Fatigue and lack of energy can sabotage your health and happiness in so many ways.

Or you might lack the motivation to hit the gym, which then snowballs into more fatigue.

Understanding energy levels and mitochondrial health.

B.J. Hardick, D.C.

To feel good and attack your day with vigor, you want steady, sustained energy.

And that all starts with managing the little power plants within your cells, called your mitochondria.

ATP is the main energy currency that keeps your body functioning.

But when your mitochondria crash,so does your ATP production1.

Translation:Goodbye, energyand hello fatigue.

Mitochondrial dysfunction createsfatigue3, but it also contributes toalmost every chronic disease4.

The bad news is that our mitochondria startoperating less optimally as we age4.

Supplements for energy: the basics.

A few well-chosen supplements can support your mitochondria, to help you maintain all-day energy.

Low vitamin D levels contribute to fatigue, but getting sufficient amountscan correct this problem7.

12 supplements to optimize energy levels.

The following 12, however,domeet those criteria.

They have been well-studied for their energy-supporting benefits, including peak mitochondrial performance.

We call these supplements for a reason: They shouldsupplementa healthy diet and lifestyle.

You’ll likely get less-than-stellar results if you use these nutrients without the other factors I’ve described here.

If you’re buying poorly absorbable or otherwise-inferior supplements, then you’re wasting money.

Always buy professional-quality supplements and read labels carefully for artificial sweeteners and other problem ingredients!

Some of these nutrients work synergistically, so you might find them combined in certain supplements.

That’s because CoQ10 serves as a cofactorto help synthesize ATP8.

Conversely, supplementing can positively supportmitochondrial function9.

As a powerful antioxidant,CoQ10can also combat inflammation.

To support energy levels, you could use anywhere from30 to 200 mg of CoQ10 daily8.

Always take CoQ10 supplements with a meal containing fat.

Nicotinamide riboside (NR)

The Krebs cycle and the electron transport chain both help create ATP.

As a supplement, nicotinamide riboside (NR) is a direct precursor for NAD+.

Supplementing with NR can optimize NAD+ to support your mitochondria and ATP levels.

Magnesium

More than 300 enzymatic reactions12require this undervalued mineral for numerous metabolic pathways, includingenergy production12.

Magnesium also helpsmanage stress levels and optimizes sleep12, further supporting healthy energy levels.

You’ll find several types of magnesium supplements.

I recommend magnesium citrate ormagnesium glycinate.

Start with 200 mg and gradually increase.

Take it before bedtime for a calming effect.

One study found deficiencies in B6can increase oxidative stress13while supplementing can support levels of your master antioxidant glutathione.

B vitamins work as a team, and all eight are essential forpromoting physical performance and brain function14.

Even if you’re eating an optimal diet, supplementing with a B complex could support energy levels.

Because B vitamins are water-soluble, your body will use what it needs and excrete the rest.

L-carnitine can also helpremove the toxic compounds15that occur when your mitochondria generate ATP.

(Bonus: L-carnitine can alsohelp you lose weight17.)

Sprinkle organic turmeric onto your food, but to get therapeutic doses of curcumin you’ll need to supplement.

Unfortunately, most curcumin supplements are poorly absorbed.

Look for a curcumin supplement that also contains black pepper, which research shows canincrease bioavailability by 2,000 percent18.

To further enhance absorbability, take curcumin supplements with a fat-soluble meal.

For people with mitochondrial dysfunction, supplemental D-ribose canimprove energy production1.

Among its therapeutic roles, supplementingcan help manage various conditions1including chronic fatigue syndrome.

D-ribose also supports athletic performance bymanaging exercise-related symptoms1like cramping, pain, and stiffness.

Try 5 grams (1 teaspoon) of D-ribose powder around your workout.

Gradually increase until you feel more energy.

All of these benefits make NAC a great supplement to support your mitochondria and optimize energy levels.

“This glutathione is critical forprotection of mitochondria from oxidative damage21.”

NAC comes in capsules or powder.

I recommend 500 to 600 mg twice daily.

Lipoic acid

Alternately called alpha-lipoic acid, this nutrient has been well-studied as acofactor in mitochondrial energy metabolism22.

Lipoic acid can also help recycle other antioxidants including glutathione.

Researchers have studied its benefits on a wide variety ofconditions22.

Your body makes some lipoic acid, and very few foods contain it.

Supplementing becomes ideal to get therapeutic amounts of this “antioxidant par excellence22.”

I recommend 100 mg two or three times daily.

BCAAs also help manageexercise-related muscle damage25andpost-exercise fatigue26.

You’ll need to use a powder that contains about 5 grams of BCAAs to get therapeutic amounts.

Most of them taste terrible or contain nasty ingredients like artificial sweeteners.

Read your labels carefully!

Researchers also find that resveratrolbenefits mitochondrial energy production29.

“Human studies are now confirming animal studies showingenhanced mitochondrial [function]21at surprisingly reasonable dosages.”

Creatine

Short-term, high-intensity exercise can impair your body’s abilityto maintain ATP30.

While most studies focus on creatine monohydrate, other forms of creatine are available in powder or capsule forms.

Better yet, be wary about this popular ergonomic supplement.

Steady energy from your diet.

To support your mitochondria, look to your fork.

Choosing nutrient-rich foods that optimize your mitochondria keeps your blood sugar levels steady.

Among those mitochondria-supporting foods should be:

1.

Healthy Fat

Healthy fats like extra-virgin olive oil canhelp your mitochondria function optimally33.

So can anti-inflammatory wild-caught fish.

Protein

Protein steadies your blood sugar and supports cellular health.

If you eat animal protein, always select from organic and naturally raised sources.

One animal study found that whey proteinstimulates mitochondrial activity and protects against oxidative stress35.

Just as importantly: Avoid the foods that impair your mitochondria and sabotage your energy.

These include grains, processed foods, and foods that we commonly develop sensitivities to like soy and corn.

I recommend keeping a food journal to track your energy levels.

That way, you’re free to pinpoint specific foods that boost or zap your energy.

These lifestyle factors support healthier mitochondria.

Getting great sleep becomes crucial to optimize your mitochondria.

Getting insufficient or poor-quality sleep, on the other hand, canreally mess with your mitochondria36and crash your energy.

Aim for eight hours of quality, uninterrupted sleep nightly.

Manage your stress levels.

Chronic stress is a surefire way todrain the quantity and quality of your mitochondria37.

One review of 19 studies found “significant adverse effects ofpsychological stress on mitochondria37.”

Exercise correctly (and consistently).

Consistent exercise cansupport mitochondrial function38and symptoms of metabolic syndrome like insulin resistance.

Studies show high-intensity interval training (HIIT) canenhance mitochondrial function39.

“Alcohol and mitochondria: a dysfunctional relationship40” was the title of one study.

(Do I need to say more?).

While caffeineseems to support your mitochondria41, this effect is dose-dependent.

Overcaffeinating to compensate for low energy is a surefire formula to crash and burn.

At its worst, low energy levels and constantly feeling lethargic can indicate illness or disease.

If you’re doing everything correctly yet struggle with steady, sustained energy levels, confer with a professional.