Life Extension Alpha-Lipoic Acid with Biotin

Alpha-lipoic acid· evidence: Limited

Alpha-lipoic acid (ALA, not to be confused with the omega-3 alpha-linolenic acid) is a compound the body makes itself and uses in energy production. It is also found in small amounts in meat, offal, spinach and broccoli.

At high doses it has been studied mainly in people with nerve problems linked to diabetes, where some trials showed modest effects, usually with injected rather than oral doses. Evidence in healthy people for energy, ageing or weight is limited. We make no claims about diabetes, blood sugar or nerve conditions.

There are no authorised health claims for alpha-lipoic acid.

Typical dose: Supplements usually give 100 to 600 mg a day.

Safety: Can cause nausea and, rarely, skin rash. It may lower blood sugar, so speak to your GP if you take diabetes medicines. A rare autoimmune reaction causing low blood sugar (insulin autoimmune syndrome) has been reported, mainly in people of East Asian descent. Not well studied in pregnancy.

Research we looked at:
Linus Pauling Institute, Oregon State University. Micronutrient Information Center: Lipoic acid. lpi.oregonstate.edu/mic/dietary-factors/lipoic-acid
Mijnhout GS, Kollen BJ, Alkhalaf A, et al. Alpha lipoic acid for symptomatic peripheral neuropathy in patients with diabetes: a meta-analysis of randomized controlled trials. Int J Endocrinol 2012;2012:456279.

Biotin· evidence: Insufficient

Biotin (vitamin B7) helps the body turn food into energy. Adults need only about 40 to 50 µg a day, and it is found in eggs, nuts, seeds, meat and many other foods. Deficiency is rare and is mostly seen with rare genetic conditions, long-term raw egg white intake or some medicines.

Biotin is heavily marketed for hair and nails. In people who are actually short of biotin, hair and skin problems improve when it is replaced. In healthy people who are not deficient, there is no good evidence that high-dose biotin makes hair grow faster or thicker, or nails stronger.

Most hair-and-nail products use 2,500 to 10,000 µg, which is 50 to 200 times the daily need. The body excretes the excess, so it is not known to be harmful, but you are paying for an amount you do not need.

Typical dose: Adults need about 40 µg a day (NRV on labels: 50 µg). Most diets provide this.

Safety: High-dose biotin can make some blood tests give false results, including thyroid tests and the troponin test used to diagnose heart attacks. Tell your doctor and the lab that you take biotin, and ask whether you should stop it for a few days before a blood test. The UK Expert Group on Vitamins and Minerals considered 970 µg a day from supplements unlikely to cause harm; there is limited safety data above that.

Research we looked at:
US Food and Drug Administration (2019 update). Biotin interference with troponin lab tests: FDA safety communication.
Patel DP et al. A review of the use of biotin for hair loss. Skin Appendage Disord 2017;3(3):166–169.
EFSA NDA Panel. Scientific opinion on dietary reference values for biotin. EFSA Journal 2014;12(2):3580.
Expert Group on Vitamins and Minerals (2003). Safe Upper Levels for Vitamins and Minerals. Food Standards Agency.

Cost per daily dose lets you compare packs of different sizes fairly.Worked out from our current prices.