Mitochondrial cofactor
Lipoic acid is covalently attached to several mitochondrial enzyme complexes.
Alpha-Lipoic Acid
CompoundAlpha-lipoic acid is a compound your body makes and uses in mitochondrial enzyme systems. It is not an essential dietary nutrient.
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What it is
What Is Alpha-Lipoic Acid?
Alpha-lipoic acid is a compound your body makes and uses in mitochondrial enzyme systems. It is not an essential dietary nutrient.
You do not need to turn this into a chemistry lesson. The useful part is understanding what researchers know, where it shows up in food, and what that means in everyday eating.
What research discusses
What Research Actually Says About Alpha-Lipoic Acid
Energy metabolism
Those enzyme complexes participate in oxidative energy metabolism.
Redox chemistry
Lipoic acid and dihydrolipoic acid participate in redox reactions.
Research area
Supplemental alpha-lipoic acid has been studied clinically, but a Dietary Reference Intake has not been established.
How much you need
How Much Do You Need?
Recommended amounts depend on the nutrient, age, sex, and life stage. Some compounds do not have an established Dietary Reference Intake.
Use the authoritative source below for the current RDA, AI, upper limit, or other guidance that applies to Alpha-Lipoic Acid.
See current intake guidance →Food sources
Where Alpha-Lipoic Acid Shows Up in Food
You do not need to memorize this list. These are everyday examples of foods that can contribute Alpha-Lipoic Acid. Amounts can change with serving size, variety, preparation, and fortification.
Spinach
Broccoli
Potatoes
Tomatoes
Organ meats
Food composition reference: USDA FoodData Central.
Make it useful
What Does That Look Like on a Plate?
Knowing what is in your food is useful. Knowing what to do with it is better. Pick a food. Find a recipe. See what you already have. Plan the meal. Buy what is missing. Then go eat food.
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A little context matters
When More Isn't Better
Food contributes small amounts. Concentrated supplements can have medication and blood-glucose considerations and should not be treated as equivalent to food sources.
Food and supplements are not the same thing. Supplements can deliver much larger doses. Medications, pregnancy, kidney or liver function, allergies, and other health circumstances can change what is appropriate.
Evidence & trusted sources
Where This Information Comes From
NIH PubChem – Alpha-Lipoic AcidPrimary nutrient reference
USDA FoodData CentralFood composition and nutrient data
Evidence last reviewed: October 2026
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