Side-by-side comparison of mechanisms, dosing, interactions, and stacking potential.
| Alpha Lipoic Acid (ALA) | NAC (N-Acetyl Cysteine) | |
|---|---|---|
| Category | Supplements | Supplements |
| Standard Dose | 300-600mg R-ALA daily | 600-1200mg daily |
| Timing | On empty stomach, 30-60 min before meals. Split doses for higher amounts. | On empty stomach for best absorption, 30 min before meals. Split doses if >600mg. |
| Cycle Duration | ongoing or cycle 12 weeks on, 4 weeks off | Cycle 8 weeks on, 2 weeks off (to avoid potential downregulation of endogenous GSH production) |
| Evidence Level | strong_human | strong_human |
ALA is a dithiol compound that functions as a cofactor for mitochondrial alpha-keto acid dehydrogenases (pyruvate dehydrogenase, alpha-ketoglutarate dehydrogenase). Both ALA and its reduced form DHLA are potent antioxidants capable of regenerating other antioxidants including vitamin C, vitamin E, and glutathione. ALA activates AMPK, improving glucose uptake via GLUT4 translocation, and modulates NF-kB-mediated inflammatory signaling. It chelates redox-active metals (Fe2+, Cu2+).
300-600mg R-ALA daily
On empty stomach, 30-60 min before meals. Split doses for higher amounts.
ongoing or cycle 12 weeks on, 4 weeks off
NAC is a precursor to L-cysteine, the rate-limiting substrate for glutathione (GSH) synthesis via glutamate-cysteine ligase. It directly replenishes intracellular GSH, the master endogenous antioxidant. NAC also modulates glutamatergic neurotransmission by stimulating the cystine-glutamate antiporter (system Xc-), influencing extrasynaptic glutamate levels. Additionally, it acts as a mucolytic by cleaving disulfide bonds in mucus glycoproteins.
600-1200mg daily
On empty stomach for best absorption, 30 min before meals. Split doses if >600mg.
Cycle 8 weeks on, 2 weeks off (to avoid potential downregulation of endogenous GSH production)
Take our free assessment to get personalized recommendations based on your health goals, current stack, and biomarkers.
Get Your Free Protocol →or take the assessment →