Fatigue, energy, muscles, brain, aging… Behind many of these topics are tiny structures present in almost all our cells: mitochondria.
They are often described as the "powerhouses" of our cells.
But what do they actually do? And most importantly: can we take care of our mitochondria?
The answer is yes. And the first thing to know is that there is no magic vitamin for mitochondria.
Physical activity, diet, sleep, and certain nutrients all contribute to maintaining normal energy metabolism.
What are mitochondria?
Mitochondria are small structures found inside most of our cells.
One of their essential functions is to convert energy from the nutrients we eat into a form directly usable by our cells: ATP (adenosine triphosphate).
This energy is used practically everywhere: for muscle contractions, brain function, metabolic reactions, and the maintenance of our cellular functions.
However, mitochondria are not only used to produce energy. They also participate in many cellular processes, including oxidative stress management and cellular signaling.
Why do mitochondria become so interesting with age?
Mitochondrial function changes with aging.
With age, several changes can affect their number, efficiency, ability to produce energy, and ability to renew their damaged components.
But that doesn't mean we are powerless. Our mitochondria are extraordinarily adaptable. And one of the best-documented ways to stimulate this adaptation is surprisingly simple: movement.
1. Exercise: probably the best "training" for our mitochondria
When we demand more energy from our muscles, they adapt.
Exercise can stimulate mitochondrial biogenesis, which refers to the mechanisms by which our cells increase and renew their mitochondrial apparatus.¹ ²
Endurance training is particularly studied, but interval training and strength training also contribute to metabolic adaptations.¹ ²
In other words: the more intelligently we use our ability to produce energy, the more our body adapts to this demand.
2. B vitamins: essential for energy metabolism
Several B vitamins play an essential role in the reactions that allow our body to convert carbohydrates, fats, and proteins into energy.
B1 (thiamine) is particularly involved in carbohydrate metabolism.
B2 (riboflavin) participates in the oxidation-reduction reactions necessary for energy production.
B3 (niacin) is a precursor to NAD and NADP, two fundamental coenzymes in cellular metabolism.
B5 is a component of coenzyme A.
B6, biotin, folate, and B12 are involved in many other essential metabolic pathways.
Why choose a B complex with methylated forms?
Not all forms of B vitamins are identical.
For some vitamins, there are forms that are already biologically active or directly usable in important metabolic pathways. This is notably the case for 5-MTHF (5-methyltetrahydrofolate) for folate and methylcobalamin for vitamin B12.
5-MTHF notably offers the advantage of providing folate in a form that does not require the conversion of folic acid to 5-MTHF before entering the folate cycle.
This is why, at Maison Jacynthe, we prefer a B complex using carefully chosen active and methylated forms.
They do not "give" energy like a stimulant would. They participate in the very mechanisms that allow our cells to produce and use energy.
3. Magnesium: essential for energy
Magnesium is necessary for hundreds of enzymatic reactions and plays a fundamental role in energy metabolism.⁵
It is involved in glycolysis and oxidative phosphorylation – the mitochondrial process that produces much of our ATP.⁵
Particularly interesting: in our cells, ATP is mainly used as a complex with magnesium (Mg-ATP).⁵
Why choose magnesium bisglycinate?
The form of magnesium also matters.
Magnesium bisglycinate is a chelated form: magnesium is bound to two glycine molecules.
Organic or chelated forms of magnesium generally have better bioavailability than some less soluble forms, such as magnesium oxide.
Bisglycinate is also valued for its good digestive tolerance.
This is the form we prefer at Maison Jacynthe.
Thus, when it comes to mitochondria, magnesium is not simply the mineral associated with calm, muscles, or sleep. It is at the very heart of how our cells use their energy.⁵
4. CoQ10: at the heart of the energy production chain
Coenzyme Q10, or CoQ10, is naturally present in our bodies.
It has a particularly interesting function: it participates directly in the electron transport chain inside mitochondria.⁶
This chain is essential for oxidative phosphorylation and thus for ATP production. CoQ10 also has antioxidant properties.⁶
It is sometimes presented as a miracle supplement against aging. That would be going too far. But its biological role in mitochondria is well established.⁶
5. NMN and NAD+: why are they talked about so much?
This is probably one of the most fascinating topics in current aging research.
NMN - nicotinamide mononucleotide - is a precursor to NAD+.⁷
And NAD+ is a fundamental molecule.
