Infographics · 2026-09-23

Mitochondrial support: foods, supplements and lifestyle

Strategies commonly considered for mitochondrial-function-related variants. Food priorities: protein quality (eggs, fish, chicken, Greek yogurt, legumes), magnesium-rich foods (pumpkin seeds, almonds, spinach, beans, avocado), antioxidant-rich colorful produce, healthy fats (sardines, salmon, olive oil, walnuts, chia) and polyphenol-rich foods. Targeted supplements with general adult ranges: CoQ10 100–200 mg/day, magnesium glycinate 200–400 mg/day, riboflavin (B2) 10–20 mg/day, acetyl-L-carnitine 500–1,000 mg/day, alpha-lipoic acid 100–300 mg/day, NAC 600–1,200 mg/day, omega-3 (EPA+DHA) 1–2 g/day, creatine monohydrate 3–5 g/day. Match the strategy to the gene pattern: SOD2, GPX1, NQO1 — prioritize antioxidant-rich foods, NAC, vitamin C foods and alpha-lipoic acid; UCP2, UCP3, PPARGC1A — emphasize protein, magnesium, B2, CoQ10, carnitine and regular exercise; TFAM, SIRT3 — support sleep quality, exercise recovery and nutrient density. Educational use only: genetic variants indicate predisposition, not certainty; doses are general adult ranges and may not be appropriate for children, pregnancy, breastfeeding, kidney or liver disease, or people using prescription medications. Always individualize care with a qualified health professional.

• mitochondria
• energy
• nutrition
• supplements
• CoQ10
• magnesium
• antioxidants
• longevity
• genetic variants

Genetics University

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