Mitochondrial Function
ETC efficiency and biogenesis.
Ranked by evidence strength across reported benefits.
Melatonin
Pineal hormone that signals biological night — most effective for circadian-rhythm shifts.
Coffee
Caffeine + polyphenol matrix with strong evidence for mortality and T2D reduction.
Vitamin B12
Essential cobalamin for methylation, red blood cell formation, and myelin maintenance.
N-Acetyl Cysteine (NAC)
Glutathione precursor with mucolytic, hepatoprotective, and psychiatric uses.
Vitamin B3 (Niacin)
NAD+ precursor; nicotinic acid form lowers LDL and raises HDL.
Caffeine
Adenosine antagonist with strong evidence for cognitive and physical performance.
Hydroxocobalamin (B12)
Long-acting injectable form of B12 — used clinically for deficiency and cyanide poisoning.
Vitamin C
Water-soluble antioxidant, collagen cofactor, and immune supporter.
Vitamin B1 (Thiamine)
Cofactor for carbohydrate metabolism and nerve conduction.
Vitamin B6 (Pyridoxine)
Cofactor for >100 enzymes including neurotransmitter synthesis.
Iron
Oxygen-carrying mineral central to hemoglobin and cellular respiration.
Milk Thistle
Hepatoprotective herb with antioxidant and anti-fibrotic effects.
Garlic
Culinary bulb with cardiovascular benefits primarily via allicin and aged-garlic compounds.
Beetroot Juice
Dietary nitrate source improving NO production, BP, and endurance performance.
Glycine
Inhibitory amino acid that improves sleep quality, glycemic control, and collagen synthesis.
Nicotinamide Riboside (NR)
NAD+ precursor with bioavailability and longevity research interest.
NMN
NAD+ precursor similar to NR; bioavailability route debated.
B-Complex (Drinking Recovery)
Alcohol depletes B1, B6, folate — repletion supports neurological recovery.
Methylcobalamin (B12)
Active methyl-form of B12 — directly usable in the methylation cycle.
Nicotinamide Riboside (NR)
NAD+ precursor that bypasses the flush — studied for cellular aging.
Alpha-Lipoic Acid
Mitochondrial antioxidant studied for diabetic neuropathy and insulin sensitivity.
Modafinil (Rx note)
Wakefulness-promoting Rx — listed for reference; not a supplement.
Ferrous Sulfate
Standard low-cost iron salt — effective but commonly causes GI side effects.
Heme Iron Polypeptide
Animal-source heme iron — absorbed via separate receptor, unaffected by phytates/calcium.
Ubiquinone (CoQ10)
Standard oxidized CoQ10 — cheaper and effective in younger adults who can readily reduce it.
Idebenone
Synthetic CoQ10 analog with better water solubility; used in LHON.
Selenium-Enriched Yeast
Yeast-bound selenomethionine — form used in major chemoprevention trials.
ALA (R-isomer)
Natural enantiomer of α-lipoic acid with better bioavailability.
Vitamin K2 (MK-7)
Activates the proteins that direct calcium into bone — not arteries.
Coenzyme Q10
Mitochondrial electron carrier and lipid-soluble antioxidant.
L-Carnitine
Shuttles long-chain fatty acids into mitochondria for β-oxidation.
Maca
Andean root associated with libido improvement and energy without hormone changes.
Rhodiola Rosea
Arctic adaptogen — reduces fatigue and improves mental performance under stress.
Glycine
Inhibitory neurotransmitter that improves sleep quality and supports collagen synthesis.
Vitamin E
Primary lipid-phase antioxidant protecting membrane PUFAs.
Panax Ginseng
Adaptogenic ginseng studied for fatigue, cognition, and erectile function.
Pomegranate
Polyphenol-rich fruit converted by gut microbes to urolithin A (mitochondrial benefit).
Green Tea (EGCG)
Polyphenol-rich tea; EGCG modestly boosts metabolism and supports cardiovascular health.
DHEA
Adrenal androgen precursor declining with age; used for adrenal insufficiency and aging.
Astaxanthin
Algal carotenoid that is the strongest membrane antioxidant; UV and eye protection.
Alpha-Lipoic Acid (ALA)
Universal antioxidant that's both water and fat soluble — supports glycemic control and nerve health.
Ubiquinol (CoQ10)
Reduced active form of CoQ10 — preferred in adults over 40 and those with statin-induced depletion.
Vitamin K2 (MK-7)
Long-half-life K2 — directs calcium to bone and away from arteries.
Astaxanthin (Eye dose)
Carotenoid that crosses BBB and accumulates in ciliary body.
Taurine
Conditionally essential amino acid involved in bile salt conjugation, osmoregulation, and cardiac function.
Glutathione
Master intracellular antioxidant; oral bioavailability depends on form.