It acts as a coenzyme in many metabolic reactions and plays a major role in the reactions that allow cells to convert nutrients into energy.⁷
Without NAD+, a significant part of energy metabolism simply cannot function normally.
Why are researchers so interested in NAD+?
Because NAD+ concentrations can change with age and because this molecule is involved in many pathways associated with metabolism, cell repair, and mitochondrial function.
The idea behind NMN is therefore to provide the body with a precursor from which it can make NAD+.⁷
Human clinical trials show that NMN supplementation can increase NAD concentrations in the blood.³ ⁴
NMN is therefore particularly interesting as a precursor to NAD+ and for its link with energy metabolism, but research continues.³ ⁴ ⁷
6. Creatine: quickly transporting energy where the muscle needs it
Creatine also has a fascinating relationship with our cellular energy system.
Phosphocreatine acts as a reserve, allowing for rapid ATP regeneration, particularly when energy demands suddenly increase.
The creatine-phosphocreatine system thus helps transport and buffer energy between where ATP is produced – notably in mitochondria – and where it is used.
This is what explains the interest in creatine for short, intense muscular efforts.
7. What about antioxidants?
Mitochondria naturally produce reactive oxygen species when they function.
This is not automatically bad.
In small doses, these molecules even play a role in signaling that allows our cells to adapt, particularly to exercise.
Our body therefore has its own antioxidant systems.
The goal is not to suppress all oxidation, but to maintain a balance between production and antioxidant defense.
This is another reason to prioritize a rich and varied diet rather than trying to stack high doses of isolated antioxidants.
8. Diet provides the fuel
Mitochondria do not create energy out of nothing.
They use products from the metabolism of carbohydrates, fats, and proteins.
A sufficiently nutritious diet must therefore provide both the necessary energy, proteins and amino acids, vitamins, minerals, essential fatty acids, and compounds necessary for the many enzymes of metabolism.
Talking about mitochondrial health without talking about diet would therefore be incomplete.
9. And sleep?
Our mitochondria and our sleep-wake rhythm are intimately linked.
Research shows that sleep deprivation can affect various parameters of mitochondrial metabolism and increase oxidative stress.
Sleep also participates in hormonal regulation, recovery, and general energy metabolism.
Taking care of your energy during the day also means taking care of your night.
Can you really "boost" your mitochondria?
The term is attractive, but it can be misleading.
Our mitochondria are not an engine to which you simply add a supplement to instantly increase power.
They respond to our environment, exercise, nutrient availability, sleep, and our metabolic state.
Certain nutrients – notably B vitamins, magnesium, and CoQ10 – perform precise functions in energy production mechanisms.⁵ ⁶
NMN, for its part, provides a precursor to NAD+, an essential cofactor for energy metabolism.⁷
And creatine contributes to our ability to rapidly regenerate ATP.
To remember
To take care of your mitochondria, there is no single spectacular action.
Instead, there are several levers that work together: regular exercise, maintaining muscle mass, sleeping well, and providing our cells with the nutrients they need to produce energy.
And when you understand what our mitochondria do, the notion of "energy" suddenly takes on a whole new meaning.
Energy doesn't start in our coffee cup. It starts in our cells.
Next article to read: Why our mitochondria may not be working as well. You can be young and feel like you don't have access to your energy.
References
- The Impact of Exercise on Mitochondrial Biogenesis in Skeletal Muscle: A Systematic Review and Meta-Analysis — 2025.
- Effects of Exercise Training on Mitochondrial and Capillary Growth in Human Skeletal Muscle: A Systematic Review and Meta-Regression.
- Effects of Nicotinamide Mononucleotide Supplementation on Metabolic Parameters: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.
- Effects of Nicotinamide Mononucleotide Supplementation on Muscle and Metabolic Outcomes in Middle-Aged and Older Adults: A Meta-Analysis.
- Magnesium in Human Health and Disease — scientific review on the physiological functions of magnesium, particularly its role in energy metabolism.
- Coenzyme Q10 and Mitochondrial Dysfunction in Diseases — scientific review focusing on the role of CoQ10 in the mitochondrial respiratory chain.
- Health Canada — Nicotinamide Mononucleotide (NMN): monograph recognizing NMN as a precursor to NAD+ and NAD+ as an important cofactor in energy metabolism.
