Have you ever felt completely exhausted—even after a whole night’s sleep? Or struggled with brain fog, low stamina, or that “wired but tired” feeling, no matter how much coffee you drink?

You’re not just “burnt out.” In many cases, the real issue lies deep inside your cells—in tiny structures called mitochondria.

If you’re living with chronic fatigue, long COVID, or just can’t seem to regain your energy, understanding—and supporting—your mitochondria could be the missing piece.

Let’s break it down.

What Are Mitochondria—And Why Do They Matter?

Think of mitochondria as your body’s cellular power plants. Almost every cell in your body contains hundreds (sometimes thousands!) of these little energy factories. Their main job? To convert the food you eat and the oxygen you breathe into usable energy called ATP (adenosine triphosphate).

But mitochondria do more than just make energy. They also:

  • Help regulate your metabolism  
  • Support brain and muscle function  
  • Play a role in hormone balance  
  • Assist in detoxification and managing inflammation

When your mitochondria aren’t working well, you don’t just feel “a bit tired.” You may experience:

  • Constant fatigue  
  • Poor concentration  
  • Muscle weakness  
  • Slow recovery from illness or exercise  
  • Feeling cold all the time  
  • Worsening symptoms after physical or mental exertion

Sound familiar? You’re not alone—and the good news is, mitochondrial function can be improved.

What Harms Your Mitochondria?

Several modern-day factors can damage or weaken your mitochondria over time. The main culprits fall into three categories:

1. Lifestyle Stressors

  • Chronic stress keeps your stress hormones (such as cortisol) elevated, which can break down mitochondria.  
  • Poor sleep: Disrupts the natural cleanup and repair cycle your mitochondria rely on.  
  • Sedentary habits (or too much intense exercise without rest): Both extremes reduce mitochondrial efficiency.  
  • Diets high in sugar, refined carbs, and processed fats: These create excess free radicals that damage mitochondria.
  • Age: as we age the function of the Mitochondria decreases 

2. Environmental Toxins

  • Heavy metals (like mercury or lead)  
  • Pesticides, plastics (BPA), and air pollution  
  • Mold exposure or mycotoxins (especially relevant after viral illnesses like long COVID)

3. Health Conditions & Medications

  • Chronic inflammation (often linked to gut issues like IBS or food sensitivities)  
  • Blood sugar imbalances or insulin resistance  
  • Nutrient deficiencies (especially B vitamins, magnesium, CoQ10, zinc)  
  • Certain medications (e.g., statins, some antibiotics, long-term antacids)  
  • Past viral infections (like Epstein-Barr or SARS-CoV-2), which can directly impair mitochondrial function

Over time, these stressors add up—leading to fewer, weaker mitochondria and less energy for your whole body.

How to Rebuild Your Mitochondria—Naturally

The exciting part? Your body can create new mitochondria and repair damaged ones—a process called mitochondrial biogenesis. Here’s how to support it:

1. Eat Mitochondria-Friendly Foods

Focus on whole, colourful, nutrient-dense foods:

  • Healthy fats: Avocados, olive oil, nuts, seeds, and fatty fish (such as salmon) support strong mitochondrial membranes.  
  • Antioxidant-rich fruits & veggies: Berries, leafy greens, beets, and cruciferous vegetables (broccoli, kale) fight oxidative stress.  
  • Sulphur-rich foods: Garlic, onions, and eggs support your body’s master antioxidant—glutathione.  
  • Polyphenol power: Green tea, dark cocoa (85%+), and turmeric reduce inflammation and protect mitochondria.

Tip for plant-based eaters: Pay extra attention to B12, iron, zinc, and omega-3s (consider algae-based DHA).

2. Move—But Don’t Overdo It

Gentle, consistent movement is key:

  • Daily walks, yoga, or qigong improve blood flow and oxygen delivery to cells.  Qigong is highly effective for chronic fatigue.
  • Short bursts of light activity (like climbing stairs for 30 seconds) can stimulate mitochondrial growth.  
  • Avoid pushing through fatigue—especially if you have chronic fatigue or long COVID. Rest is part of healing.

3. Prioritize Sleep & Stress Management

  • Aim for 7–9 hours of quality sleep—this is when your cells repair and clean out damaged mitochondria.  
  • Practice daily stress-reduction: deep breathing, meditation, or even 5 minutes of quiet in nature. Lower stress = better mitochondrial health.

4. Time Your Meals Wisely

  • Try a 12–14 hour overnight “fast” (e.g., finish dinner by 7 pm, breakfast at 8 am). This gives your mitochondria a break and activates their natural cleanup process.

5. Consider Targeted Supplements

While food comes first, specific nutrients are hard to get in therapeutic amounts from diet alone—especially if you’re depleted. Key mitochondrial supporters include:

  • CoQ10 (as ubiquinol): Essential for energy production; often low in fatigue and with statin use.  
  • Magnesium: Involved in over 300 enzyme reactions, including ATP production.  
  • Alpha-lipoic acid (ALA) & NAC: Boost glutathione, your body’s main cellular protector.  
  • Grape seed extract: Rich in antioxidants that protect mitochondria from damage.  
  • Gotu kola: Supports brain energy, circulation, and nerve health—often helpful in “brain fog” cases.
  • Ginseng and Astragalus support digestion, immune function, and Mitochondrial efficiency 

Always speak with a qualified health professional before starting new supplements—especially if you’re on medications or have complex health concerns.

A Holistic View: Energy Starts from the Inside Out

Mitochondria don’t work in isolation. Their health is tied to your gut, your liver, your hormones, and even your emotional well-being.

In my practice, I’ve seen patients with long-standing fatigue make real progress—not by chasing symptoms, but by supporting their foundational biology. Often, that means:

  • Healing the gut first  
  • Reducing toxic load  and balancing the body’s metabolism 
  • Balancing blood sugar  
  • Nourishing the body with the proper nutrients  
  • Formulating a Health plan – it’s not just about taking supplements! 

Energy isn’t just about willpower. It’s about cellular health. 

Your mitochondria—and your future self—will thank you.

Ready to go deeper?
If fatigue has been holding you back for months (or years), consider a personalised approach. I work with clients in Findon and online to uncover root causes and create gentle, effective recovery plans—because everyone deserves to feel truly energised.

👉 Book an appointment now on www.adelaidenaturopath.net.au 

Peter Farnsworth N.D