10 Best Supplements For Mitochondrial Support

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Supporting your mitochondria should be a top priority, if you’re seeking a long & youthful life.

A good place to start would be with low carb diets, resistance training and calorie restriction.

For those looking for an even bigger boost to their mitochondrial health, supplements are a great option too.

But with so much conflicting information out there, choosing the right supplements that actually work can be tricky.

And that’s where we come in…

Luckily for you, we’re happy doing the boring research so you don’t have to.

We’re happy spending hours upon hours learning the complex science so you don’t have to.

So this article reveals our findings in a summarized, easy-to-digest format.

Now, for those short on time, here’s a simple list of the best supplements for mitochondrial support:

• D-Ribose
• Resveratrol
• L-Carnitine
• B Vitamins
• Pyrroloquinoline Quinone
• Alpha Lipoic Acid
• Creatine
• Pterostilbene
• Magnesium
• CoEnzyme Q10

But we recommend you stay with us for the duration of the article, so you know how to take these supplements and the best brands to choose from.

Ready?

Let’s go!

10. D-Ribose

What is D-Ribose?

D-Ribose is a simple, 5-carbon sugar that’s found naturally in our bodies.

It’s the most fundamental building block of ATP – the main energy source for every muscle cell we have.

D-Ribose is naturally present in foods such as beef, eggs and dairy, but dietary intake isn’t enough to boost Mitochondrial health.

Aging and heavy exercise can deplete ATP from your muscle tissues, but the body can’t make D-Ribose quickly.

And that’s exactly why supplementing with D-Ribose is handy, as it can boost ATP quickly and naturally.

How to supplement with D-Ribose

Any amount of D-Ribose given to ATP depleted cells will help, but doses typically range from 3 to 5g daily.

D-Ribose is safe even at large doses, and many clinical trials have studied amounts ranging from 10 to 15g daily.

Since ATP is used every single second, a regular supply of D-Ribose is important, so supplementing daily makes a lot of sense.

Vitalized Future’s recommendation:

As I like to buy supplements in bulk (especially ones that are used daily), I recommend buying D-Ribose in sizes of at least 1kg.

Microingredients provide a 1kg pouch of 100% D-Ribose which you really can’t go wrong with.

Check price and read more reviews of Microingredients Pure D-Ribose on Amazon.

9. Resveratrol

What is Resveratrol?

Resveratrol is a plant compound that acts like an antioxidant, with top sources including red wine, grapes and berries.

It’s concentrated mostly in the seeds and skins of grapes and berries, which is why red wine is high in Resveratrol.

(The seeds and skins of grapes are included in the process of red wine making.)

Oxidative stress from free radicals can cause mitochondrial dysfunction and cell damage, and Resveratrol has been shown to be preventive, with its powerful antioxidant capabilities.

It also reportedly has anti-aging, anti-inflammatory, and anti-tumor properties, and has protective effects on the brain, heart, and circulatory system.

According to a new study, even a low dose of Resveratrol is capable of improving mitochondrial function.

How to supplement with Resveratrol

Many people report benefits from taking 1000mg daily with food.

Vitalized Future’s recommendation:

I’m a big fan of aSquared Nutrition’s Resveratrol capsules.

They’re high strength, free from nasty additives, and many people have reported good results with them.

Check price and read more reviews of aSquared Nutrition Resveratrol on Amazon.

8. L-Carnitine

What is L-Carnitine?

L-carnitine is an amino acid derivative that transports long-chain fatty acids into your mitochondria to be processed for energy.

Most dietary fats can’t get into the mitochondria to be burned for energy without enough L-carnitine. 

Another important role for L-carnitine is clearing lactic acid buildup.

This buildup is believed to be a leading cause of DOMS (Delayed Onset Muscles Soreness).

(You know the stiff, achy feeling in your muscles the next day after an intense workout? Well that’s what DOMS is… Not fun, right?)

In a study where one group was given L-Carnitine, the rise in lactic acid in response to exercise was significantly lower than that in the control group.

So not only do you boost mitochondrial health with L-Carnitine, but you also help speed recovery.

Talk about killing 2 birds with 1 stone!

