Are you tired, lethargic, and a frequent victim of the 3 p.m. slump even though you live a healthy life? Many people think that getting enough sleep, eating well, and exercising will guarantee a life without fatigue, and while that's a great start—it's not always enough. If you can relate to this, then it's important you learn the scientific secret to optimal energy levels.
In reality, energy comes from our mitochondria, which are the small energy factories in our cells that produce ATP. A healthy diet and lifestyle change does support mitochondrial health and energy levels, but there are also certain compounds that famously fuel mitochondria. And in my experience, supplements are often a better recommendation when it comes to achieving specific goals.
Here are some mitochondrial boosters to talk to your doctor about incorporating into your routine. I've seen them make a world of difference for overall energy and many have also been used rather successfully in mitochondrial-dysfunction-based fatiguing illness and muscle disorders (myopathies).
1. Co-Q 10
This antioxidant is a must for anyone on a statin drug for cholesterol. It's also gobbled up and utilized by aging mitochondria or mitochondria in need of a little extra support. Between 100 and 200 mg per day is a typical dose.
This form of the amino acid l-carnitine is also great for your brain, helping build muscle mass and therefore aiding weight loss. It's a great staple in any good mitochondria supplement routine. A typical dose is 1000 to 2000 mg, twice daily.
3. Alpha-lipoic acid
This water- and fat-soluble vitamin assists in detoxification, which will support your energy levels. It's also good for building collagen, which makes your skin look younger. A typical dose is 900 mg per day—don't overdo it as it can interfere with thyroid function when consumed at higher doses.
4. PQQ and nicotinamide riboside
These are the latest, greatest supplements for mitochondrial enhancement and seem to give the most instant energy boost. Doses vary between what's recommended for normal maintenance, mitochondrial failure, fatiguing illness, and aging.
The next two suggestions haven't been studied as much as those listed above, but I've found them to be very useful for mitochondrial support and energy levels. Plus they have tons of healthy properties in addition to their ability to support energy levels.
5. Folate, B12, and all the B vitamins
B vitamin deficiencies can cause cognitive changes, mood problems, and a host of other issues. Could the root cause of cognitive losses be mitochondrial? The cause is likely a combination of things—so we aren't sure—but mitochondria likely play a role.
In addition to the above supplements, magnesium, creati
Did you know your mitochondria could be the reason you can't lose weight? It's true!