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Alpha lipoic acid (ALA) is a powerful antioxidant that is uniquely soluble in both water and fat, allowing it to support cellular health throughout the body. For female fertility, it is most often discussed for its potential to help protect ovarian function and egg quality from oxidative damage, and for its role in supporting insulin sensitivity in women with PCOS (PMOS). We always recommend speaking to your healthcare practitioner before starting any new supplement.
Alpha Lipoic Acid (ALA) is a powerful antioxidant found in every cell of the body, where it helps convert glucose into energy.
What sets ALA apart from other antioxidants is its dual solubility in both water and fats, enabling it to operate in all parts of the cell. This versatility allows ALA to effectively combat oxidative stress, contributing to improved cellular function and protection.
Oxidative stress, caused by an imbalance between free radicals and antioxidants, can significantly impact female fertility. Free radicals can damage cells, including eggs and reproductive tissues, leading to decreased fertility. Antioxidants like ALA help neutralise free radicals, protecting cells from damage and supporting overall reproductive health.
ALA's antioxidant properties help protect the ovaries from oxidative stress, promoting healthier ovarian function. By reducing oxidative damage, ALA supports the production of high-quality eggs, which is crucial for successful conception.
Egg quality is a critical factor in female fertility. ALA helps improve egg quality by protecting eggs from oxidative damage and supporting cellular health. Better egg quality increases the chances of successful fertilisation and healthy embryo development.
Insulin resistance can affect fertility, particularly in women with polycystic ovary syndrome (PCOS), now PMOS. ALA has been shown to improve insulin sensitivity, helping to regulate blood sugar levels and reduce the symptoms of PMOS (PCOS), thereby enhancing fertility.
Click here to learn more about PCOS.
An important update: On 12 May 2026, an international consensus published in The Lancet renamed Polycystic Ovary Syndrome (PCOS) to Polyendocrine Metabolic Ovarian Syndrome (PMOS). The new name reflects what we now understand about the condition's wider hormonal effects. Both names will be used during the transition to the 2028 ICD update. Read our explainer on what the rename means for your hormones and fertility.
Several studies have investigated the effects of ALA on female fertility. Research has demonstrated that ALA supplementation can improve ovarian function, enhance egg quality, and increase the chances of successful conception. Clinical studies have also shown that ALA can help reduce oxidative stress markers in women undergoing fertility treatments, potentially improving treatment outcomes.
ALA can be found in various foods, including spinach, broccoli, tomatoes, peas, Brussels sprouts, and organ meats like liver. Incorporating these foods into your diet can help boost your ALA levels naturally.
While dietary sources are beneficial, ALA supplements can provide a more concentrated dose of this vital antioxidant. For those considering a supplement, we recommend 400 mg per day.
In addition to ALA supplementation, adopting a healthy lifestyle can further enhance fertility. Focus on a balanced diet rich in antioxidants, regular physical activity, stress management techniques like mindfulness and meditation, and getting adequate sleep.
Inside Vitafem: Continuing our heritage of evolving with the latest clinical evidence to set a new standard for female fertility formulas.
