How Three Supplements Affect Mitochondrial Health
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In this clip from Dr. Rhonda Patrick's conversation with Derek from More Plates More Dates, she discusses ubiquinol, a sulforaphane precursor, and urolithin A as personal additions beyond her foundational supplements. Ubiquinol is a reduced form of CoQ10, which participates in mitochondrial electron transport. Statins can lower circulating CoQ10 through the mevalonate pathway, although supplement decisions for people using statins depend on symptoms, treatment goals, and guidance from the prescribing clinician. Dr. Patrick states that she has no affiliation with the named supplement company. [1] [2]
Sulforaphane activates NRF2-regulated cellular stress-response pathways. Its precursor, glucoraphanin, depends on myrosinase for conversion, so formulation can strongly affect exposure. In a 12-week randomized trial of 291 adults exposed to substantial air pollution, a defined broccoli-sprout beverage increased urinary excretion of glutathione-linked metabolites by 61 percent for benzene and 23 percent for acrolein. This provides a specific human example of how the pathway can affect the handling of selected airborne chemicals. [3]
Urolithin A is a metabolite that some gut microbes produce from ellagitannins in foods such as pomegranate. It influences pathways linked to mitophagy, the selective removal of damaged mitochondrial components. Human trials using 500 or 1,000 milligrams per day have changed mitochondrial biomarkers and improved selected measures of muscle endurance or hamstring strength in middle-aged and older adults. Dr. Patrick describes restarting it as a personal experiment after earlier use. [4] [5] [6]
This clip is excerpted, with permission, from a conversation between Dr. Rhonda Patrick and Derek from More Plates More Dates. Thank you to More Plates More Dates for allowing us to share it.
- ^ 10.1016/j.atherosclerosis.2014.12.016
- ^ Kennedy C; Köller Y; Surkova E (2020). Effect of Coenzyme Q10 on statin-associated myalgia and adherence to statin therapy: A systematic review and meta-analysis. Atherosclerosis 299, .
- ^ Egner PA; Chen JG; Zarth AT; Ng DK; Wang JB; Kensler KH, et al. (2014). Rapid and sustainable detoxication of airborne pollutants by broccoli sprout beverage: results of a randomized clinical trial in China. Cancer Prev Res (Phila) 7, 8.
- ^ Andreux PA; Blanco-Bose W; Ryu D; Burdet F; Ibberson M; Aebischer P, et al. (2019). The mitophagy activator urolithin A is safe and induces a molecular signature of improved mitochondrial and cellular health in humans. Nat Metab 1, 6.
- ^ 10.1001/jamanetworkopen.2021.44279
- ^ 10.1016/j.xcrm.2022.100633
Derek: Is there anything more fringe or speculative that you would not hang your hat on, but you find interesting or use yourself?
Dr. Rhonda Patrick: Yes. Beyond the multivitamin, vitamin D, omega-3, magnesium, and creatine, I also take ubiquinol.
Derek: That is the reduced form of CoQ10. Some people buy a CoQ10 product without checking which form it contains.
Dr. Rhonda Patrick: Ubiquinol can be more bioavailable in some contexts. I take it for mitochondrial health. Statins inhibit the mevalonate pathway. This lowers cholesterol synthesis, but it can also lower the body's production of CoQ10.
I do not take a statin. CoQ10 is important for mitochondrial function. I have also been interested in possible neurodegenerative-disease applications, although clinical evidence does not establish Parkinson's disease prevention.
Derek: CoQ10 conversion to ubiquinol may also decline with age.
Dr. Rhonda Patrick: CoQ10 supports mitochondrial function. Mitochondrial dysfunction also plays a role in neurodegenerative disease biology.
Another supplement I take is a sulforaphane precursor. The product contains glucoraphanin with myrosinase, the enzyme that converts glucoraphanin into sulforaphane. I use Avmacol. I have no affiliation with the company.
Sulforaphane activates NRF2, a transcription factor that regulates genes involved in oxidative stress, inflammation, and phase II detoxification. Human studies with defined broccoli-sprout preparations found increased urinary excretion of specific air-pollution metabolites, including a roughly 60-percent increase for a benzene metabolite under one high-dose protocol. That result does not establish broad removal of all environmental chemicals.
Small human studies have also examined blood and brain glutathione. These are biomarker studies, not proof that sulforaphane slows brain aging.
The supplement I have been more experimental with lately is urolithin A. Gut microbes can produce urolithin A from ellagitannins in foods such as pomegranate, but conversion varies between people.
Urolithin A affects pathways linked to mitophagy. Mitophagy is the selective removal of damaged mitochondria or damaged mitochondrial components. Mitochondrial quality control matters for muscle and brain function.
Human studies have examined urolithin A for muscle function and endurance. Some selected outcomes improved, while several primary walking, ATP-production, power, and VO2-max comparisons did not significantly improve versus placebo. I tried it years ago and did not notice anything, but I was not measuring an outcome.
I recently became interested again after seeing additional pomegranate and exercise research. Pomegranate contains many compounds, and any exercise effect cannot automatically be attributed to urolithin A. I restarted urolithin A about three weeks ago as a personal experiment.
Derek: How long ago did you restart it?
Dr. Rhonda Patrick: Three weeks ago. It is still a new experiment for me.
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