Mitochondria – Nutrients for Cellular Metabolism: Coenzyme Q10, L-Carnitine, Alpha-Lipoic Acid, and More
Mitochondria are cell organelles found in almost every cell in the human body. They are often referred to as the “powerhouses of the cell” because a large part of cellular energy production in the form of ATP (adenosine triphosphate) takes place within them. This category includes dietary supplements containing nutrients described in the specialist biochemical literature as being linked to energy metabolism and cellular respiration.
Nutrients in this category
- Coenzyme Q10 (ubiquinone/ubiquinol): a component of the respiratory chain in the inner mitochondrial membrane.
- L-carnitine / acetyl-L-carnitine: involved in transporting fatty acids into the mitochondria.
- Magnesium: a cofactor in numerous ATP-dependent enzymatic reactions.
- D-Ribose: a structural component of ATP.
- Alpha-lipoic acid: a cofactor for several mitochondrial enzyme complexes.
- Taurine: found in high concentrations in tissues rich in mitochondria, such as the heart and skeletal muscles.
- B vitamins (B1, B2, B3, B5, B6): cofactors in the citric acid cycle and the respiratory chain.
- Creatine: part of the creatine phosphate system for rapid ATP regeneration.
- Glutathione: plays a key role in the cell's antioxidant defence system, including in the mitochondria.
Forms & dosage
Nutrient | Common form | Typical daily dose |
|---|---|---|
Coenzyme Q10 | Capsules (oil-soluble) | 50–100 mg |
L-Carnitine | Capsules, powder | 500–2,000 mg |
Magnesium | Capsules, powder, effervescent tablets | 200–400 mg (elemental) |
D-Ribose | Powder | 1–5 g |
Alpha-lipoic acid | Capsules | 100–600 mg |
Taurine | Capsules, powder | 500–2,000 mg |
B vitamins | Capsules, tablets | based on EU reference values (NRV) |
Creatine | Powder, capsules | 3–5 g |
Glutathione | Capsules, liposomal | 50–500 mg |
This information is based on standard manufacturer specifications and does not replace personalised advice.
Note: Dietary supplements are not a substitute for a balanced and varied diet or a healthy lifestyle.