Mitochondrial Supplements
The honest tier list
Mitochondrial supplements are heavily marketed but unevenly evidenced. The best ones — CoQ10, urolithin A, taurine — have real human trials. The middle tier (PQQ, NAD+ precursors) has signals. The bottom tier (MitoQ, ATP-boosters) leans on cell-culture studies that don't translate.
CoQ10 — proven for statin users + heart failure
CoQ10 (ubiquinone) is the electron-transport-chain workhorse. Statins lower CoQ10 by ~40%, contributing to muscle side effects in some users. Supplemental CoQ10 (100–200 mg/day) reduces statin myopathy and improves NYHA class in heart failure (Q-SYMBIO trial). Less proven for healthy adults seeking 'energy' — still safe + cheap.
Urolithin A — the post-microbiome win
Urolithin A is a metabolite produced when gut bacteria ferment ellagitannins (in pomegranates, walnuts, berries). Only ~40% of people produce it naturally. Direct supplementation (Mitopure, 500 mg/day) measurably improves muscle endurance + strength in older adults via mitophagy enhancement.
Taurine — the 2023 longevity surprise
A landmark 2023 Science paper showed taurine deficiency drives aging in mice, worms, and possibly humans. Taurine levels fall ~80% between age 5 and 60. Supplementation in aged mice extended lifespan ~10–12% and improved mitochondrial function. Human evidence is preliminary but the safety profile + cost (~$10/month) makes it a low-downside addition.
Tier the mitochondrial supplements
Match each supplement to its evidence tier.
This step is interactive — open the Thier app to try it.
Key Takeaway
If you want a mitochondrial stack: CoQ10 if on a statin, urolithin A if you can afford it, taurine 2–4 g/day if you want a low-downside experiment. None replace Zone 2 + fasting + cold/heat. Stack supplements ON TOP of the lifestyle interventions, not as substitutes.