Improve Your Mitochondria Part 4: More Supplements to Help Increase Energy

Improve Your Mitochondria Part 4: More Supplements to Help Increase Energy

In the last mitochondrial post, we concluded that L-carnitine is one of the most important supplements when it comes to increasing mitochondrial energy. There are other supplements that can be used accomplish this.

Other supplements that are known to help increase mitochondrial energy include D-ribose, NADH, and creatine.

D-ribose

D-ribose is a five carbon sugar created naturally by our body. 1 Even though ribose is a sugar, it has been theorized that supplementation should not raise blood sugar levels, as the body stores it in the mitochondria and muscle cells for future use. 2 Ribose is used by the body to help produce ATP by stimulating a pathway for its production in your mitochondria. If your mitochondria do not have enough ribose to stimulate ATP production, less energy is produced for your body to use. When less energy is produced in our mitochondria, we tend to have less energy and are more prone to muscle soreness. 3

Ribose is produced the most and used rapidly in the mitochondria of muscle cells than any other cells. 4 Ribose is used to produce the ample ATP that our muscles need for exertion. Overexertion of muscles will deplete D-ribose which causes soreness for a period of time. Ribose storage will be replenished after a few days of rest and soreness improves. Extended periods of stress on the body can cause a chronic depletion of D-ribose that can take a long time to be rectified without supplementation. 5 Some diseases and medical conditions can cause or be caused by a chronic depletion of ribose, including heart disease, 6 heart failure, 7 fibromyalgia, 8 and chronic fatigue syndrome. 9 There is a lot of research that ribose supplementation can greatly relieve the fatigue and muscle weakness associated with chronic fatigue syndrome.

There are few side effects known with ribose supplementation. Some people who supplement D-ribose may feel hyper and over energized on the supplement (people with mania should avoid ribose supplementation if possible). If ribose makes you feel like you have too much energy, it may be best to lower your ribose dose or discontinue the supplement. It best to take ribose with meals throughout the morning and afternoon. Do not supplement with ribose before bedtime, because ribose increases energy production and may keep you awake. Ribose might also cause a dip in blood sugar after supplementation, which is why it needs to be taken with food. Finally, if taken with warfarin, it might increase bleeding, so use with caution. 10

Recommended Ribose Supplements

Best ribose supplement for the cost:

Best overall ribose supplement:

Other ribose supplement recommendations:

NADH

NADH (nicotinamide adenine dinucleotide) is the reduced form of NAD+. NADH is a coenzyme that is found in all living cells. The NADH compound consists of two nucleotides (organic molecules that make up DNA or RNA), joined together by phosphate groups that contain either an adenine base or a nicotinamide (vitamin B3) base. 11 In humans, NADH is used for metabolism, 12 cellular respiration, 13 14 energy production within the cells, 15 and as an extremely potent antioxidant within our cells. 16

NADH, like D-ribose, is highly concentrated in the mitochondria of the muscle cells. 17 Most of the time, the body can produce enough NADH to meet its demands. However, if the body happens to become overstressed, more NADH is needed by the body and NADH supplementation might be needed to help prevent a deficit. The same diseases and medical conditions that can be caused by a chronic depletion of D-ribose can also be from a depletion of NADH. These diseases and conditions include heart disease, heart failure, fibromyalgia, and chronic fatigue syndrome. Supplementation of NADH, along with D-ribose, might be helpful for people dealing with these conditions. D-ribose is also an active component of NADH, and if both are supplemented together they will have a synergistic effect on one another in the production of energy. 18

NADH is the principal carrier of electrons in the oxidation of molecules in mitochondria that produce energy in a cell. 19 It also powers the electron transport process in membranes of mitochondria that allow the transport of energy within cells and between our cells as well. 20 NADH stimulates the cellular production of neurotransmitters and is directly involved in the body’s cellular immune system because NADH is used for DNA repair in cells. 21

High dosages of NADH may sometimes lead to insomnia, anxiety, fatigue, and over-stimulation from excessive energy production. 22 If any of these side effects occur with supplementation, I would lower the dosage and see if the side effects persist. If you continue to have issues with the lowest possible dose, discontinue supplementing with NADH.

Recommended NADH Supplement

As much as I hate recommending tablets, this is the only safe NADH supplement I recommend. All of the known sublingual NADH tablets and lozenges have Kiollidan, a.k.a. vinyl acetate. If you like ingesting toxic carpet and wood glue, go ahead, but I would honestly stick with tablets for better health.

Basis – Basis is not NADH but NAD+, nonetheless, it is a good supplement for increasing mitochondrial health.

Creatine

Creatine is an organic acid that is synthesized in the body from the amino acids glycine, arginine, and methionine. Creatine plays an important role in maintaining proper mitochondrial energy levels in the form of the production and regeneration of ATP. Creatine phosphate maintains proper ATP levels in the mitochondria by serving as a reservoir of phosphate bonds in the production of ATP. Another form of creatine, phosphocreatine, is used to rephosphorylate ADP into ATP so that it can be reused in the mitochondria to produce energy. 23

Creatine, like D-ribose and NADH, is primarily stored and used in our muscle cells to create ample energy for proper muscle usage. One of the main reasons why athletes supplement with creatine when they lift weights is to help them with muscle recovery and growth. Creatine has been shown in multiple studies to help improve endurance and strength in athletes. Minor phosphocreatine depletion can occur during exercise and can cause both muscle aches and exhaustion. In most people, with rest and proper sources of protein, phosphocreatine is quickly replenished by the body. 24 Chronic creatine depletion in the body is possible though in disorders that involve the muscles, including heart disease, 25 heart failure, 26 muscular dystrophy, 27 and Parkinson’s disease. 28 Chronic depletion can also happen after extreme amounts of exercise over an extended period of time. 29