TUDCA
Bile acid with hepatoprotective effects and ER stress reduction.
Ginkgo Biloba
Vasoactive herb studied for cognition in the elderly and tinnitus.
Shilajit
Himalayan mineral exudate rich in fulvic acid, studied for testosterone and fatigue.
Reishi
Adaptogenic mushroom used for immune balance, sleep, and stress.
Quercetin
Flavonoid with antihistamine and senolytic effects; pairs with bromelain or vitamin C.
TUDCA (Tauroursodeoxycholic Acid)
Conjugated bile acid — hepatoprotective and ER-stress-reducing.
Resveratrol
Polyphenol from grapes — sirtuin activator with mixed human evidence.
Taurine
Conditionally essential amino acid with cardiovascular, metabolic, and longevity effects.
Maca (Lepidium meyenii)
Andean root traditionally used for libido and fertility — non-hormonal mechanism.
Rhodiola Rosea
Arctic adaptogen for mental fatigue, burnout, and stress resilience.
Magnesium L-Threonate
Magnesium bound to L-threonic acid — the only form shown to meaningfully raise brain magnesium.
NMN (Nicotinamide Mononucleotide)
Direct NAD+ precursor — popular longevity supplement with growing human data.
Taurine (High-Dose)
Conditionally essential amino acid with longevity and metabolic effects.
L-Tyrosine (Dopamine Replenishment)
Catecholamine precursor — replenishes dopamine/norepinephrine pools after stimulant use.
Vitamin B2 (Riboflavin)
FAD/FMN precursor central to redox reactions and migraine prophylaxis.
Selenium
Trace mineral essential for glutathione peroxidase and thyroid hormone activation.
L-Tyrosine
Catecholamine precursor preserving cognition under stress and sleep deprivation.
Schisandra
Adaptogenic berry traditionally used for stamina, liver protection, and stress resilience.
Cordyceps
Medicinal fungus studied for aerobic capacity and immune modulation.
Krill Oil
Phospholipid-bound omega-3 with astaxanthin; better bioavailability than fish oil per gram.
Resveratrol
Polyphenol activating sirtuins; bioavailability and clinical effects modest.
Urolithin A
Gut-microbial metabolite of ellagitannins — induces mitophagy.
L-Tyrosine (Thyroid Substrate)
Amino acid substrate paired with iodine to form thyroid hormones.
Panax Ginseng (Sexual Health)
Korean red ginseng with RCT-level evidence for erectile dysfunction.
GlyNAC (Glycine + NAC)
Glycine + NAC combo — restores glutathione in older adults and improves multiple aging markers.
Adenosylcobalamin (B12)
Mitochondrial coenzyme form of B12 — partners with methylcobalamin for full B12 status.
Riboflavin-5-Phosphate
Active form of B2 — used directly as FMN without liver conversion.
Curcumin Phytosome (Meriva)
Phosphatidylcholine-complexed curcumin — ~29× higher bioavailability than standard extract.
Iron Bisglycinate
Chelated ferrous iron — best-tolerated form with high absorption and minimal GI distress.
Selenomethionine
Organic selenium form — preferred for thyroid (Hashimoto's) and antioxidant support.
Sulbutiamine
Lipid-soluble thiamine derivative crossing the BBB for fatigue and focus.
Pterostilbene (Extra)
Methylated resveratrol analog with superior bioavailability.
Tocotrienols (Skin/Aging)
Vitamin E isoforms with 40–60× higher antioxidant power than tocopherols.
Yerba Mate (Weight)
Polyphenol-caffeine extract used for appetite and energy.
P-Synephrine (Bitter Orange)
Bitter orange alkaloid used as ephedrine-replacement fat burner.
Cordyceps CS-4
Standardized cultivated cordyceps for kidney and energy support.
Trans-Resveratrol (Pure)
Purified active isomer of resveratrol.
Spermidine (Wheat Germ)
Polyamine that induces autophagy and may extend lifespan.
Urolithin A (Mitopure)
Gut-derived ellagitannin metabolite that induces mitophagy.
Mixed Tocopherols
Full-spectrum natural vitamin E avoiding α-only supplementation pitfalls.
Yerba Mate (Focus)
Polyphenolic stimulant alternative to coffee for focus.
Panax Ginseng (Cognitive)
Asian ginseng (G115) studied for mental performance.
Rhodiola SHR-5 (Fatigue)
Adaptogen for stress-related fatigue and burnout.
Shilajit (Fulvic-Standardized)
Himalayan mineral pitch with fulvic acids studied for testosterone.
Epitalon
Tetrapeptide that activates telomerase.
MOTS-c
Mitochondrial-derived peptide for metabolic regulation.
SS-31 (Elamipretide)
Mitochondrial-targeted peptide for cardiolipin protection.
Glycine + NAC (GlyNAC)
Glutathione-boosting combination for aging.
