation is to limit supplementation to approximately 100 milligrams each day, but if you have chronic medical conditions you should always consult your physician before beginning any type of supplementation. Lipoic Acid is generally listed as alpha lipoic acid on the labeling of most products. Once consumed and processed by the body it is converted to dihydrolipoic acid (DHLA) which is also available in supplemental forms.
It has also been found that yeast such as that used in meal preparation or baking also contains alpha lipoic acid. Eating foods made with yeast is therefore a source of ALA.
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