Creatine has also been shown to normalize mutations of mitochondrial DNA. This means that supplementation of creatine might help protect us from cancer and aging. 30 Creatine has also been shown in multiple studies to have neuroprotective qualities. 31

Creatine supplementation is safe within normal supplementation limits, but over supplementing might put extra stress on the kidneys and liver. Creatine also causes muscles to draw extra water from the rest of the body, so stay hydrated when supplementing. Creatine has also been known to cause irregular heartbeat in some people, so also be aware of this when supplementing. Finally, do not supplement with creatine without a doctor’s approval if you have kidney problems or kidney failure. 32

I also have a few personal tips on the consumption of creatine in supplemental form. When you take it, mix it with only water and drink it as fast as possible after mixing. It has been theorized that mixing creatine with an acidic beverage like juice or allowing it to sit for a few hours might cause some of the creatine to convert to it’s by product creatinine, which can be harder for the kidneys to filter. I would also personally stay away from supplementing creatine monohydrate, mainly because of absorption issues and a greater chance of water weight gain in the muscles.

Recommended Creatine Supplements

Best creatine powder for the price:

Best creatine phosphate powder:

Best creatine supplement:

  1. http://lifewave.com/pdf/ThetaNutrition/%283%29Enhancing-Mitochondrial-Function-With-D-Ribose.pdf
  2. http://thealbanyjournal.com/2012/01/energize-yourself-with-d-ribose/
  3. http://lifewave.com/pdf/ThetaNutrition/%283%29Enhancing-Mitochondrial-Function-With-D-Ribose.pdf
  4. http://www.lef.org/magazine/mag2008/may2008_D-Ribose-Energize-Your-Heart-Save-Your-Life_01.htm
  5. http://lifewave.com/pdf/ThetaNutrition/%283%29Enhancing-Mitochondrial-Function-With-D-Ribose.pdf
  6. http://www.lef.org/magazine/mag2008/may2008_D-Ribose-Energize-Your-Heart-Save-Your-Life_01.htm
  7. http://www.lef.org/magazine/mag2008/may2008_D-Ribose-Energize-Your-Heart-Save-Your-Life_01.htm
  8. http://www.ncbi.nlm.nih.gov/pubmed/17109576
  9. http://www.ncbi.nlm.nih.gov/pubmed/17109576
  10. http://lifewave.com/pdf/ThetaNutrition/%283%29Enhancing-Mitochondrial-Function-With-D-Ribose.pdf
  11. http://www.nadhenergy.eu/what-is-nadh.html
  12. http://hyperphysics.phy-astr.gsu.edu/hbase/organic/nad.html
  13. http://hyperphysics.phy-astr.gsu.edu/hbase/organic/nad.html
  14. https://goo.gl/6TDUQ
  15. http://www.nadhenergy.eu/what-does-nadh-do.html
  16. http://www.nadh-apotheke.eu/NADH-Studien/TheAntioxidativeCapacity.pdf
  17. http://www.diagnose-me.com/treatment/NADH.html
  18. http://drtorihudson.com/general/nutrition/d-ribose-chronic-fatigue-syndrome-and-fibromyalgia/
  19. http://www.nadhenergy.eu/what-is-nadh.html
  20. http://hyperphysics.phy-astr.gsu.edu/hbase/organic/nad.html
  21. http://www.nadhenergy.eu/what-is-nadh.html
  22. http://www.raysahelian.com/nadh.html
  23. http://www.cpmedical.net/articles/mitochondrial-restoration-part-iii-d-ribose-and-creatine-increase-mitochondrial-energy-production
  24. http://www.cpmedical.net/articles/mitochondrial-restoration-part-iii-d-ribose-and-creatine-increase-mitochondrial-energy-production
  25. http://www.cpmedical.net/articles/mitochondrial-restoration-part-iii-d-ribose-and-creatine-increase-mitochondrial-energy-production
  26. http://www.cpmedical.net/articles/mitochondrial-restoration-part-iii-d-ribose-and-creatine-increase-mitochondrial-energy-production
  27. http://jp.physoc.org/content/591/2/571.abstract
  28. http://nashville.medicalnewsinc.com/vanderbilt-studies-impact-of-creatine-on-parkinson-s-cms-1660
  29. http://www.ncbi.nlm.nih.gov/pubmed/7836122
  30. http://www.ncbi.nlm.nih.gov/pubmed/16098029
  31. http://www.cpmedical.net/articles/mitochondrial-restoration-part-iii-d-ribose-and-creatine-increase-mitochondrial-energy-production
  32. http://www.webmd.com/vitamins-supplements/ingredientmono-873-CREATINE.aspx?activeIngredientId=873&activeIngredientName=CREATINE
9 Comments
  1. I have great concerns with supplementing with D-Ribose. Not only am I researching CFS for myself, I am researching Parkinson’s for my husband. In doing the research for the latter, I have found that D-ribose is active in glycation and induces protein aggregation, rapidly producing AGEs in vitro and in vivo. I certainly will not be having my husband supplement with D-Ribose as alpha-synuclein is the hallmark of Lewy Bodies in Parkinson’s. Now weighing upside versus downside of supplementation with D-Ribose for myself as well.

  2. Creatine is an excellent supplement for energy and anyone wanting to get serious with their workouts. Some choose Kre-Alkalyn and some Creatine, the different is small, but if you need help with the decision, I suggest checking this page out http://www.supplementscience.net/kre-alkalyn-vs-creatine-monohydrate/

  3. Does NADH raise BDNF?

  4. Why Kre Alkalyn? Is there any evidence that it any better than monohydrate? Everything point that they behave same.

    • I believe that it being buffered makes it easier on the stomach and may help increase absorption and cause less water retention in the muscles. That being said German produce monohydrate should be just as fine.

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