Rapamycin
mTOR inhibitor studied for longevity (Rx only).
Metformin (Longevity Use)
Biguanide diabetes drug studied for healthspan.
MitoQ
Mitochondria-targeted ubiquinone (CoQ10 analog).
PQQ (Pyrroloquinoline Quinone)
Redox cofactor for mitochondrial biogenesis.
C60 in Olive Oil
Buckminsterfullerene antioxidant.
Ergothioneine (Mushroom-Derived)
Natural ergothioneine from oyster mushrooms.
Hydroxytyrosol
Olive polyphenol for cardiovascular health.
Selenium (Selenomethionine)
Antioxidant trace element for thyroid.
Cordyceps Militaris
Cordycepin-rich mushroom for energy and exercise.
Rhodiola SHR-5
Standardized Rhodiola for fatigue.
Suma Root
Brazilian ginseng adaptogen.
Black Maca
Lepidium meyenii black variant for energy.
Allithiamine
Garlic-derived fat-soluble thiamine.
Methylcobalamin High-Dose
Active B12 form for neuropathy.
Trans-Resveratrol
Active form of resveratrol.
Micronized Resveratrol
Improved bioavailability resveratrol.
Punicalagin
Major pomegranate ellagitannin.
Ellagic Acid
Ellagitannin hydrolysis product.
Royal Jelly
Queen bee secretion with 10-HDA.
Bee Pollen
Pollen collected by bees.
Honokiol
Active magnolia compound.
Heme Iron Polypeptide
Heme iron from bovine blood.
Oleocanthal
EVOO ibuprofen-like compound.
Lion's Mane
Edible medicinal mushroom that upregulates NGF and BDNF — studied for nerve growth and cognition.
Eleuthero
Adaptogen used to support stamina, immune function, and stress resilience.
Fisetin
Flavonoid studied as senolytic — clearing senescent cells in animal models.
Quercetin
Flavonoid with antihistamine, anti-viral, and senolytic activity.
Tocotrienols (Vitamin E)
Unsaturated vitamin E family — superior antioxidant capacity vs alpha-tocopherol.
Magnesium Malate
Magnesium + malic acid — favored for daytime energy and fibromyalgia-related fatigue.
Vitamin B5 (Pantothenic acid)
Component of coenzyme A, central to fatty acid and acetylcholine synthesis.
Lithium Orotate (low-dose)
Low-dose lithium salt studied for mood stability and neuroprotection.
Chaga
Birch-tree mushroom rich in melanin, betulin, and antioxidants.
Yerba Mate
South American caffeine-containing tea with saponin and chlorogenic acid content.
PQQ
Cofactor stimulating mitochondrial biogenesis (PGC-1α).
Pterostilbene
Bioavailable resveratrol analog with longer half-life.
Spermidine
Polyamine inducing autophagy; epidemiologic association with longevity.
Kratom (caution)
Atypical opioid herb with stimulant low-dose and sedating high-dose effects; addiction risk.
ALCAR + ALA (Mitochondrial Protection)
Mitochondrial antioxidant stack — popularized as harm-reduction adjunct for MDMA neuroprotection.
EGCG (Green Tea Catechin)
Potent CYP/COMT-modulating antioxidant — popularized in MDMA harm-reduction stacks.
Pterostilbene
Methylated analog of resveratrol — better bioavailability and longer half-life.
Spermidine
Polyamine that induces autophagy — emerging longevity supplement.
L-Ornithine
Urea-cycle amino acid that lowers fatigue and supports nighttime GH release.
Phenylpiracetam
Racetam + phenethylamine moiety — stimulant-like nootropic with rapid tolerance.
PQQ (Pyrroloquinoline Quinone)
Mitochondrial biogenesis cofactor — pairs with CoQ10 for energy production.
Liposomal Glutathione
Phospholipid-encapsulated GSH — protects from gut breakdown for systemic delivery.
S-Acetyl Glutathione
Acetylated GSH — stable through the gut and converted intracellularly to glutathione.
9-Me-BC
β-carboline alkaloid that upregulates dopamine neurons in animal models.
Centrophenoxine
Cholinergic precursor that reduces lipofuscin accumulation in neurons.
Thymulin (Reference)
Zinc-dependent thymic peptide that matures T-cells.
Alpha-Ketoglutarate (AKG)
TCA-cycle intermediate studied for healthspan and frailty.
Fisetin (Senolytic)
Polyphenol senolytic with neuroprotective and anti-inflammatory effects.
Quercetin + Dasatinib (D+Q)
Reference senolytic combination cycled to clear senescent cells.
L-Carnosine
Dipeptide that buffers protons and reduces advanced glycation end-products.
Ergothioneine (Extra)
Unique thiol antioxidant concentrated in mitochondria via OCTN1.