Lipoic acid (vitamin N) - benefits, harms and effectiveness for weight loss

Vitamin N is an essential coenzyme in the body, it has powerful antioxidant properties and is found in almost all cells. In the scientific world, there are other names for this substance - thioctic acid, thioctacid, lipoate, berlition, lipamide, para-aminobenzoic, alpha-lipoic acid.

Characteristic

A normally functioning organism synthesizes lipoic acid independently in the intestine. Therefore, there is no fundamental difference for this substance in which medium it manifests itself: the vitamin dissolves perfectly in both fatty and aqueous media, and practically does not depend on the degree of acidity.
Due to the peculiarities of the chemical formula, vitamin N easily penetrates through the cell membrane into the cell and fights free radicals, neutralizing their action. It has been proven that lipoic acid protects the DNA molecule from destruction, the integrity of which is the key to longevity and youth.

The vitamin formula is a combination of sulfur and fatty acid. Lipoic acid is involved in the process of glycolysis, and also promotes the production of energy from sugar entering the body, thereby reducing its level.

© iv_design - stock.adobe.com

Vitamin N is represented by two types of isomers: R and S (right and left). They are mirror images of each other in terms of molecular composition. The R isomer is produced in the body in greater quantities, and is also better absorbed and has a broader effect than S. But its excretion in its pure form under laboratory conditions is too costly, so manufacturers prefer to use vitamin N not synthesized for isomers in supplements.

Sources of Lipoic Acid

Maintaining lipoic acid levels in the body occurs in three main ways:

• independent synthesis in the intestine;
• obtaining from incoming food;
• the use of special dietary supplements.

With age and with intense training in athletes, its concentration and the amount produced decreases.

You can compensate for the lack of vitamin by eating the following foods:

• meat offal (kidneys, liver, heart);
• rice;
• cabbage;
• spinach;
• milk products;
• chicken eggs.

© satin_111 - stock.adobe.com

But lipoic acid obtained from food is not fully broken down in the body, only a small part of it is absorbed, everything else is excreted without being absorbed.

It should be noted that carbohydrate-containing foods interfere with the absorption of vitamin N. This should be taken into account when using the vitamin as a supplement - it is not recommended to take it with a meal containing a large amount of carbohydrates.

Benefits for the body

Vitamin N does not belong to the group of vital vitamins, but it is present in all cells and performs a number of useful functions:

1. has a powerful antioxidant effect;
2. increases the elasticity of the walls of blood vessels, strengthens them and prevents the formation of blood clots;
3. stimulates energy metabolism, accelerating the breakdown of glucose;
4. promotes the elimination of toxins (mercury, arsenic, lead);
5. protects liver cells;
6. restores nerve fiber cells damaged as a result of alcohol intoxication;
7. effective in the complex treatment of skin problems;
8. increases the protective functions of the body;
9. improves visual acuity.

Vitamin N deficiency

With age, any vitamins in the body are not synthesized enough. This also applies to the production of lipoic acid. If a person exposes his body to grueling regular training, then its concentration decreases significantly. Deficiency can also be caused by:

• imbalance in nutrition;
• harmful environmental factors;
• lack of vitamin B1 and proteins in the body;
• skin diseases;
• liver disease.

Lipoic acid works in conjunction with other trace elements. It is almost impossible to isolate the specific symptoms of its deficiency, but with prolonged vitamin N deficiency, quite serious problems can arise:

• headaches, cramps, which is associated with a decrease in the rate of regeneration of nerve cells;
• disruption of the liver, the consequence of which may be the accelerated formation of adipose tissue in it;
• a low concentration of the vitamin adversely affects the blood vessels and can lead to the development of atherosclerosis.

As a rule, all these changes occur in the body with almost no symptoms. A group of alarming changes was identified, in which you should consult a doctor:

• frequent convulsions;
• heaviness in the liver area;
• plaque on the tongue;
• regular dizziness;
• dark circles under the eyes;
• intense sweating;
• bad breath.

Excess lipoic acid

Everything is good in moderation - this rule is especially important for taking vitamins and minerals. Those useful substances that come with food rarely cause an overdose, since they are easily and quickly absorbed, and the excess is quickly excreted.

As a rule, a violation of the dosage of the supplement can lead to an excess of the vitamin. Symptoms that there is too much lipoic acid in the body may be the following factors:

• heartburn and bloating;
• pain in the stomach;
• stool disturbance;
• an increase in gastrointestinal acidity;
• allergic skin rashes.

Cancellation of the supplement relieves these symptoms, but it is still not recommended to exceed the recommended daily allowance.

Vitamin N dosage

The daily dose of the vitamin depends on various factors: age, physical activity, individual physiological characteristics of the body. But experts have derived the average rate for different people:

Children are usually satisfied with the amount of lipoic acid that they receive from food or mother's milk. These indicators are typical for the average person. They change under various factors.

Groups of people whose need for vitamin increases:

• professional athletes and people who regularly play sports;
• representatives of harmful professions;
• protein food adherents;
• persons suffering from diabetes mellitus;
• overweight people;
• pregnant women;
• people prone to stress and nervous disorders.

Lipoic acid for weight loss

Vitamin N accelerates energy metabolism by synthesizing energy, including from fats, which promotes their burning and prevents deposition. It works especially effectively with regular physical activity. Lipoic acid increases the body's endurance, which makes it possible to increase the intensity of training while losing weight.

Due to its inhibitory effect on the production of leptin, the vitamin reduces hunger and gives a quick feeling of fullness while reducing the amount of food consumed.

To lose weight, it is enough to take 50 mg of vitamin N per day, preferably in the morning, so that the acid works actively all day. You can divide this amount into two doses, and use the second part of the supplement before sports activities.

Vitamin N for athletes

During training, oxygen exchange in cells is accelerated, and muscle fibers are covered with microcracks. This helps to build muscle mass, provided there are sufficient amounts of trace elements that have restorative properties. This includes lipoic acid. It has the following effects on muscle fibers:

• enhances the antioxidant properties of cells;
• regulates oxygen exchange;
• strengthens cell membranes;
• relieves inflammation;
• participates in the restoration of cells of bones, cartilage, muscles and ligaments;
• is a conductor of creatine into muscle fiber cells;
• accelerates the synthesis of protein and glycogen, which promotes the production of insulin and increases the sensitivity of skeletal muscles to it.

Taking Vitamin N affects the body's endurance, especially during cardio loads and running: during intensive oxygen consumption by cells, lipoic acid accelerates the production of erythropoietin, which is the producer of red blood cells. It is they that promote the distribution of nutrients and oxygen through the cells of the body, opening the athlete's "second wind".

Watch the video: Alpha Lipoic Acid Review - Blood Glucose, Ketones Impact July 2018 (November 2024).