Why am I tired all the time, even when I do everything right?
By Marina Shanafelt, MS CNS
You’re doing everything right getting enough sleep, eating well, and exercising, yet you still feel drained. A fatigue that can’t be fixed with a cup of coffee or a good night’s rest. The problem might not be lifestyle habits or getting older, the solution might be in your cells.
We all remember learning in biology class that mitochondria are the ‘powerhouse of the cell”, but mitochondria do much more than produce energy, they also orchestrate cell signaling, regulate cell growth and death, and play a critical role in aging and disease. When mitochondrial function is impaired, energy levels drop, and fatigue becomes persistent.
What Does Mitochondrial Dysfunction Feel Like?
Mitochondrial dysfunction can manifest in many ways including:
- Persistent fatigue
- Muscle weakness or soreness
- Brain fog and memory prolems.
- Exercise intolerance
- Mood changes or depression
Mitochondrial dysfunction has been linked to many conditions including heart failure, neurodegenerative diseases such as Parkinson’s and Alzheimer’s, metabolic syndrome, insulin resistance, obesity, non-alcoholic fatty liver disease, and even faster aging and some cancers. However, whether mitochondrial dysfunction is a cause or symptom of these diseases is still being researched.
Can Genetics Cause Low Energy Levels?
Genes influence how efficiently mitochondria work and how well they can manage cellular stress. Variations in certain genes can make your mitochondria more vulnerable to dysfunction.
MNSOD, GPX1, and CAT genes are involved in neutralizing reactive oxygen species (ROS), which can damage mitochondrial membranes and DNA. Variants in these genes can influence how well the cell and mitochondria can manage oxidative stress.
PPARGC1A, SIRT1, and PPARs genes regulate mitochondrial signaling, health, and energy metabolism. Variants in these genes can influence how mitochondria grow, divide, and respond to stress.
If you carry variants in these genes, you may need more support to maintain optimal mitochondrial function.
How to Boost Cellular Energy Naturally
Certain nutrients are required for mitochondria to function:
- CoQ10 – Essential for ATP production, the cell’s fuel source.
- L-Carnitine – Transports fats into mitochondria for energy conversion.
- Creatine – Acts as an energy buffer in skeletal muscle.
- Vitamin B2 (riboflavin) - activates chemical processes required in mitochondrial energy metabolism.
Micronutrients such as zinc, copper, manganese, and selenium are needed to help manage cellular damage. These nutrients can be found in leafy greens, nuts, seeds, and legumes.
Resveratrol, found in red grapes, berries, and dark chocolate, activates pathways involved in mitochondrial growth and function.
Lifestyle enhancements can help our bodies make more, better functioning mitochondria:
- Exercise, especially high-intensity interval training (HIIT) and endurance training, boosts PPARGC1A expression, which kickstarts mitochondrial replication.
- Cold exposure and fasting stimulates mitochondrial renewal and stress resistance.
If you're constantly tired despite a healthy lifestyle, it may be time to think beyond sleep and stress and start thinking cellular energy. Mitochondrial health is central to how energized, or depleted, you feel on a daily basis. Supporting your mitochondria with key nutrients, smart lifestyle choices, and personalized genetic insights can restore your cellular energy and help you feel like yourself again.