Alpha-Lipoic Acid Side Effects: Acid Reflux?
You start taking Alpha-Lipoic Acid (ALA) for your brain or neuropathy. But a few days later, you feel a burning sensation in your chest. Is it the supplement?
Yes, it likely is. Acid Reflux (Heartburn) is the most common side effect of ALA. This is because ALA is, chemically speaking, a fatty acid. It can irritate the esophagus and stomach lining, especially when taken as directed (on an empty stomach).
The Dilemma: Absorption vs. Comfort
Here is the catch-22 of Alpha-Lipoic Acid:
- Empty Stomach: Taking it 30 minutes before food maximizes absorption because proteins in food compete with ALA for uptake.
- With Food: Taking it with a meal buffers the acidity and prevents heartburn, but significantly reduces the amount that gets into your blood.
Some users report a burning sensation in the throat immediately after swallowing. This is often due to the capsule dissolving too quickly or residue on the pill. Drinking a full glass of water helps wash it down completely.
How to Prevent the Burn
If you have a sensitive stomach or GERD, you don't have to give up on ALA. You just need to adjust your protocol.
Strategy 1: The "Buffer Snack"
Instead of a full meal, take your ALA with a small, low-protein snack. A few crackers or a piece of fruit can provide enough buffer to protect your stomach lining without introducing enough protein to block absorption.
Strategy 2: Split the Dose
Instead of taking 600mg all at once, split it into two doses of 300mg (or use FOG OFF which contains a balanced amount). Smaller doses are less irritating to the gastric mucosa.
Strategy 3: Hydration
Always take ALA with at least 8oz (a full glass) of water. This dilutes the acid in your stomach and ensures the capsule moves quickly into the small intestine where it belongs.
Other Side Effects
Aside from heartburn, ALA is generally well-tolerated. Rare side effects include:
- Skin Rash: A sign of allergic reaction.
- Hypoglycemia: Low blood sugar (feeling shaky/dizzy), mainly in diabetics on medication.
- Changes in Urine Smell: Similar to asparagus, due to sulfur metabolism.
Summary
The "burn" means it's potent, but it doesn't have to be painful. By hydrating well and using a small carb buffer if needed, you can get the brain benefits of ALA without the heartburn.
FOG OFF is formulated for easy digestion.
Frequently Asked Questions
A: Sometimes. Stabilized Sodium R-Lipoate is less acidic than standard Alpha-Lipoic Acid, so it may be gentler on the stomach for some users.
A: Yes, but separate them. Antacids reduce stomach acid, which might slightly alter the breakdown of the capsule, but it is generally safe to take Tums if you get heartburn from ALA.
A: Try taking it with a small snack first. If the pain persists or is severe, discontinue use and consult your doctor, as you may have an ulcer or gastritis.
Share:
brain fog blog posts
-
Neurological Sleep Protocol for Brain Fog and Peak Cognitive Performance
A brain‑first sleep protocol for people who wake up foggy even after 8 hours in bed. 📅 Updated: January 2026 ⏱️ 9 min read ✅ Medically Reviewed by Dr. Alexandru Amarfei, M.D. Fixing your sleep architecture—side‑sleeping, a 10‑hour caffeine cutoff,...
-
54 ways to get rid of brain fog
Evidence-tiered strategies from clinical research AND patient communities. No wellness woo. Just biology and honest answers. Medically Reviewed By Dr. Alexandru-Theodor Amarfei, M.D. Last Updated February 2, 2026 Reading Time 24 minutes Medical Disclaimer: This content is for informational purposes...
-
Brain Cloudiness vs. Brain Fog: Is There a Difference?
Written by Dr. Alexandru-Theodor Amarfei, M.D. Published June 15, 2024 Updated January 14, 2026 Reading Time 8 min read Medically Reviewed by Dr. Alexandru-Theodor Amarfei, M.D. Visual comparison of brain cloudiness (transient, metabolic) vs. brain fog (chronic, inflammatory) Table of...
