Top Nutrients for Mitochondria

Key Nutrients and Lifestyle Interventions

Exercise is the ignition. Nutrition is the fuel. Together, they upgrade mitochondria.

Vitamin C - 3,000-10,000 mg/day in divided doses. Supports recovery, collagen formation, antioxidant defense, and vascular health [48].
Vitamin D3 - 5,000-10,000 IU/day, adjusted to maintain blood levels of 50-100 ng/ml. Strengthens immunity, bones, and muscles [49,50].
Niacin (B3) - 500-2,000 mg/day of instant-release niacin (titrated upward to minimize flushing). Boosts NAD⁺ and supports mitochondrial repair [51-53].
Magnesium - 500-1,000 mg/day (glycinate or threonate forms preferred). Critical for ATP production, muscle relaxation, and energy metabolism [54,55].
CoQ10 - 200-400 mg/day. Enhances cardiac function, endurance, and mitochondrial electron transport.
Omega-3 - 2,000 mg/day or more of combined EPA+DHA from marine sources. Provides anti-inflammatory and neuroprotective benefits.
L-carnitine - 1,000-3,000 mg/day. Facilitates fatty acid transport into mitochondria, improving fat burning and exercise endurance.
Sleep, stress control, circadian rhythm - Protect mitochondrial repair cycles.
Other supportive tools: Red-Blue therapy (NIR/PBMT + methylene blue), and additional orthomolecular nutrients.