Feeling Constantly Exhausted? Here's Why
If you're constantly tired despite getting enough sleep, your mitochondria may be underperforming. These tiny cellular structures are responsible for producing the energy your body needs to function. When they aren't working optimally, fatigue, brain fog, and poor recovery can follow.
According to a study published in Frontiers in Genetics[1], mitochondrial dysfunction is a key player in chronic fatigue and age-related decline.
What Are Mitochondria?
Mitochondria are the "powerhouses" of your cells. They convert food and oxygen into adenosine triphosphate (ATP), the primary energy currency of the body. Think of them as thousands of tiny batteries fueling your body’s daily operations.
Healthy mitochondria = sustained energy. Poorly functioning mitochondria = persistent fatigue and low vitality.
What Causes Mitochondrial Decline?
- Chronic stress: Prolonged cortisol elevation impairs mitochondrial efficiency[2].
- Poor diet: Nutrient deficiencies hinder mitochondrial function.
- Sedentary lifestyle: Lack of exercise decreases mitochondrial density[3].
- Environmental toxins: Toxins damage mitochondrial DNA.
- Aging: Mitochondrial efficiency naturally declines with age.
- Sleep deprivation: Poor sleep disrupts mitochondrial repair cycles.
Stress, poor diet, inactivity, and aging all contribute to tiredness by impairing your cellular energy factories.
Nutrition for Mitochondrial Energy
Food is fuel, and the right foods can recharge your mitochondria. Focus on:
- Antioxidant-rich vegetables & fruits: Neutralise free radicals.
- Healthy fats: Omega-3s from fish support membrane health.
- High-quality protein: Provides amino acids for repair.
- Whole food carbs: Steady energy release supports ATP synthesis.
Exercise: Boosting Mitochondrial Density
Regular physical activity promotes mitochondrial biogenesis, the creation of new mitochondria[3]. Aim for:
- Aerobic exercise (e.g., brisk walking, swimming)
- Strength training (e.g., weightlifting, resistance bands)
- Consistency: 30 minutes per day, most days of the week
Movement = Mitochondria. Regular exercise builds more energy-producing powerhouses in your body.
Sleep: Cellular Repair Time
Your mitochondria regenerate during deep sleep. Prioritise:
- 7–9 hours of consistent, quality sleep
- A calming bedtime routine
- Cool, dark, quiet sleep environment
Can poor sleep make you tired all the time? Yes, because it interrupts mitochondrial maintenance and energy balance.
Supplements for Mitochondrial Health
Coenzyme Q10 (CoQ10)
A vital antioxidant for ATP production, especially useful over age 40[4].
When looking for a CoQ10 supplement, always look for ubiquinol, not ubiquinone. This is because ubiquinol is the active form of CoQ10. Learn more about the differences between ubiquinol and ubiquinone here.
We recommend Napiers Japanese Energy CoQ10, a high strength and highly absorbable form of CoQ10 ubiquinol.
Rhodiola Rosea
An adaptogen that improves energy under stress. Studies show it enhances mitochondrial efficiency and fatigue resilience[5].
Schisandra
Protects mitochondria and supports liver detox pathways. Used in Traditional Chinese Medicine to boost vitality.
Magnesium
Essential for over 300 biochemical reactions, including ATP formation[6].
We recommend Napiers Sea Pure Magnesium. This premium supplement contains highly absorbable bioactive marine magnesium. Harvested from the pristine waters of the Irish Sea, this magnesium formula provides a high-strength dose of this essential mineral, plus a rich source of trace minerals for superior absorption and utilisation by the body.
CoQ10, rhodiola, schisandra, and magnesium are well-researched supplements that support your cells' ability to generate energy.
Other Causes of Chronic Fatigue
Not all fatigue is mitochondrial. Other potential causes include:
- Iron-deficiency anemia
- Thyroid imbalances
- Depression or anxiety
- Post-viral syndromes
- Sleep apnea
Always consult with a healthcare provider to rule out underlying medical issues.
Signs Your Mitochondrial Health Is Improving
- More consistent daytime energy
- Improved mental clarity
- Better sleep quality
- Reduced dependence on caffeine
- Faster recovery from exertion
Support Your Energy at the Cellular Level
If you're feeling tired all the time, your body may be signaling a need for better mitochondrial care. By prioritising nutrition, movement, rest, and evidence-backed supplements, you can restore your energy from the inside out.
Start with your cells, and vitality will follow.
Always consult a qualified healthcare professional before starting any new supplement regimen. We offer free 15 minute 1:1 consultations with our team of passionate herbalists. To learn more about how to support your mitochondrial health, and the herbs and supplements that can support you, tap here to book yours.
References
- Frontiers in Genetics – Mitochondrial Dysfunction in Fatigue and Aging
- Science Advances - Chronic stress hinders sensory axon regeneration via impairing mitochondrial cristae and OXPHOS
- NIH - Resistance Exercise Training Alters Mitochondrial Function in Human Skeletal Muscle
- Nutritional Medicine Journal - Coenzyme Q10: A Review of Clinical Use and Efficacy
- News Medical Life Sciences - Rhodiola Rosea: Evidence-Based Health Benefits and Clinical Insights
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PubMed - Magnesium Matters: A Comprehensive Review of Its Vital Role in Health and Diseases
