Supplements for ceullar energy

Cytochromes are integral components of the electron transport chain, which is found in the inner mitochondrial membrane. They facilitate the transfer of electrons through a series of redox reactions essential for ATP (energy) production via a proces oxidative phosphorylation. This process involves the transfer of electrons from electron donors to oxygen, creating a proton gradient that drives ATP synthase to convert ADP into ATP, the primary energy currency of the cell.

In order to have good energy production, we need to support all major cytochromes. Dysfunction in any cytochrome essentially results in what we could refer to as a cellular ‘traffic jam, where energy production and flow is bottlenecked.

After reading this, you should have a better understanding why B-vitamins, K2, Shilajit, and magnesium are fundamental supplements that I believe almost everyone needs (in varying individual doses of course. Find what works for you!)

Complex 1

transfers electrons from Complex III to Complex IV. It is supported by NAD predominantly, which donates electrons to the ETC.

How to support it — I’m not a huge fan of NAD supplements (contextually they can be useful) but I prefer plain ol niacin to support NAD synthesis. Its found in my B-complex, and it’s the vitamin that gives Ignite is characteristic ‘skin flushing’ sensation. Niacin is a precursor for NAD, which is reduced to NADH during glycolysis and the Krebs cycle. NADH donates electrons to this complex.

https://fowlerfitness1.myshopify.com/ (b vitamins)

Complex 2

is associated with riboflavin aka b2. Riboflavin is a precursor for FAD, which is used in the conversion of succinate to fumarate in the Krebs cycle. FADH produced here donates electrons to Complex II

How to support it?

Supplement with riboflavin (a B-vitamin also found in my B-complex, ignite) and consume B-vitamin rich foods like meat, organs, oysters and muscles.

Complex 3

CoQ10 shuttles electrons between Complexes I/II and III, while vitamin K contributes a similar roll.

How to support it?

Eat vitamin K rich foods like dairy, supplement with vitamin K (I love the mitolife brand and it’s one of my ‘top’ 5 supplements to take for general health) and a low dose of COQ10 daily. I often recommend splitting the capsule in half (for mitolife K) to save money, half a capsule is sufficent but a full dose can be help if you need more energy or want some of the bone and teeth benefits that come from mega-dosing.

https://lddy.no/pp3a (vitamin K)

(You can use the code GRANTFOWLER15 for 10% off mitolife vitamin K)

Dr. Mercola Ubiquinol 100 mg Per Serving, 90 Servings (90 Capsules), Dietary Supplement, Supports Overall Health and Wellness, Non GMO (COQ10)

Complex 4

This complex is responsible for the transfer of electrons to molecular oxygen. This is complex is the most influenced by iron and copper. red and near infared light also supports this complex

How to support it?

Get sufficent sunlight (especially in the morning and evening when the sun is predominantly red and Infared light), consider using a red light therapy device, eat iron and copper rich foods. The best sources are red meat (for iron) and osyers and organ meats (for copper). Shilajit (another one of top recommended supplements) is also a great source of iron and copper alike. Methylene blue (MB) enhances its function by acting as an alternative electron acceptor, particularly under low oxygen conditions. While MB can useful, I don’t recommend using it often (it’s completely contraindicated for those on SSRI’s as well) but it can be an option for some.

https://lddy.no/pp3a (Shilajit)

(You can use the code GRANTFOWLER15 for 10% off mitolife Shilajit)

5. ATP synthase (complex 5)

ATP syntheses is often referred to as Complex V in the context of the electron transport chain, but it is sometimes categorized separately from the other four complexes because of its distinct function. The primary role of ATP synthase is to synthesize ATP from ADP and inorganic phosphate using the proton gradient generated by the electron transport chain. In contrast, the other complexes are primarily involved in electron transport and the creation of this gradient itself.

How to support it ?

Magnesium, vitamin A are vital. Magnesium is best supplemented, while vitamin A can be easily obtained through the consumption of occasionally organ meats (once every 1-2 weeks), dairy and egg yolks.

https://fowlerfitness1.myshopify.com/ (magnesium)

Bonus/wild card

L-carnitine primarily benefits cytochrome c, which is part of Complex III in the ETC

carnitine facilitates the transport of long-chain fatty acids into the mitochondria, where they are oxidized for energy. Once fatty acids are oxidized, they produce acetyl-CoA, which enters the Krebs cycle. The resulting NADH and FADH from the Krebs cycle are then used in the electron transport chain, where cytochrome c plays a bg role in transferring electrons from Complex III to Complex IV. Carnatine does not directly interact with cytochrome c, but its role in facilitating fatty acid metabolism ultimately supports the function of the electron transport chain

I like bulk supplements for carnatine (3g occasionally before training) or BetterThroughBiology for injectable (500mg).