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Mitochondria Support

Protocol overview

Compare your current stack nutrients to the outlined protocol recommendations.

Mitochondria, often called the “powerhouses of the cell,” play a critical role in converting food and oxygen into adenosine triphosphate (ATP), the energy currency essential for nearly all physiological functions. Supporting mitochondrial health can boost energy, enhance cognitive function, improve metabolism, and reduce the risk of chronic disease.

Key nutrients that support mitochondrial health include Alpha Lipoic Acid, an antioxidant that protects mitochondrial membranes, and NMN (Nicotinamide Mononucleotide), which supports energy production and cellular repair. Creatine helps buffer energy demands, ensuring ATP is available during physical or mental exertion.

Resveratrol activates proteins that promote mitochondrial efficiency and resilience, while L-Carnitine shuttles fatty acids into mitochondria for energy production. Urolithin A enhances the recycling of damaged mitochondria, improving overall mitochondrial function. CoQ10 is vital for ATP production and protecting high-energy organs like the brain and heart.

Lastly, turmeric (curcumin) reduces inflammation and oxidative stress, protecting mitochondria, while magnesium is key to ATP synthesis and energy metabolism.

Together, these nutrients support mitochondrial health, providing sustained energy and promoting overall well-being when combined with a balanced diet and lifestyle.

Last updated: May 13, 2025

9 Nutrients

UA

Urolithin A

250mg

Urolithin A is linked to mitochondrial health through its role in promoting mitophagy, the selective recycling of damaged mitochondria. This process may help maintain a population of healthier, more efficient mitochondria, supporting cellular energy production, reducing oxidative stress, and potentially improving muscle function and overall metabolic health. [1]

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NM

Nicotinamide Mononucleotide

900mg

Nicotinamide mononucleotide (NMN) boosts mitochondrial health by raising NAD+ levels, a key molecule for energy production and repair. NAD+ activates proteins called sirtuins, which help create new mitochondria, reduce oxidative stress, and recycle damaged mitochondria. This process supports energy production and may help fight age-related mitochondrial decline. [2]

AA

Alpha-Lipoic Acid

600mg

Alpha-linolenic acid (ALA), an omega-3 fatty acid found in plant sources like flaxseed and walnuts, supports mitochondrial health by reducing inflammation and promoting membrane fluidity. This aids energy production and protects against oxidative stress, which can damage mitochondria. [3]

Cr

Creatine

3g

Creatine improves mitochondrial health through improved ATP production, the cell's main energy source, and acting as a buffer for energy supply. It strengthens mitochondria by increasing cardiolipin, a key fat for their function, while reducing oxidative stress and maintaining energy balance during stress, promoting efficiency and resilience. [4]

Re

Resveratrol

300mg

Resveratrol supports mitochondrial health by activating sirtuins, proteins that help produce new mitochondria and improve energy production. It may also reduce oxidative stress and improve mitochondrial function, aiding energy metabolism and addressing age-related changes in cells. [5]

L-C

L-Carnitine

500mg

L-carnitine helps transport long-chain fatty acids into mitochondria, where they are turned into energy. It supports energy production, helps mitochondria work efficiently, and plays a role in overall cell metabolism. [6]

CQ

Coenzyme Q10

150mg

Coenzyme Q10 (CoQ10) is involved in mitochondrial energy production through its role in the electron transport chain. It may also help manage oxidative stress within mitochondria, particularly in energy-demanding tissues such as the heart and brain, supporting overall cellular energy processes. [7]

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Recommended for Urolithin A, Coenzyme Q10.
Servings
30.0
Price/serv
$2.43
From
$73.00
Format
capsule
Recommended for Turmeric Curcumin, Magnesium, Resveratrol, Coenzyme Q10, L-Carnitine and 2 more.
Servings
30.0
Price/serv
$2.62
From
$78.49
Format
capsule
Recommended for Resveratrol, Nicotinamide Mononucleotide.
Servings
30.0
Price/serv
$2.93
From
$88.00
Format
capsule
Recommended for Alpha-Lipoic Acid.
Servings
60.0
Price/serv
$1.33
From
$80.00
Format
tablet
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Warnings

Do not take with these supplements with blood-thinning medications. Do not take if pregnant or breastfeeding, those with known allergies to any components of this protocol, or individuals with bleeding disorders or taking prescription blood-thinning medications should consult a healthcare provider before use.

Lifestyle Improvements

Supporting mitochondrial health is crucial for maintaining energy levels and overall well-being. Here are lifestyle habits that can enhance mitochondrial function:

Exercise with Variety

Incorporate a mix of endurance exercises, strength training, and high-intensity interval training (HIIT). These activities stimulate mitochondrial biogenesis, improve energy production, and enhance mitochondrial efficiency. For optimal results, balance lower-intensity cardio (e.g., jogging or brisk walking) with short bursts of all-out effort, such as sprints, and add resistance training to build muscle and recruit more mitochondria.

