Do you feel tired even when exerting little effort or even when resting? This fatigue can have many causes, but there's always one common problem: mitochondrial exhaustion.

In this article, we demystify this concept and explain how mitochondrial health is essential to your vitality.

Most importantly, we share with you the supplements you can start taking to get the energy you need.

What is Mitochondrial Dysfunction?

Most cellular energy production comes from mitochondria, whose main function is the production of adenosine triphosphate (ATP), which is necessary for various cellular processes. Thus, mitochondria function as "energy production factories" within cells.

Mitochondrial dysfunction is defined as the inability to generate sufficient levels of energy in response to cellular needs ² .

Now, when there's a problem with mitochondrial health, your body has less "fuel" to perform even the most basic tasks.

Mitochondrial dysfunction is, therefore, one explanation for fatigue. Chronic fatigue, in particular, can have several causes, but in the vast majority of cases, there's always some kind of mitochondrial imbalance.

Some causes of mitochondrial wear and tear are as follows:

● Emotional and physical stress;
● Infections;
● Certain diseases;
● Side effects of medications;
● Inflammation and oxidative stress;
● Nutrient deficiency.

Faced with these problems, even quality sleep may not be enough, since fatigue is metabolic and not a consequence of physical exertion, for example.

The topic becomes more relevant since chronic fatigue, in particular, is a condition that affects 1 in 10 adults worldwide ¹ .

The good news is that it is possible to overhaul your energy factories and overcome mitochondrial wear and tear.

One of the best strategies is to resort to supplementation, and with that in mind, we're going to share with you the best supplements you can include in your routine to have more vitality.

Energy Supplements

There are 7 great supplements that help renew your energy.
Let's look more specifically at the potential of supplementation for mitochondrial health.

Coenzyme Q10

Coenzyme Q10 (CoQ10) is a natural substance produced by the body and its main function is to intervene in energy production. Specifically, this substance directly participates in the process of ATP production.

CoQ10 has been shown to improve mitochondrial energy production, reduce oxidative stress and inflammation ³ . Because it has antioxidant properties , it also helps strengthen the immune system.

Other benefits of this coenzyme include strengthening cardiovascular health and preventing premature aging.

L-Carnitine

L-carnitine is essential for mitochondrial processes, fatty acid metabolism, and ATP production. It also plays a vital role in important metabolic functions such as cellular detoxification and stabilization of cell membranes.

L-Carnitine is a substance whose main function is to transport fatty acids to the mitochondria, where they are converted into energy ⁴ .

Therefore, L-Carnitine is also essential for increasing athletes' physical performance: as there is greater use of fat during training, this substance helps to increase endurance.

Polyphenols

Polyphenols are natural compounds found in plants and are known for their antioxidant properties.

Specifically, these compounds help neutralize free radicals in the body and therefore reduce oxidative stress6, which is one of the main causes of lack of energy.

In practice, polyphenols help maintain the integrity and function of mitochondria. Some polyphenols with benefits for mitochondrial health are resveratrol, curcumin, and quercetin ^. .

Alpha Lipoic Acid

Alpha-lipoic acid (ALA) is an antioxidant compound essential for mitochondrial function and cellular energy production.

Its supplementation can be an effective tool to combat mitochondrial dysfunction, reduce oxidative stress and improve energy metabolism, being a promising approach for metabolic and neurodegenerative diseases ² .

On the other hand, it has the ability to regenerate other antioxidants , such as vitamin C, vitamin E and glutathione, which further strengthens cellular defense.

Magnesium

You probably already know that magnesium deficiency causes those famous cramps, but there's another major consequence: fatigue.

Therefore, magnesium supplements can make all the difference in your daily life. In fact, this mineral plays an important role in over 300 metabolic reactions.

One of the main functions of magnesium is, precisely, to activate ATP and produce more cellular energy ⁵ .

Another benefit that this mineral provides is the regulation of the nervous system and the reduction of stress.

B Complex Vitamins

B vitamins work together to support your body's energy production. Specifically, eight vitamins work synergistically:

● B1 (Thiamine);
● B2 (Riboflavin);
● B3 (Niacin);
● B5 (Pantothenic Acid);
● B6 (Pyridoxine);
● B7 (Biotin);
● B9 (Folic Acid);
● B12 (Cobalamin).

We know the names are complex, but the key thing to remember is that these vitamins help boost your energy levels in three ways: they promote better functioning of the nervous system, ² they boost the formation of red blood cells, and they boost nutrient metabolism.

Selenium

Selenium is an essential trace element for several biological functions. Selenium deficiency is associated with mitochondrial dysfunction, neurodegenerative diseases, and metabolic diseases.

For your body, selenium is a very powerful antioxidant, that is, it is essential for the production of glutathione peroxidase, an antioxidant enzyme that protects mitochondria against free radical damage ⁵ .

Additionally, it helps promote proper thyroid function, which also regulates energy metabolism.

The Best Supplement Options for Energy

Want to know the best supplements to boost your energy? We can help.

We know there are many options, so to make your work easier, we've shared five essential choices at the end of the article.

Conclusion

Fatigue and chronic fatigue can have many causes, but mitochondrial damage is always associated with these problems.

The good news is that with the right supplementation, you can replenish your energy stores.

The seven best supplements for restoring your vitality are Coenzyme Q10, L-Carnitine, Polyphenols, Alpha-Lipoic Acid, Magnesium, B Vitamins, and Selenium. Products with these components will certainly make a difference in your well-being.

Did you enjoy this article? The Bioself blog has plenty of other content with practical tips for getting the energy you need and being your best self. Explore our other articles!