Alpha lipoic acid (ALA) for fertility

On this page

1. What is alpha lipoic acid?
2. Function and how it works
3. Fertility benefits
4. Recommended daily dose
5. Food sources
6. Cautions and contraindications
7. My Fertility Guide
8. Related pages

1. What is alpha lipoic acid?

Alpha lipoic acid (ALA), also known as thioctic acid, is a naturally occurring sulphur-containing compound made in small quantities by the body. It is a unique antioxidant because it is both water- and fat-soluble, allowing it to neutralise free radicals in any cellular compartment. ALA also reacts with B vitamins to speed up the metabolic reactions that produce energy from food.

Reference ranges and recommended intakes vary from country to country — always interpret guidance against the recommendations of your own healthcare authority.

2. Function and how it works

ALA supports fertility through several mechanisms:

1. Universal antioxidant. Because ALA is both water- and fat-soluble, it protects cell membranes (fat-soluble compartments), the inside of cells (water-soluble compartments) and DNA from oxidative damage.
2. Recycles other antioxidants. ALA enhances the activity of vitamin C and vitamin E by recycling them back to their active forms after they have neutralised free radicals.
3. Energy production. ALA is a cofactor for enzymes that drive the citric acid cycle, helping to produce ATP from food.
4. Insulin sensitivity. ALA improves insulin signalling and is used clinically in PCOS and diabetes.
5. Mitochondrial function. ALA supports mitochondrial efficiency, particularly relevant for older eggs.

3. Fertility benefits

ALA is particularly useful for women with PCOS and insulin resistance, those with poor egg quality, and men with sperm DNA damage. Its ability to recycle vitamins C and E makes it a powerful adjunct to broader antioxidant strategies.

4. Recommended daily dose

I recommend a daily dose of 50–100 mg of alpha lipoic acid for general fertility support. Higher doses (300–600 mg) are used for specific indications such as PCOS or diabetic neuropathy under professional supervision. The R-ALA form is more biologically active than the racemic mixture.

5. Food sources

Small amounts of ALA are found in:

1. Red meat and offal (heart, kidney, liver)
2. Spinach, broccoli and Brussels sprouts
3. Tomatoes
4. Peas and beans
5. Yeast (brewer's yeast)

The amount of ALA in food is small — supplementation is the main way to achieve clinically useful doses.

6. Cautions and contraindications

1. ALA can lower blood sugar — people with diabetes should monitor blood sugar carefully when starting.
2. ALA can affect thyroid hormone levels in people on thyroid medication — discuss with your doctor.
3. Take ALA on an empty stomach for best absorption (food reduces absorption by up to 30%).
4. Always consult with a fertility specialist or your doctor before starting any new supplement regime.

7. My Fertility Guide

8. Related pages

• Fertility supplements directory
• Vitamin C
• Vitamin E
• Coenzyme Q10
• Myo-inositol
• PCOS