If you've ever felt drained for no reason or noticed that your energy isn't what it used to be, it might be time to look inside your cells, specifically your mitochondria. These tiny structures are responsible for producing the energy you need to live. But what exactly are mitochondria, why do they wear out, and most importantly, how can we help them renew themselves? In this article, we explain everything and tell you which dietary supplements can revitalise them.
What are mitochondria and why are they key?
Mitochondria are known as the ‘powerhouses’ of cells. They are in almost every cell in your body and convert nutrients from food into ATP (adenosine triphosphate), the molecule that gives us the energy to move, think and even breathe. They also regulate processes such as metabolism and cell repair.
When mitochondria malfunction - due to stress, poor diet or ageing - you may notice fatigue, inflammation or even increased risk of chronic diseases. That's why keeping them healthy is essential for your well-being.
What damages mitochondria and how do they renew themselves?
Factors such as excess free radicals (oxidative stress), a diet high in processed sugars and lack of exercise can wear down mitochondria. Fortunately, our body has a natural process called mitochondrial biogenesis, which creates new mitochondria and repairs damaged ones. This process is enhanced by healthy habits and certain key nutrients.
Dietary supplements to renew mitochondria
Some supplements have been shown to be powerful allies in supporting mitochondrial health. Here are the most prominent ones, backed by science:
1. Coenzyme Q10 (CoQ10)
What it does: It is essential for ATP production and acts as an antioxidant, protecting mitochondria from oxidative damage.
Typical dose: 100-200 mg per day.
Natural sources: Meat, fish and spinach, but supplements are ideal for optimal levels.
2. Alpha-lipoic acid (ALA)
What it does: Improves mitochondrial function and reduces inflammation by neutralising free radicals.
Typical dosage: 300-600 mg per day.
Bonus: Also supports blood sugar control.
3. Acetyl-L-Carnitine (ALCAR)
What it does: Transports fatty acids to the mitochondria for energy production and supports biogenesis.
Typical dosage: 500-1000 mg per day.
Added benefit: Improves mental clarity.
4. Resveratrol
What it does: Activates genes (such as SIRT1) that stimulate the creation of new mitochondria.
Typical dose: 150-500 mg per day.
Natural sources: Grapes and red wine, but in supplements it is more concentrated.
5. PQQ (Pyrroloquinoline quinone)
What it does: Promotes mitochondrial biogenesis and protects against oxidative stress.
Typical dosage: 10-20 mg per day.
Fun fact: One of the newest and most promising supplements.
6. Omega-3 (EPA and DHA)
What it does: Strengthens mitochondrial membranes and reduces inflammation.
Typical dosage: 1000-2000 mg per day (from fish or krill oil).
Tip: Choose purified sources to avoid contaminants.
How to supplement mitochondrial supplements
In addition to these supplements, habits such as exercise (especially interval training), a diet rich in antioxidants (fruits, vegetables, nuts) and intermittent fasting boost mitochondrial turnover. Reducing stress with breathing techniques or quality sleep also adds up.
Conclusion: Bring your mitochondria to life
Mitochondria are the energetic heart of your body, and caring for them is key to feeling full of vitality. With food supplements for mitochondria such as CoQ10, ALA or PQQ, you can give them a natural boost so they can renew themselves and work better. Combined with good habits, these allies will help you fight fatigue and live with more energy. Ready to recharge your cellular ‘batteries’? Start today with one small step!
Best regards,
Tribu Naturals
