5 Supplements to Combat Fatigue & Boost Mitochondrial Function | Dr. Sarah Myhill

Understanding Mitochondrial Function

• 🧠 Mitochondria are the energy engines of the body, converting fuel (ideally ketones or sugars) into ATP, the energy molecule, using oxygen.
• 💡 For optimal function, mitochondria require the right fuel and specific raw materials, with deficiencies often leading to fatigue.

Key Supplements for Mitochondrial Health

• ⚡ Magnesium acts as the spark plug, essential for enzyme systems that catalyze reactions within mitochondria.
• 💧 Co-enzyme Q10 and Niacinamide (Vitamin B3) are likened to engine oil, crucial for electron transfer in energy generation.
• ⛽ Acetyl-L-Carnitine functions as the nozzle, transporting fuel components into the mitochondria for energy production.
• 🍬 D-Ribose is the raw material for creating ATP, vital for rapid energy replenishment, especially when ATP stores are depleted.

Factors Inhibiting Mitochondrial Function

• ⚠️ Lactic acid buildup, often from anaerobic respiration during intense activity, can significantly slow down mitochondria and is a primary factor in pathological fatigue.
• 🧪 Malondialdehyde indicates poor antioxidant status, highlighting the need for antioxidant support.
• ☣️ Pesticides, volatile organic compounds, heavy metals, and even hair dyes can accumulate and block mitochondrial function, necessitating detoxification.

Lactic Acid and Energy Production

• 🏃‍♂️ While a normal part of energy generation (up to 10% anaerobically), excessive lactic acid buildup, especially in severely fatigued individuals, can lead to prolonged muscle and chest pain.
• 📈 In athletes, controlled lactic acid burn stimulates the production of more mitochondria, aiding muscle growth and fitness, but requires adequate recovery time.
• 💰 Anaerobic metabolism is an inefficient energy strategy, akin to borrowing money at high interest, providing a short burst of ATP at a significant metabolic cost.

Managing Fatigue and Exercise

• ✅ The key for individuals with chronic fatigue is the delay factor: engaging in activity without experiencing increased fatigue the following day.
• ⚖️ Adjusting activity levels to maintain consistency and avoid overexertion is crucial, especially in the early stages of recovery.
• 🌱 Implementing dietary changes, the mitochondrial supplement package, and addressing thyroid and adrenal support can gradually increase activity tolerance.