TL;DR
-
Mitochondria are the “energy hubs” of cells — when they struggle, fatigue can show up.
-
Chronic inflammation, insulin resistance, poor diet, toxins, stress, and inactivity can strain mitochondrial function.
-
Lifestyle changes (nutrient-dense diet, movement, sleep) support healthier energy metabolism.
-
Supplements like CoQ10, alpha-lipoic acid, L-carnitine, NAD+ precursors, and phospholipids may help support mitochondrial efficiency as part of a larger plan.
What Mitochondria Do (In Plain Terms)
Inside nearly every cell of your body, tiny power-plants called mitochondria convert nutrients into ATP — the chemical “fuel” that powers everything from muscles to brain cells. They also:
-
Help regulate inflammation and oxidative stress
-
Maintain healthy cell turnover (mitophagy)
-
Support cellular metabolism, hormones and tissue repair
When mitochondria operate optimally, you feel energised, metabolically resilient and mentally sharp.
Insulin Insensitivity/Metabolic Syndrome & Mitochondria
There is a stong link between dietary habits (i.e. sugar and refined carbohydrate consumption) and mitochondrial function. Mitochondrial dysfunction is linked to insulin insensitivity and metabolic syndrome (aka “syndrome X”–high cholesterol, high LDL, low HDL, and high triglycerides) according to studies [1,2,3]. You need to bring insulin insensitivity under control (read how).
Taking cholesterol medication? It destroys mitochondria.
Cholesterol medication prevents the body from making CoQ10, which is vital for energy production and can damage cells that need a lot of energy (like muscle cells and cardiac muscle cells).Studies show that these drugs destroy the mitochondria [4,5,6,10,11]. This is why muscle pain is such a common side-effect.
Lifestyle Changes to Improve Cellular Energy
-
Exercise: Both strength/resistance training and aerobic exercise stimulate mitochondrial biogenesis (growth) and improve mitochondrial efficiency [7].
-
Quality Sleep & Stress Management: Poor sleep/stress increases oxidative damage, which burdens mitochondria.
-
Diet Focus: A nutrient-dense, whole-food diet (like the Roadmap to Health) reduces load on mitochondria; avoid ultra-processed foods, excessive sugar, and refined starches.
-
Blood Sugar Support & Metabolic Health: Keeping insulin sensitivity and glucose metabolism healthy eases mitochondrial burden [1,2,3].
- Minimise Toxins & Environmental Stressors: Promotes lower oxidative/inflammatory load.
Key Nutrients Mitochondria Need
Supporting mitochondria is about food first, supplements second. Important nutrients include:
-
Coenzyme Q10 (CoQ10): Supports the electron transport chain and ATP production. Trials show improved fatigue when used with NADH in chronic fatigue conditions [8].
-
NAD+ Precursors (e.g., Nicotinamide Riboside NR): NAD+ is essential for energy metabolism and declines with age/stress. Emerging human trials show improved mitochondrial function and metabolic markers [9].
-
Alpha-Lipoic Acid, L-Carnitine, B-Vitamins, Magnesium, Omega-3s: These support mitochondrial membranes, fat transport into mitochondria, oxidative protection and ATP generation.
-
Phospholipids: Healthy mitochondrial membranes are critical; damaged membranes reduce efficiency. Phospholipids help rebuild.
Note: Supplements should support mitochondrial efficiency as part of a comprehensive lifestyle plan.
FAQs
Q: Can mitochondrial function improvement reduce fatigue?
A: Yes, in many observed cases — e.g., trials combining CoQ10 + NADH show fatigue improvement in chronic fatigue syndrome [8].
Q: Does boosting NAD+ guarantee better energy?
A: Not a guarantee. Early trials indicate benefit, particularly when combined with lifestyle changes, but research is ongoing [9].
Q: Is mitochondrial dysfunction the same as mitochondrial disease?
A: No — mitochondrial diseases are rare, genetic disorders. “Dysfunction” in this context means reduced efficiency or capacity.
Q: How long before I see improvement?
A: Timeline varies greatly — weeks to months. Lifestyle changes tend to show benefit first; supplement impact may show earlier but is incremental.
Q: Should I focus on one supplement or major lifestyle overhaul?
A: Lifestyle first. Supplements support but don’t substitute for foundational habits.
References:
-
- Front. Cell Dev. Biol., 09 March 2023 Mitochondrial DNA abnormalities and metabolic syndrome
-
. 2021 Jan 29;12(2):237–251. Effects of statins on mitochondrial pathways
- Journal of Applied Physiology (August 1, 2012 113:479-486)
- ANTIOXIDANTS & REDOX SIGNALING Volume 24, Number 2, 2016 Statins Trigger Mitochondrial Reactive Oxygen Species-Induced Apoptosis in Glycolytic Skeletal Muscle]
