If you've been doing your homework on egg quality, three supplements keep coming up: CoQ10. NAC. Alpha Lipoic Acid. Every fertility specialist, every wellness blog, every TTC forum.
But what actually are they? What do they each do? And why do you really need all three, not just one?
In our previous blog on egg quality, we covered the foundations what egg quality is, why it declines and why it matters whether you're trying naturally or through IVF. This post takes the next step. Here's everything you need to know about the egg quality trio — explained in real terms, not science textbook ones.
What's actually damaging your eggs?
Two main things drive egg quality decline as we age:
The real version: A drop in mitochondrial function (the energy-producing parts of your cells) and a rise in oxidative stress (damage caused by unstable molecules called free radicals). Eggs are uniquely vulnerable because each one contains around 100,000 mitochondria — more than any other cell in your body.
In plain English: Picture each of your eggs as a tiny house. That house needs two things to stay in great shape — electricity to power everything, and a cleaning crew to stop dirt, damage and "rust" from piling up. As we age, the power supply weakens and the mess builds up faster than the cleaners can handle.
Each of these three supplements plays a completely different role in keeping that little house in beautiful condition.
1. CoQ10 — the electricity
What it really does: CoQ10 is a natural compound found in every cell, especially in your mitochondria. It's a critical part of the process your cells use to produce energy (ATP). It's also a powerful antioxidant. Your body's natural CoQ10 production drops significantly from your mid-30s — right when fertility starts to decline.
In normal terms: CoQ10 is the electricity for your egg. Your eggs need a huge amount of power to mature, get fertilised and develop into a healthy embryo. Without enough CoQ10, the lights flicker. Top it up, and suddenly everything has the energy it needs to function properly.
The research: A 2024 meta-analysis of over 1,500 women undergoing IVF found CoQ10 significantly improved pregnancy rates, egg quality and embryo quality — especially in women with diminished ovarian reserve.
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2. NAC — the cleaner
What it really does: N-Acetyl Cysteine is the building block your body needs to make glutathione, your "master antioxidant." You can't really take glutathione directly (your gut breaks it down). NAC is the workaround — you take NAC, your body uses it to make glutathione inside your cells, where it actually needs to be.
In normal terms: NAC is the cleaner. Your eggs sit in a fluid that needs to be kept spotless. Free radicals are like dust, grime and rust constantly building up. NAC gives your body what it needs to mix up the strongest cleaner it has — glutathione — and that cleaner gets to work scrubbing the damage away, inside and around the egg.
The research: NAC has been shown to reduce oxidative stress in follicular fluid, improve oocyte quality, and slow post-ovulatory egg ageing in animal studies, with emerging human research showing similar benefits. It's also widely studied for PCOS, endometriosis and unexplained infertility — all conditions where oxidative stress is a known driver.
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3. Alpha Lipoic Acid (ALA) — the team member who refreshes the supplies
What it really does: ALA is a fatty acid your body makes in small amounts. It's a one-of-a-kind antioxidant for two reasons. First, it works in both the watery and fatty parts of your cells (most antioxidants only work in one). Second, it has a rare ability to regenerate other antioxidants — including CoQ10 and glutathione — after they've been "used up."
In normal terms: ALA is the team member who washes the dirty mops and recharges the equipment. CoQ10 (the electricity) and glutathione (the cleaner) both get worn out as they work — picture a mop that's been used all day. ALA takes those dirty mops, freshens them back up, and hands them back to the crew so they can keep cleaning. Without ALA, your other antioxidants run out of steam faster than your body can replace them.
The research: ALA has been shown to reverse oxidative damage to eggs, improve the oocyte environment in women undergoing IVF, and is particularly powerful for women with PCOS due to its effect on insulin sensitivity.
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Why you need all three
This is the part most blogs miss.