Although our bodies produce a significant amount, the production of L-Carnitine is thought to decrease as we age, making supplementation more important.

How to supplement with L-Carnitine

Typical doses of L-Carnitine range from 500 – 3,000mg per day. Studies have shown L-Carnitine is best taken on an empty stomach, as it competes for absorption with other amino acids.

Vitalized Future’s recommendation:

I prefer powder to capsules since powder usually contains less additives/fillers that are probably bad for you.

I also prefer Acetyl-L-Carnitine to regular L-Carnitine as this version is absorbed better by the gut, and more readily crosses the blood-brain barrier so is better for brain health.

For this reason, I recommend Dual Health’s Acetyl-L-Carnitine.

Check price and read more reviews of Dual Health Acetyl L-Carnitine on Amazon.

7. B vitamins

What are B vitamins?

Of all the nutrients defined as real vitamins, the ones that have the biggest impact on cellular metabolism and energy production are the B vitamins.

The group of B vitamins is made up of many vitamins, and each is a co-factor in an important metabolic process, or a precursor of an important energy-related molecule.

For example, in carbohydrate metabolism, vitamin B1 (Thiamine) helps convert pyruvate to acetyl-CoA which enters the TCA cycle, eventually leading to ATP production.

Vitamin B5 (Pantothenic acid) is a precursor of Coenzyme A, which is essential for the synthesis of fats and the metabolism of carbohydrates.

How to supplement with B vitamins

Since B vitamins are water soluble, they aren’t stored by the body.

(I.e. you pee them out.)

For this reason, taking a high-quality B complex supplement daily is a great way to keep on top of your B vitamin levels.

Vitalized Future’s recommendation:

ProCaps Laboratories’ high-potency B complex is the gold standard of B complex supplements.

Their capsules are free of unnatural ingredients which is always a positive, but what stood out most is the protective vitamin B12 matrix.

Most oral vitamin B12 supplements (typically Cyanocobalamin) are ineffective since Cyanocobalamin is poorly absorbed in the stomach.

However, ProCaps Laboratories use a Coenzyme form of Methyl B12, which is much better absorbed.

Check price and read more reviews of ProCaps Laboratories High-Potency B Complex on Amazon.

6. Pyrroloquinoline Quinone

What is Pyrroloquinoline Quinone?

Pyrroloquinoline quinone, also known as PQQ, is a redox cofactor and a polyphenolic compound found in high amounts in Cocoa powder.

It encourages the growth of mitochondria in the body’s aging cells (mitochondrial biogenesis), which helps improve longevity and human health.

This is exciting stuff, as it was traditionally believed that increasing mitochondrial numbers could only occur as a result of therapeutic fasting, keto diets or resistance training.

Given its powerful effects on mitochondrial biogenesis, it makes sense that PQQ would have powerful effects on various health conditions.

In fact studies in both animals and humans have shown that PQQ improves reproduction, early development growth, and immune function.

How to supplement with PQQ

A double-blind, randomized, placebo-controlled human clinical trial found that 20mg of PQQ taken daily improved short-term memory, attention and concentration in healthy adults.

For this reason, a daily dose of 20mg seems reasonable to achieve similar results.

Vitalized Future’s recommendation:

Life Extension have 10mg PQQ capsules which is useful for splitting the 20mg dosage up in 2 halves over the course of a day.

They’re reasonably priced too, so they get the green light from me!

Check price and read more reviews of Life Extension PQQ Capsules on Amazon.

5. Alpha-Lipoic Acid

What is Alpha-Lipoic Acid?

Alpha-lipoic acid (ALA) is a Sulfur-containing fatty acid that performs vitamin-like roles in the body.

It’s required for the synthesis of Acetyl Coenzyme A; a key metabolite in the cellular process that turns carbohydrates into energy, and is in this way similar to B-complex vitamins.

Usually, the body can manufacture enough ALA for its metabolic functions, however additional ALA (provided by supplementation) allows it to circulate in a “free” state.

In this state, it has the ability to function as both a water- AND fat-soluble antioxidant.

This is unique since most antioxidants are either water- OR fat-soluble.

Not both.

