Energy / Mitochondrial

Chronic Fatigue / ME
Shopping & Supplement List

Root cause chain: Mitochondrial dysfunction → ATP below demand → all systems under-energised → post-exertional malaise → cellular energy crisis

Every item is selected for its specific role in the biological chain driving this condition. This is not a generic health food list.

✓ Foods to prioritise
Wild salmon and sardines
CoQ10, omega-3, and B12 in bioavailable form. All three are primary mitochondrial support nutrients.
Egg yolks
Choline supports mitochondrial membrane integrity. Riboflavin (B2) is essential for the electron transport chain.
Liver (once weekly)
The most nutrient-dense food available. CoQ10, B12, folate, iron, and copper — all mitochondrial cofactors in one food.
Leafy greens — cooked
Magnesium and folate for ATP synthesis. Cooked increases bioavailability and reduces energy cost of digestion.
Avocado
Healthy fats support mitochondrial membrane fluidity. Potassium for cellular energy transport.
Beetroot
Nitrates improve mitochondrial oxygen efficiency. Documented performance improvement in ME/CFS in small trials.
Cooked sweet potato
Slow-release carbohydrate providing steady glucose for mitochondrial fuel without spikes.
Brazil nuts (2)
Selenium protects mitochondria from oxidative damage — a primary mechanism in ME/CFS progression.
✕ Foods to eliminate or reduce
Sugar and refined carbohydrates
Blood sugar crashes deplete mitochondrial ATP reserves and trigger cortisol — worsening the energy deficit catastrophically.
Alcohol
Directly toxic to mitochondria. Impairs CoQ10 function and depletes NAD+ — the primary mitochondrial fuel.
Statins (discuss with doctor)
Deplete CoQ10 by up to 40%. If prescribed, CoQ10 supplementation is non-negotiable.
Processed and ultra-processed food
Seed oils, additives, and refined carbohydrates all increase mitochondrial oxidative stress and inflammation.
Caffeine as primary energy
Borrows from adrenal reserves that are already depleted. Acceptable as secondary support — not as the foundation.
Large meals
High digestion energy cost. Smaller, more frequent meals reduce the ATP demand from digestion.
⚗ Supplement protocol
CoQ10 (Ubiquinol)
Active form. Essential electron transport chain carrier. Most critical supplement in ME/CFS.
200-400mg daily with fat-containing meal
NMN or NR
NAD+ precursor. Primary mitochondrial fuel. Most effective taken in the morning.
250-500mg on empty stomach
Acetyl-L-Carnitine
Transports fatty acids into mitochondria for ATP production. Crosses blood-brain barrier.
500-1000mg with breakfast
Magnesium Malate
Malate is a Krebs cycle substrate. Specifically reduces ME/CFS muscle pain and fatigue.
400mg with dinner
Riboflavin B2
Required for the electron transport chain. Deficiency directly impairs mitochondrial function.
100mg daily with food
Alpha-Lipoic Acid
Mitochondrial antioxidant. Regenerates CoQ10 and vitamin C within mitochondria.
300-600mg daily
D-Ribose
Direct ATP synthesis substrate. Bypasses the rate-limiting steps in normal energy production.
5g 3x daily with food

Supplements without a root cause map
are expensive guesswork.

This list addresses the known drivers of Chronic Fatigue / ME. A root cause conversation identifies which specific markers are active in your case — and which interventions are most relevant to your biology specifically.

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Not a sales call. A root cause conversation. You will leave with clarity regardless.
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Medical Disclaimer: These protocols are based on patterns observed across clinical cases and are provided for general educational purposes only. They are not medical advice, not a substitute for professional diagnosis or treatment, and should not replace guidance from a qualified healthcare practitioner. Every individual is biochemically unique — what works for one person may not be appropriate for another. If you have a diagnosed condition or are on medication, consult your practitioner before making changes.