Comparison
Alpha-Lipoic Acid vs Urolithin A
Side-by-side of Alpha-Lipoic Acid and Urolithin A. Every row below is pulled from the compound schema and will update as our data grows. For deeper reads, follow through to each compound page.
Alpha-Lipoic Acid
Alpha lipoic acid supplement guide: 600 mg/day oral dosing, R-ALA vs racemic absorption, neuropathy trial data, antioxidant mechanism, interactions.
Urolithin A
Urolithin A supplement guide: pomegranate-derived metabolite, 500-1000 mg Mitopure dosing, mitophagy and muscle endurance evidence.
Effects at a glance
Alpha-Lipoic Acid
- •Approved Rx for diabetic neuropathy in Germany at 600 mg/day IV (Thioctacid) since 1960s
- •Improves neuropathy symptoms (TSS, NIS) at 600 mg/day IV across ALADIN and SYDNEY trials
- •R-ALA enantiomer absorbs 40-100% better than racemic mixtures
- •Activates AMPK; produces small HbA1c reductions in T2DM
- •Plasma half-life ~30 minutes; split dosing or sustained-release is standard
- •Hypoglycemia risk with insulin or sulfonylureas; medication adjustment may be required
Urolithin A
- •Gut-microbiome-derived metabolite of pomegranate and walnut ellagitannins
- •Roughly 40% of adults are 'urolithin producers' from dietary intake; ~60% are non-producers
- •Ryu 2016 (Nature Medicine) reported lifespan extension in C. elegans and muscle benefits in aged rodents
- •Andreux 2019 first-in-human trial (n=60) established safety and mitochondrial gene-expression upregulation
- •Singh 2022 (n=66, 4 months, 1000 mg/day) reported improved muscle endurance in older adults
- •Most human trial portfolio is Amazentis-funded; independent replication is thin
Side-by-side
| Attribute | Alpha-Lipoic Acid | Urolithin A |
|---|---|---|
| Category | supplement | supplement |
| Also known as | ALA, thioctic acid, R-ALA, R-lipoic acid | UA, Mitopure, ellagitannin metabolite |
| Half-life (hr) ↗ | 0.5 | 17 |
| Typical dose (mg) ↗ | 600 | 500 |
| Dosing frequency | 1 to 3 times daily on empty stomach | daily, morning with food |
| Routes | oral, iv | oral |
| Onset (hr) | 0.5 | 2 |
| Peak (hr) | 1 | 4 |
| Molecular weight | 206.33 | 228.2 |
| Molecular formula | C8H14O2S2 | C13H8O4 |
| Mechanism | Dual lipid- and water-soluble antioxidant; redox cycles with dihydrolipoic acid (DHLA) to scavenge ROS, regenerate vitamin E and C, and chelate transition metals. Activates AMPK in liver and muscle; cofactor for pyruvate and alpha-ketoglutarate dehydrogenase complexes. | Induces mitophagy via potentiation of PINK1/Parkin signaling, leading to selective degradation of damaged mitochondria. Secondary anti-inflammatory effects via NF-kB modulation. |
| Legal status | Dietary supplement (US, UK, Canada, most EU); prescription drug for diabetic neuropathy in Germany | OTC dietary supplement (US GRAS 2018; EFSA Novel Food 2021) |
| WADA status | allowed | allowed |
| DEA / Rx | Not scheduled | OTC supplement (not scheduled) |
| Pregnancy | Insufficient data; precautionary avoidance | Insufficient data; not routinely recommended |
| CAS | 62-46-4 | 1143-70-0 |
| PubChem CID | 864 | 5488186 |
| Wikidata | Q161227 | Q27101321 |
Safety profile
Alpha-Lipoic Acid
Common side effects
- nausea
- abdominal discomfort
- diarrhea
- sulfurous odor
- rash (rare)
Contraindications
- pregnancy and lactation (insufficient safety data)
- active insulin autoimmune syndrome predisposition
Interactions
- insulin and sulfonylureas: additive hypoglycemia; medication dose adjustment may be required(major)
- thyroid hormone: may reduce T4 to T3 conversion at high doses(moderate)
- biotin: ALA competes with biotin uptake; chronic use can induce biotin insufficiency(minor)
- iron supplements: ALA chelates iron and reduces absorption; separate dosing(moderate)
- chemotherapy (oxidative-stress-dependent agents): theoretical interference; coordinate with oncology team(moderate)
Urolithin A
Common side effects
- mild GI upset (rare)
- soft stools (rare)
Contraindications
- pregnancy and lactation (insufficient data)
- active chemotherapy (consult oncology)
Interactions
- chemotherapy agents: theoretical interaction with mitochondrial-targeting agents; consult oncologist(moderate)
Which Should You Take?
Urolithin A comes out ahead for most readers on the criteria we weight: 3 catalogued goals, OTC dietary supplement, oral dosing, with a Tier-A outcome catalogued. Alpha-Lipoic Acid is the right call when one of the conditionals below applies.
- → If your priority is metabolic health and glucose control, pick Alpha-Lipoic Acid.
- → If your priority is long-term neuroprotection, pick Alpha-Lipoic Acid.
- → If your priority is muscle hypertrophy, pick Urolithin A.
- → If your priority is mitochondrial function, pick Urolithin A.
Edge case: Half-lives differ materially (Alpha-Lipoic Acid ~0.5 hr vs Urolithin A ~17 hr). Urolithin A reaches steady state faster; Alpha-Lipoic Acid is easier to dial in if tolerability is uncertain.
Default choice: Urolithin A. Lower friction to source, a Tier-A evidence outcome catalogued, and broader goal coverage. Reach for Alpha-Lipoic Acid only if your priority sits squarely in the goals it owns above.
This verdict is generated from each compound's schema (goals, legal status, evidence outcomes, dosing route). It updates automatically as our compound data evolves; the deeper read sits on each individual compound page.
Common questions
What is the difference between Alpha-Lipoic Acid and Urolithin A?
Alpha-Lipoic Acid and Urolithin A differ in category (supplement vs supplement), mechanism, and typical dosing. See the side-by-side table for full details.
Which has a longer half-life, Alpha-Lipoic Acid or Urolithin A?
Alpha-Lipoic Acid half-life is 0.5 hours; Urolithin A half-life is 17 hours.
Can you stack Alpha-Lipoic Acid with Urolithin A?
Stack compatibility depends on mechanism overlap, legal status, and individual response. Check each compound page for specific interactions and contraindications before combining.
Go deeper