What also makes ALA interesting is that unlike other antioxidants, it’s targeted directly to the mitochondria.

(Most other antioxidants can’t concentrate at the mitochondrion level, so are fairly useless at supporting the mitochondria.)

How to supplement with Alpha-Lipoic Acid

There are 3 caveats when supplementing with ALA.

1. Be careful not to buy S-lipoic acid

ALA comes in two forms, known as ‘R-lipoic acid’ and ‘S-lipoic acid’.

R-lipoic acid is naturally synthesized by humans, animals, and plants, whereas S-lipoic acid is formed during chemical synthesis of ALA.

To be blunt, the S form is pretty useless and inactive in the human body.

For this reason, it’s crucial to use the R form when supplementing.

2. Always supplement ALA alongside Biotin

ALA competes with Biotin for absorption.

For this reason, it’s important to supplement with Biotin when using ALA otherwise you may end up deficient in Biotin.

3. Always store pure ALA in the fridge

Pure ALA is extremely heat sensitive.

If ALA is left out at room temperature, the ALA molecules link together to form chains (in a process known as polymerization).

Unfortunately, this polymerized form of ALA doesn’t seem to be absorbable.

So if you choose to supplement with pure ALA, then ensure it’s stored in a refridgerator.

Vitalized Future’s recommendation:

Doctor’s Best’s ALA handles all of these caveats so it gets my approval.

R-Lipoic Acid instead of S-Lipoic Acid? Tick.

Added Biotin so you won’t have to worry about Biotin deficiencies? Tick.

In a stabilized form and so isn’t sensitive to heat? Tick.

Check price and read more reviews of Doctor’s Best S-Lipoic Acid on Amazon.

4. Creatine

What is Creatine?

Creatine is an organic acid that is naturally produced by the body in the liver, kidneys and pancreas.

Whilst most people think of creatine as a bodybuilding supplement, new research shows that it also has anti-aging effects throughout the body.

Recently, creatine has been found to significantly lower the accumulation of a recognized marker of aging called lipofuscin in the brains of aging mice.

As a result, creatine-fed mice lived an average of 9% longer than control animals.

On the surface, 9% doesn’t seem a great big deal, but if we were to extrapolate that to human years, it would be equivalent to 7 years!

So it’s fair to say anyone wanting to slow the aging process should look into using creatine.

How to supplement with Creatine

The typical creatine dose is 5g taken daily.

It’s important to drink plenty of water when taking creatine, as it causes muscles to draw water from the rest of your body.

Vitalized Future’s recommendation:

I’ve personally used and verified the effectiveness of Optimum Nutrition’s Micronized Creatine Monohydrate in the weights room.

This stuff works.

Period.

Check price and read more reviews of Optimum Nutrition Micronized Creatine on Amazon.

3. Pterostilbene

What is Pterostilbene?

Pterostilbene is a polyphenol mainly found in Blueberries and Grapes.

It’s very similar to Resveratrol chemically, with the difference being Pterostilbene has 1 hydroxyl group where as Resveratrol has 3 hydroxyl groups.

Fewer hydroxyl groups make it more difficult for the body to eliminate the molecule, which is good if the compound is beneficial, hence why Pterostilbene is rated higher than Resveratrol.

Calorie restriction has been shown to expand the lifespan of many mammals, and it works by activating sirtuins.

These are a family of proteins that play a role in aging by regulating cellular health.

One of the major benefits of Pterostilbene is its ability to mimic the beneficial effects of calorie restriction by activating a sirtuin known as SIRT1.

But that’s not all.

Longevity scientists are excited by Pterostilbene for other reasons too.

Recently, the compound was shown to improve cognition in mice.

The study revealed that mice fed a diet with Pterostilbene were more able to make their way through a maze than the mice in the control group.

How to supplement with Pterostilbene

A daily dose of 300mg seems to be effective for boosting cognition in most people, based on anecdotal reports.

Vitalized Future’s recommendation:

Double Wood’s Pterostilbene is a solid option, as their supplements are 3rd party tested for quality.

Their Pterostilbene capsules are cost-effective and at 100mg per capsule, you can split the doses throughout the day.

