9 Mitochondria-Supporting Supplements for Better Energy and Aging

Written by Katie Koschalk, a health and wellness writer, certified holistic nutritionist, and certified personal trainer based in California

When it comes to boosting energy, improving endurance, and supporting healthy aging, your mitochondria play a central role. As you age, though, mitochondria naturally become less efficient, making it harder for your body to produce energy.

Fortunately, certain supplements, such as L-BAIBA, L-Ergothioneine, and COQ-10, may help support mitochondrial health, enhancing performance and promoting longevity in the process. Read on to learn which supplements are worth considering.

What Are Mitochondria?

Mitochondria are small structures found inside nearly every cell in your body. Often referred to as the “powerhouses” of the cell, their main job is to produce adenosine triphosphate (ATP)—the molecule your body uses for energy. 

Mitochondria do more than make energy, though. They also help control your metabolism, support cell growth, regulate aging, and decide when cells die. Keeping your mitochondria healthy is vital for your overall health, athletic performance, and the way you age. When mitochondria become damaged or less efficient, everything from energy levels to long-term disease risk can be affected. 

9 Supplements to Support Mitochondrial Health

The following supplements are being studied for their potential to support mitochondrial function, among other benefits. 

#1: L-BAIBA

L-BAIBA (L-beta-aminoisobutyric acid) is a molecule naturally produced by your muscles during exercise. It's now also available as a supplement (MitoBurn® by NNB Nutrition).

Research suggests L-BAIBA may help support mitochondrial health by protecting against damage from reactive oxygen species (ROS), harmful byproducts of normal cellular metabolism.

#2: L-ergothioneine

L-ergothioneine is a unique antioxidant found primarily in mushrooms. It’s also available in supplement form as MitoPrime®—a 99% pure form of L-ergothioneine, produced without mushrooms. 

Unlike other antioxidants, your body has a special transporter called ERGO transporter (ETT) that moves ergothioneine directly into your cells, highlighting its importance for human health.

L-ergothioneine acts as a powerful free radical scavenger, meaning it neutralizes harmful reactive oxygen species (ROS) and other oxidative molecules before they can damage cells and mitochondria.

#3: Coenzyme Q10 (CoQ10)

CoQ10 is an important molecule, available in supplement form, that helps power mitochondrial electron transport chain—the process your cells use to make ATP (their main source of energy). As you age, CoQ10 levels naturally decline, which can affect energy production and overall health. 

#4: Pyrroloquinoline Quinone (PQQ)

PQQ is a vitamin-like compound often taken as a supplement for its role in stimulating  mitochondrial biogenesis (the growth of new mitochondria). It also helps protect existing mitochondria from harmful oxidative stress. 

#5: Acetyl-L-Carnitine (ALCAR)

Acetyl-L-carnitine is a form of carnitine available in supplement form that easily crosses the blood-brain barrier. It helps move fatty acids into mitochondria, where they’re burned for energy. Many people take ALCAR supplements to support brain health, energy levels, and overall mitochondrial function.

#6: Alpha-Lipoic Acid (ALA)

Alpha-lipoic acid (ALA) is a vital nutrient and popular supplement that helps your mitochondria make energy. It also acts as an antioxidant, helping to protect your cells from oxidative stress—damage caused by too many harmful molecules called free radicals. By reducing this damage, ALA helps keep your mitochondria working well.

#7: Carnitine

Carnitine is an amino acid derivative, often taken as a supplement, that’s needed to transport long-chain fatty acids into mitochondria, where they’re used for energy production. Without enough carnitine, mitochondrial fat metabolism can be impaired, leading to reduced energy production. 

#8: Riboflavin (Vitamin B2)

Riboflavin (aka vitamin B) is a key player in mitochondrial energy production. It serves as a precursor for two critical coenzymes (FAD and FMN) that are essential for the electron transport chain. Riboflavin deficiency can lead to mitochondrial dysfunction and impaired energy production. 

#9: Quercetin 

Quercetin is a plant compound found in foods like apples, onions, and berries. Known for its antioxidant and anti-inflammatory effects, quercetin helps protect mitochondria from oxidative stress and may support the creation of new mitochondria (aka mitochondrial biogenesis). (Psst: Quercetin is also included in MitoGreens®!) 

The Bottom Line on Mitochondrial Supplements 

Mitochondrial health is foundational to how you feel, perform, and age. As research continues to uncover the importance of maintaining strong, resilient mitochondria, targeted supplements like L-BAIBA, L-ergothioneine, quercetin, and others offer promising ways to support energy production, protect against oxidative stress, and promote long-term cellular health. 

While supplements alone aren’t a magic bullet, they can be a powerful tool, especially when combined with healthy lifestyle habits like regular exercise, good nutrition, and stress management.