Quick answer: Mitochondria are the power plants inside your cells. They make ATP, the energy that runs your muscles, brain and heart, and they also help control inflammation, cell repair and cell death. Inactivity, constant snacking, poor sleep, chronic stress and toxins wear them down. Exercise, time-restricted eating, sleep, a nutrient-dense diet and targeted nutrients such as CoQ10 support them.
Key takeaways
Mitochondria make ATP, the energy that runs the muscles, brain and heart, and they also help regulate inflammation and repair.
Inactivity, constant snacking, poor sleep, chronic stress and everyday exposures can wear them down.
Exercise, time-restricted eating, sleep, a nutrient-dense diet and nutrients such as CoQ10 help support them.
What mitochondria do
Mitochondria turn food and oxygen into ATP, your cellular energy, and they signal when cells should repair or die. They also influence inflammation and communicate with the cell’s nucleus about stress.
What harms mitochondria
Mitochondria are harmed by sitting for long periods and by constant snacking, which keeps insulin high and repair pathways off. Poor sleep and chronic stress, environmental toxins and oxidative stress, and nutrient gaps such as magnesium, B vitamins and CoQ10 also take a toll.
Daily habits that support mitochondria
Exercise is key, because interval training in particular stimulates new mitochondria, and strength training builds muscle. Time-restricted eating with an overnight fasting window, morning sunlight and a consistent sleep schedule help too.
Mild stressors such as cold showers or sauna (see hormesis) and a colorful, nutrient-dense diet with quality protein round out the picture.
Nutrients commonly used
CoQ10 is part of the energy chain (see who should consider CoQ10), and PQQ has been studied for mitochondrial growth. NAD+ precursors support cellular energy (see NAD+), magnesium and B vitamins are cofactors for energy production, and alpha-lipoic acid and carnitine support fuel use.
Amounts should be individualized.
Mitochondria and healthy aging
Mitochondrial dysfunction is one of the central processes of aging. As mitochondria decline, energy drops, oxidative stress and inflammation rise, and cells become more likely to turn senescent. Supporting mitochondria may benefit many systems. Related: why am I always tired?.
When to see a naturopathic doctor
It may be time to see a naturopathic doctor if you have persistent fatigue or low stamina, or brain fog or slow recovery from exercise. The same is true if you want a healthy-aging plan focused on energy, or if you want to know which mitochondrial nutrients fit you.
See a medical provider promptly for sudden severe fatigue with shortness of breath, chest pain or fainting.
What the research shows
CoQ10 is the nutrient most often studied for energy. A 2022 meta-analysis by Tsai and colleagues pooled 13 randomized placebo-controlled trials with 1,126 participants, both healthy and with various conditions. CoQ10 lowered fatigue scores by a small-to-moderate amount (Hedges’ g of -0.40), and higher daily doses and longer use were linked with larger effects. Only one gastrointestinal side effect was reported among 602 people who took it. The trials used different doses, products and fatigue scales, so the result is an average rather than a promise for any one person.
Exercise is the most reliable way to build mitochondrial capacity. In a 2026 randomized study by Flensted-Jensen and colleagues, 41 adults aged 55 to 70 completed 12 weeks of resistance training plus a small amount of high-intensity intervals, after first taking a polyphenol supplement or a placebo for 30 days. Aerobic fitness, lean mass and strength improved in both groups, and hydrogen peroxide release from muscle, a marker of oxidative stress, fell by about 20%. Mitochondrial respiratory capacity rose with training in the placebo group, while the supplement added no clear benefit. The study was small and short, but it suggests training matters more than pills.
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Questions to bring to your clinician
These questions can help you get the most out of your next visit.
Which of my daily habits might be wearing down my mitochondria the most?
Which daily habits would best support my energy at the cellular level?
Could my fatigue have other causes we should rule out first?
How would we track whether my energy is improving?
Frequently asked questions
What are signs of mitochondrial dysfunction?
Fatigue, low stamina, brain fog and slow recovery are common, but they have many possible causes.
What is the best exercise for mitochondria?
Both high-intensity intervals and steady aerobic exercise help, along with strength training.
Does CoQ10 help energy?
CoQ10 is part of the energy chain. It may help some people, such as those with statin-related muscle symptoms.
Can you grow new mitochondria?
Yes. Exercise is one of the strongest signals for building new mitochondria.
Sources
- Tsai IC, Hsu CW, Chang CH, et al. Effectiveness of Coenzyme Q10 Supplementation for Reducing Fatigue: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Front Pharmacol 2022. PMID: 36091835. https://pubmed.ncbi.nlm.nih.gov/36091835/
- Flensted-Jensen M, Weinreich CM, Kleis-Olsen AS, et al. Resistance-based training improves mitochondrial capacity and redox balance in aging adults, independent of polyphenol supplementation. Redox Biol 2026. PMID: 41496202. https://pubmed.ncbi.nlm.nih.gov/41496202/
- Robinson MM, et al. Enhanced protein translation underlies improved metabolic and physical adaptations to different exercise training modes in young and old humans. Cell Metab 2017. PMID: 28273480. https://pmc.ncbi.nlm.nih.gov/articles/PMC5423095/
- López-Otín C, et al. Hallmarks of aging: An expanding universe. Cell 2023. PMID: 36599349. https://pubmed.ncbi.nlm.nih.gov/36599349/
- Sun N, Youle RJ, Finkel T. The mitochondrial basis of aging. Mol Cell 2016. PMID: 26942670. https://pmc.ncbi.nlm.nih.gov/articles/PMC4779179/
- Qu H, et al. Effects of coenzyme Q10 on statin-induced myopathy: an updated meta-analysis of randomized controlled trials. J Am Heart Assoc 2018. PMID: 30371340. https://pmc.ncbi.nlm.nih.gov/articles/PMC6404871/
- MedlinePlus: Mitochondrial Diseases
This article is for educational purposes only and is not medical advice. It does not replace an individual evaluation. Talk with your healthcare provider before starting supplements or changing medications, especially if you are pregnant, nursing, or managing a health condition.
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