Check price and read more reviews of Double Wood Pterostilbene on Amazon.

2. Magnesium

What is Magnesium?

Magnesium is one of the most underrated minerals nowadays, and to be honest, most people are deficient in it.

There are a few reasons for this:

• Most of our drinking water is considered ‘soft’, which is great at reducing limescale but the mechanism of ‘softening’ water involves reducing minerals such as magnesium.

• Magnesium competes with other minerals for absorption, such as Calcium. With a lot of mainstream advice focusing on calcium for improving bone health, we’ve seen a corresponding decrease in magnesium levels.

• In our over-stressed, over-worked day and age, many of us rely on caffeine to get us to the end of the day. Whilst great at providing the kick we all need, caffeine increases the amount of mineral loss through urine.

This is terrible news because magnesium is the 4th most abundant mineral in the body and is involved in in over 300 biochemical reactions, including the production of ATP.

At a cellular level, magnesium is stored in the mitochondria and a lot of it is bound to ATP, which helps make it usable for energy.

It’s fair to say we cannot underestimate the importance of magnesium when considering the health and wellbeing of our mitochondria.

Magnesium is also known for its muscle relaxation properties.

It does this by removing calcium from muscle cells, since calcium is involved in muscle contraction.

On the surface, muscle relaxation doesn’t sound too important for wellbeing, but when you consider your heart is a muscle, it becomes apparent how important it is for healthy muscle contraction and relaxation.

In fact, magnesium deficiency has been linked to hypertension, congestive heart failure, sudden cardiac arrest and stroke.

How to supplement with Magnesium

Personally, I’ve seen benefits with supplementing 800mg of magnesium citrate before I go to bed.

This is it what works for me and helps me relax after the gym.

Vitalized Future’s recommendation:

Naturetition’s magnesium citrate provides 833mg of highly-absorbable magnesium.

What’s great about this magnesium is that it has no unpronounceable additives which is always a bonus.

Check price and read more reviews of Naturetition Magnesium Citrate on Amazon.

1. Coenzyme Q10

Coenzyme Q10 (CoQ10) is a substance that is naturally present in the human body, with the highest levels in the heart, liver, kidneys, and pancreas.

Like all vitamins, it is essential to life.

Research on CoQ10 use for specific conditions and activities shows it may benefit the following:

Neurogenerative diseases

Research suggests that high doses of CoQ10 may be beneficial for people in the early stages of progressive disorders of the nervous system, such as ALS and Parkinson’s.

Statin-induced muscle pain

Statins work by blocking a key enzyme in our body called HMG CoA reductase. This same enzyme, however, is involved in the production of CoQ10, Vitamin D, testosterone and many other hormones.

(Now it’s easy to see why Statins are controversial…)

It’s theorized that many of the adverse side effects of Statins, including muscle pain, are caused by a deficiency of CoQ10.

This is because muscles require huge amounts of ATP, and thus CoQ10 for energy during strenuous exercise.

Hypertension

ATP is critical for relaxation and as discussed earlier, this is especially important for the heart and the smooth muscles that line the blood vessels.

Without enough energy, these muscles remain tenser than they should which increases blood pressure.

So by supplying CoQ10 and improving the energy efficiency of the mitochondria, muscles have ATP they need to relax, thus normalizing blood pressure. 

Although produced naturally in the body, the production of CoQ10 slows down with age.

And even though we do get small amounts of CoQ10 from food, it’s in negligible amounts which isn’t enough for our bodies to see a real benefit.

As a result of this, supplementation becomes increasingly important.

How to supplement with Coenzyme Q10

Ubiquinol (a reduced CoQ10) accounts for 90% of the CoQ10 in the blood, and research has shown this form of CoQ10 is absorbed best by the body.

Since CoQ10 is a fat-soluble compound, it’s best taken with food to speed up absorption.

It’s also important to note that the body doesn’t store CoQ10, and hence daily supplementation is recommended to see prolonged benefits.

Vitalized Future’s recommendation

With high-strength capsules, a reasonable price and plenty of rave reviews, I’d look no further than Qunol Ubiquinol.

Check price and read more reviews of Qunol Ubiquinol on Amazon.