5 Supplements to Boost Mitochondrial Function and Cellular Energy
Meet your mitochondria: tiny, mighty organelles responsible for producing over 90% of your body’s energy. Think of them as microscopic power plants, turning the food you eat and the air you breathe into clean-burning fuel (ATP) that keeps you moving, thinking, and thriving. But like any engine, mitochondria can burn out, especially under chronic stress, poor diet, environmental toxins, or illness.
In CFS/ME and chronic exhaustion holistic treatments is paramount to ensure the proper functioning of mitochondria. There are a bunch of vital nutrients that can recharge these cellular engines, enhancing mitochondrial integrity and activity, protecting against damage, and reigniting your energy levels from the inside out.
Here are five powerful supplements that help restore energy metabolism, support brain and body function and restore the activity of your cellular powerhouses
1. Methylated B Vitamins
B vitamins are essential for mitochondrial energy production, particularly B12, B6, B2, and folate. Using methylated forms (like methylcobalamin for B12 and methylfolate for folate) ensures better absorption, especially for those with MTHFR gene variations.
Recommended dose: A quality B-complex providing B12 (500–1000 mcg), B6 (10–50 mg), and methylfolate (400–800 mcg) per day
Best form: Capsules or sublingual tablets
2. Alpha-Lipoic Acid (ALA)
ALA is a powerful antioxidant that protects mitochondria from oxidative stress and helps regenerate other antioxidants like glutathione. It also improves glucose metabolism and nerve health.
Recommended dose: 300–600 mg daily
Best form: R-Alpha Lipoic Acid (the bioactive form) in capsules
3. Coenzyme Q10 (CoQ10)
CoQ10 plays a direct role in mitochondrial energy production (ATP synthesis). It’s especially important for people on statins, which can lower CoQ10 levels.
Recommended dose: 100–200 mg daily
Best form: Ubiquinol (the more absorbable, active form) in softgel capsules
4. Resveratrol
Found in red grapes and berries, resveratrol activates sirtuins and PGC-1α, proteins that support mitochondrial biogenesis (new mitochondria production) and protect against cellular aging.
Recommended dose: 100–250 mg daily
Best form: Micronized or liposomal resveratrol for improved absorption
5. L-Carnitine
L-Carnitine transports fatty acids into mitochondria to be burned as fuel, making it a key player in energy metabolism and endurance. It’s particularly useful for fatigue, brain fog, and exercise recovery.
Recommended dose: 500–2000 mg daily
Best form: Acetyl-L-Carnitine (ALCAR), which also supports brain health
Final Thoughts
These supplements are most effective when integrated into a well-rounded health strategy. A nutrient-dense, whole-foods diet rich in colorful vegetables, low in antinutrients, high-quality proteins, and healthy fats provides the foundation your cells need to thrive. Managing chronic stress through mindfulness, movement, and nervous system regulation helps reduce mitochondrial wear and tear, while deep, restorative sleep is essential for cellular repair and energy regeneration.
Remember, supplements are just one piece of the puzzle. Consistency, lifestyle habits, and bioindividual needs all play a role in your energy recovery. Always consult a qualified healthcare practitioner before introducing new supplements, particularly if you have underlying health issues or take medication. A personalised approach ensures you get the most benefit, safely and effectively.
At Vitalise, we can walk together a path of transformation towards a more energised body, resilient heart and clear mind. If you feel called to explore how the combination of nutrition, herbal medicine and mushrooms, lifestyle coaching and psychological support can help you in resolving chronic fatigue and chronic pain, I’d invite you to sign up to my mailing list to download
The Herbal & Holistic Medicine Guide For Exhausted High Performing Individuals: A comprehensive strategy to relieve symptoms of Chronic Fatigue Syndrome (CFS), ME and persistent exhaustion
