How to Boost Mitochondrial Energy and Beat Chronic Fatigue

If you struggle with chronic fatigue syndrome (CFS), you know the feeling: bone-deep exhaustion that doesn’t go away with rest. One key player in this energy crisis? Your mitochondria - the tiny powerhouses inside your cells responsible for producing energy. When they’re sluggish, so are you. The good news? You can take action to support mitochondrial function and reclaim your energy. Here’s how:

Optimise Your Nutrition

Food is fuel, and the right nutrients help mitochondria work efficiently. Focus on:

Coenzyme Q10 – This compound is essential for energy production. Supplementing with CoQ10 can support mitochondrial function.
B Vitamins – B1, B2, B3, and B5 are crucial for mitochondrial energy production. Ensure adequate intake of eggs, meat, poultry and leafy greens.
Magnesium – Required for ATP production, magnesium-rich foods like nuts, seeds and avocados can help.
L-Carnitine – This amino acid helps mitochondria to turn fat into energy. Red meat is a natural source, or you may consider supplementing (check with your practitioner).
Omega-3s – These fatty acids protect mitochondrial membranes. Food sources include salmon, walnuts, and flax seeds.

Strengthen Mitochondrial Function

Your mitochondria don’t just need fuel - they need protection and repair too.

Antioxidants – Chronic fatigue is linked to oxidative stress. Boost your intake of vitamin C, E, and glutathione with citrus, berries, and spinach.
Alpha-Lipoic Acid (ALA) – This powerhouse antioxidant supports mitochondrial energy. Find it in spinach, broccoli, and supplements.
Sulforaphane – Found in cruciferous vegetables like broccoli sprouts, sulforaphane activates cellular detoxification and antioxidant pathways, helping to protect and support mitochondrial function.

Move Your Body (Without Overdoing It)

Exercise is a double-edged sword for people with CFS. The right amount can improve mitochondrial efficiency, but too much can lead to crashes.

Pacing – Stick to gentle movement like walking, yoga, or swimming.
Low-Impact HIIT – Some find small doses of high-intensity training beneficial for stimulating mitochondrial growth. Start slow.

Prioritise Stress Management

Chronic stress depletes energy and impairs mitochondrial function. Reduce stress by:

Improving Sleep – Maintain a consistent schedule, limit screen time before bed and create a restful sleep environment.
Practicing Mindfulness – Meditation, deep breathing, or progressive muscle relaxation can help lower stress levels.

Reduce Inflammation

Inflammation and mitochondrial dysfunction go hand in hand. Reduce inflammation with:

An Anti-Inflammatory Diet – Eat more turmeric, ginger, fatty fish and berries. Cut down on refined sugar and processed foods.
Targeted Supplements – Curcumin (from turmeric) and omega-3s help modulate inflammation (check with your practitioner).

Try Mitochondrial Support Supplements

Quercetin – Found in apples, onions, and capers, quercetin supports mitochondrial health by reducing oxidative stress and inflammation.
Resveratrol – This polyphenol supports mitochondrial function and energy production.
Acetyl-L-Carnitine – Helps transport fats into mitochondria for energy.

Stay Hydrated

Even mild dehydration can exacerbate fatigue. Drink plenty of water and consider adding electrolytes if needed or a pinch of mineral rich salt to your water.

Minimise Toxin Exposure

Toxins impair mitochondrial function. Support detoxification by:

Avoiding Environmental Toxins – Use natural cleaning products, reduce plastic use and avoid heavy metal exposure.
Supporting Liver Detoxification – Eat cruciferous vegetables (broccoli, Brussels sprouts, cabbage) and drink plenty of water.

Chronic fatigue can feel like an uphill battle, but supporting your mitochondria is a powerful way to reclaim your energy. By optimising nutrition, reducing stress, balancing exercise, and minimising inflammation, you can start feeling more like yourself again. Small, consistent changes lead to big results - start where you can and build from there!