The library
Articles
Evidence-based deep dives on mitochondrial optimization. Each guide leads with a quick answer, then goes as deep as the science allows.
Supplements
Lipid Replacement Therapy and Mitochondrial Membrane Integrity
Lipid Replacement Therapy (LRT) supplies oral phospholipids to replace damaged membrane lipids — including those in mitochondrial membranes, where the energy machinery sits. The idea is that oxidized membrane lipids impair mitochondrial function, and supplying fresh lipids helps restore it. It has been studied mainly for chronic fatigue, with promising but less rigorous evidence than mainstream options.
Peptides
SS-31 (Elamipretide): The Cardiolipin-Targeting Peptide
SS-31 (elamipretide) is a mitochondria-targeted peptide that binds cardiolipin, a lipid in the inner mitochondrial membrane, to stabilize its structure, improve electron transport chain efficiency, reduce reactive oxygen species, and support ATP synthesis. It is an investigational drug studied across mitochondrial, cardiac, kidney, and neurological conditions, with mixed clinical results — not an approved medicine or supplement.
Peptides
MOTS-c: The Exercise-Mimetic Mitochondrial Peptide
MOTS-c is a 16-amino-acid mitochondrial-derived peptide that acts like an exercise mimetic: its main mechanism is activating AMPK, the cell’s metabolic switch, boosting glucose uptake, fat oxidation, and mitochondrial function. It is itself induced by exercise. MOTS-c is an investigational research compound — most supporting data are preclinical, and its long-term human safety is not established.
Peptides
Humanin: The Mitochondrial-Derived Peptide, Explained
Humanin is a 24-amino-acid mitochondrial-derived peptide — encoded in the mitochondrial genome — studied for cytoprotective, neuroprotective, and metabolic effects. It appears to act as a cell-survival signal that reduces oxidative stress and supports mitochondrial function. It is an investigational research compound, not an approved supplement, and the evidence is largely preclinical.
Lifestyle
Sleep and Circadian Rhythm: The Mitochondrial Connection
Sleep is a primary window for mitochondrial maintenance — repair, mitophagy, and the timing of energy metabolism are all tied to the circadian clock. Chronic short or irregular sleep impairs metabolic and mitochondrial health and blunts the adaptations you train for. The highest-yield levers are a consistent schedule, morning light, and a cool dark room.
Lifestyle
Red Light Therapy and Mitochondria: Photobiomodulation Explained
Red light therapy (photobiomodulation) uses red and near-infrared light to influence cells, and its leading proposed mechanism is mitochondrial — light absorbed by cytochrome c oxidase may boost ATP production. Evidence is strongest for local skin, muscle-recovery, and tissue applications; broad systemic energy and longevity claims remain unproven.
Training
Zone 2 Training and Mitochondria: The Endurance Base
Zone 2 is a low-to-moderate exercise intensity — a conversational pace, just below where lactate rises — that maximally relies on fat oxidation inside mitochondria. Training here is the single most evidence-backed way to build mitochondrial density and metabolic flexibility. Aim for 30-60 minute sessions, a few times a week.
Supplements
NAD+, NR, and NMN: The Cellular Energy Currency
NAD+ is a coenzyme central to energy metabolism that declines with age. Precursors like NR and NMN reliably raise NAD+ levels in humans — that part is well established. Whether higher NAD+ produces meaningful benefits in healthy people (energy, metabolic health, longevity) is still uncertain and actively researched.
Supplements
Creatine and Cellular Energy: Beyond the Gym
Creatine is part of the phosphocreatine system, one of the fastest ways cells regenerate ATP. It buffers energy supply in high-demand tissues like muscle and brain. It is among the most studied, effective, and safe supplements — strong for performance, promising for cognition under stress, and useful for preserving muscle with age.
Supplements
Urolithin A: The Mitophagy Activator, Explained
Urolithin A is a postbiotic — made by gut bacteria from compounds in pomegranates and walnuts — that activates mitophagy, the process of clearing out damaged mitochondria. Human trials in older and middle-aged adults show improvements in muscle endurance and mitochondrial markers. Because many people lack the gut bacteria to make it, supplementing gives a consistent dose.
Supplements
PQQ and Mitochondrial Biogenesis: What the Science Says
PQQ (pyrroloquinoline quinone) is a compound that, in cell and animal studies, appears to stimulate the creation of new mitochondria via the PGC-1a pathway, while also acting as a durable antioxidant. Human evidence is limited and preliminary, so PQQ is best viewed as a promising, optional add-on rather than a proven staple.
Supplements
CoQ10 and Ubiquinol: Benefits, Evidence, and How They Work
CoQ10 (coenzyme Q10) is a molecule your mitochondria use to shuttle electrons during ATP production, and it also acts as an antioxidant. Supplementing helps most when levels are low — notably in statin users, some cardiovascular conditions, and older adults. Ubiquinol is the more bioavailable form.
Supplements
The Best Supplements for Mitochondrial Health (Evidence-Graded)
The mitochondrial supplements with the most credible human evidence are creatine (best risk-to-reward), CoQ10/ubiquinol (especially for statin users and older adults), and urolithin A (a direct mitophagy activator). NAD+ precursors and PQQ are promising but less proven. All are secondary to exercise, sleep, and diet.
Fundamentals
How to Optimize Your Mitochondria: The Complete Guide
Mitochondria convert food and oxygen into ATP, the energy your cells run on. You can measurably improve their number and quality — the biggest levers are regular exercise (especially zone 2 cardio and resistance training), consistent sleep, avoiding chronic overfeeding, and, secondarily, targeted nutrients like CoQ10, PQQ, urolithin A, and creatine.