Focus on Real, Nutrient-Dense Foods

A diet rich in whole, unprocessed foods provides the essential nutrients mitochondria need to thrive. Emphasize healthy fats like olive oil and avocado, antioxidant-rich fruits and vegetables, and high-quality proteins. Include foods high in polyphenols, such as berries, dark leafy greens, and spices like turmeric, to combat oxidative stress. Healthy fats, especially omega-3s, are a favorite fuel for mitochondria.

Try Intermittent Fasting or Time-Restricted Eating

Fasting encourages mitochondrial repair and removes damaged mitochondria through a process called mitophagy. Avoid eating for at least 12-16 hours between dinner and breakfast or experiment with fasting a full day weekly to reset cellular function.

Prioritize Natural Light and Circadian Rhythm

Exposure to natural morning sunlight helps regulate mitochondrial function and aligns your body clock. Minimize blue light exposure from screens at night, which disrupts sleep and energy production. A consistent sleep schedule ensures deep, restful sleep essential for mitochondrial recovery and repair.

Use Hormetic Stressors Like Cold Exposure

End your showers with 30-60 seconds of cold water or try cold plunges. This stimulates heat shock proteins that protect mitochondria and improve energy efficiency while reducing oxidative stress.

By adopting these strategies—varied exercise, a nutrient-dense diet, intermittent fasting, proper light exposure, and hormetic stressors—you can protect and enhance mitochondrial health, supporting long-term energy and resilience.

Disclaimer

These statements have not been evaluated by the Food and Drug Administration. Any products and informational content displayed on this page are not intended to diagnose, treat, cure, or prevent any disease.

While this Protocol has been created by health experts, it is educational in nature and not a substitute for personalized medical advice. Always consult with your healthcare provider before starting any new supplement regimen, especially if you have underlying health conditions or take medications.

  1. Liu, S., D’Amico, D., Shankland, E., Bhayana, S., Garcia, J. M., Aebischer, P., Rinsch, C., Singh, A., & Marcinek, D. J. (2022). Effect of Urolithin A supplementation on muscle endurance and mitochondrial health in older adults: A randomized clinical trial. JAMA Network Open, 5(1), e2144279. https://doi.org/10.1001/jamanetworkopen.2021.44279
  2. Wang, H., Sun, Y., Pi, C., Yu, X., Gao, X., Zhang, C., Sun, H., Zhang, H., Shi, Y., & He, X. (2022). Nicotinamide mononucleotide supplementation improves mitochondrial dysfunction and rescues cellular senescence by NAD+/Sirt3 pathway in mesenchymal stem cells. International Journal of Molecular Sciences, 23(23), 14739. https://doi.org/10.3390/ijms232314739
  3. Dieter, F., Esselun, C., & Eckert, G. P. (2022). Redox active α-lipoic acid differentially improves mitochondrial dysfunction in a cellular model of Alzheimer and its control cells. International Journal of Molecular Sciences, 23(16), 9186. https://doi.org/10.3390/ijms23169186
  4. Marshall, R. P., Droste, J. N., Giessing, J., & Kreider, R. B. (2022). Role of creatine supplementation in conditions involving mitochondrial dysfunction: A narrative review. Nutrients, 14(3), 529. https://doi.org/10.3390/nu14030529
  5. Shaito, A., Al-Mansoob, M., Ahmad, S. M. S., Haider, M. Z., Eid, A. H., Posadino, A. M., Pintus, G., & Giordo, R. (2023). Resveratrol-mediated regulation of mitochondria biogenesis-associated pathways in neurodegenerative diseases: Molecular insights and potential therapeutic applications. Current Neuropharmacology, 21(5), 1184–1201. https://doi.org/10.2174/1570159X20666221012122855
  6. Virmani, M. A., & Cirulli, M. (2022). The role of L-carnitine in mitochondria, prevention of metabolic inflexibility, and disease initiation. International Journal of Molecular Sciences, 23(5), 2717. https://doi.org/10.3390/ijms23052717
  7. Fišar, Z., & Hroudová, J. (2024). CoQ10 and mitochondrial dysfunction in Alzheimer’s disease. Antioxidants, 13(2), 191. https://doi.org/10.3390/antiox13020191
  8. Sathyabhama, M., Priya Dharshini, L. C., Karthikeyan, A., Kalaiselvi, S., & Min, T. (2022). The credible role of curcumin in oxidative stress-mediated mitochondrial dysfunction in mammals. Biomolecules, 12(10), 1405. https://doi.org/10.3390/biom12101405
  9. Liu, M., Jeong, E. M., Liu, H., Xie, A., So, E. Y., Shi, G., Jeong, G. E., Zhou, A., & Dudley, S. C., Jr. (2019). Magnesium supplementation improves diabetic mitochondrial and cardiac diastolic function. JCI Insight, 4(1), e123182. https://doi.org/10.1172/jci.insight.123182