CoQ10, NAC and ALA aren't doing the same job. They're three different jobs that rely on each other:
- CoQ10 powers everything
- NAC builds the cleaner that scrubs damage away
- ALA refreshes the cleaner and recharges the power so the whole system keeps running
Take just one, and you're getting partial benefit. Take all three, and they amplify each other. Research consistently shows the biggest improvements in egg quality come from tackling both energy and oxidative stress at the same time — and the full trio is the way to do that.
Already taking one of our baseline fertility products?
Some of our foundational fertility supplements (like our hormone-balancing range and core prenatal blends) already contain antioxidant support built in. If you're already on one of these, you may not need to stack a full set of additional supplements — but you may benefit from a targeted top-up.
Not sure where you stand? Drop us a message and our team will help you build the right stack for your stage of the journey whether you're early in TTC, prepping for IVF, or somewhere in between. We don't believe in selling you what you don't need.
When should you start?
It takes around 90 days for an egg to fully mature. That means whatever you do today is preparing the egg you'll release in roughly three months.
For this reason, fertility specialists worldwide recommend starting these supplements at least 3 months before you start trying to conceive or before an IVF cycle. The earlier, the better.
A very important note on dosages
The dosages mentioned in research are not a one-size-fits-all recommendation. Some women need less. Some need more. Some shouldn't take certain supplements at all (NAC can interact with certain medications, ALA can affect blood sugar, and CoQ10 can interact with blood pressure and blood-thinning meds).
Please always speak to your fertility specialist, GP or qualified healthcare provider before starting any new supplement especially during fertility treatment or if you're on any medication. This blog is for educational purposes only and is not medical advice.
Frequently asked questions
Can I take CoQ10, NAC and ALA together? Yes, they're commonly taken together and work better in combination. Always check with your healthcare provider first.
How long before I see results? Eggs take around 90 days to mature, so give the supplements at least 3 months. Most specialists recommend 3–6 months before TTC or IVF.
Are these safe during IVF? Most fertility specialists support all three before and during IVF stimulation, but every protocol is different. Always confirm with your fertility doctor.
Do I still need a prenatal? Yes, these support egg quality but don't replace the folate, iron, choline and other essentials in a quality prenatal. They work alongside your prenatal, not instead of it.
Can my partner take them too? Absolutely, all three are also strongly researched for sperm quality, motility and DNA integrity. Many couples take them together.
The bottom line
Egg quality isn't something you can change overnight, but it is something you can influence and the science behind CoQ10, NAC and Alpha Lipoic Acid is some of the strongest we have in the fertility space.
Power. Protection. Recovery. Used together, this trio gives your eggs the very best environment to thrive.
Ready to take the next step? Shop our full antioxidant range or chat to our team for personalised guidance. You don't have to figure this out alone, that's what we're here for.
Research & References
- Lin G, Li X, Yie SLJ, Xu L. (2024). Clinical evidence of coenzyme Q10 pretreatment for women with diminished ovarian reserve undergoing IVF/ICSI: a systematic review and meta-analysis. Annals of Medicine, 56(1).
- Wang Y, Li L, Fan LH, et al. (2019). N-acetyl-L-cysteine (NAC) delays post-ovulatory oocyte ageing in mouse. Aging (Albany NY).
- Fan L, et al. (2022). N-Acetylcysteine improves oocyte quality through modulating the Nrf2 signaling pathway. Reproduction, Fertility and Development, 34, 736–750.
- Zhang M, Sun L, et al. (2022). Alpha-lipoic acid supplementation restores the meiotic competency and fertilisation capacity of porcine oocytes induced by arsenite. Frontiers in Cell and Developmental Biology.
- Di Tucci C, et al. (2021). Alpha lipoic acid in obstetrics and gynaecology. Gynecological Endocrinology, 37(6), 482–489.
- Packer L, Witt EH, Tritschler HJ. (1995). Alpha-lipoic acid as a biological antioxidant. Free Radical Biology and Medicine, 19(2), 227–250.
This article is for educational purposes only and does not constitute medical advice. Always consult with your fertility specialist or healthcare provider before starting any new supplement, particularly during fertility treatment or pregnancy.