Mitochondria

ELIVIDE Wellness Journal

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by Matt Jarosy

Fueling Your Mitochondria: Make More Energy

Mitochondria are membranous, slightly elongated structures contained within the cytoplasm of almost all eukaryotic cells. Using aerobic respiration, they take oxygen and the compounds in our food to make energy (in the form adenosine triphosphate, known as 'ATP'). Each cell contains the appropriate amount of mitochondria relative to its energy use. That means organs such as the heart contain a lot of mitchondria, infact each cell of your heart contains around 5000 mitochondria. When we lose mitochondria or they begin to malfunction, it can increase our risk of 'dis-ease'. It is thought that mitochondria were originally independent bacterial entities which at some point over a billion years ago (through much trial and error) entered other bacterial cells and decided to partner up. This moment was monumentous, you could argue this was the beginning of complex life as we know it. Two important cycles that occur within the mitochondria for energy production are the the tricarboxylic acid cycle (TCA) and the electron transport chain (ECT). Think of these like factory lines, they need to be flowing freely in order for energy to be generated efficiently. During normal oxidative phosphrlation (whereby ATP is formed by electron transfer) about 2 percent of the oxygen consumed is converted to superoxide (a type of free radical). This is where nutrition comes, anti-oxidants from our diet help to mop up the free radicals formed by energy production. Unfortunately, making energy comes with exhaust. So what do mitochondria need to function properly? Magnesium: In order for ATP be 'activated', it needs to form a complex with magnesium. B Vitamins: These are like the workers on the factory line, helping to pass energy from one cycle to another. Each B vitamin has a specific role, for example riboflavin (B2) plays a key role in shuttling electrons from the TCA and cobalamin (B12) is needed to generate s-adenosyl methionine (SAMe) which is part of the protein sub unit that makes up the ECT. COQ10: You can think of COQ10 as the oil in the factory, it helps to keep things running smoothly. It can regenerate free radicals and soothe them back into the ECT. PQQ: Otherwise known as pyrroloquinoline quinone, helps control redox processes in the mitochondrial, essentially balancing oxidative stress as well as stimulating energy production. B3: We need B3 or niacinamide to manufacture NADH (energy carrier) and to supply protons for oxidative phosphorylation. Copper: Copper is a cofactor in the ECT so that ATP can be released, it also plays a key role in mitochondrial signaling and mitophagy. Given mitochondria's role in the body, mitocondrial may be the key to unlocking the process of aging itself. According to this theory, with age, mitochondria accumulate ROS-induced damage and become dysfunctional. With time, the function of cells declines causing aging and subsequent death. Many things can induce oxidative stress in humans, including not having the necessary cofactors for making energy. Remember, making energy makes exhuast. The more we can buffer this exhaust, the better.

by Matt Jarosy | Registered Nutritionist & Founder BSc DipNT (mANP) DipHC

Magnesium Malate: Restoring Energy and Balance Naturally

As a nutritionist, I’ve worked with hundreds of clients struggling with low energy, muscle tension, and restless sleep, and magnesium deficiency is one of the most consistent underlying patterns I see. But not all magnesium supplements are created equal. The form you choose can determine whether your body actually absorbs and uses it. Personally, magnesium malate has always been my preferred form as I like to keep active and magnesium malate provides one of the highest amounts of elemental magnesium per mg of material. If you have read our previous article on magnesium labelling, you will know that each magnesium form provides a different amount of elemental magnesium. Magnesium malate combines magnesium, an essential mineral for over 300 enzymatic reactions, with malic acid - a natural compound found in fruits like apples that fuels energy production in every cell. Together, they create a form of magnesium that is highly bioavailable, gentle on the stomach, and uniquely energising. At ELIVIDE, we have taken magnesium malate a step further by blending it with organic evaporated coconut water, creating a naturally mineral-balanced formula that supports hydration, muscle recovery, and nervous system function - all without additives or synthetic fillers. It is truly one of the first of its kind on the market. What Is Magnesium Malate? Magnesium malate is a compound of magnesium and malic acid, a key component of the Krebs cycle - the cellular process that produces ATP, the body’s energy currency. This unique combination means that magnesium malate not only replenishes magnesium stores but also directly supports mitochondrial energy production. Studies have shown that malate (malic acid) can support magnesium absorption in the small intestine and help maintain intracellular magnesium levels more effectively than less soluble forms such as magnesium oxide or sulfate.1 The result is a more efficient delivery of magnesium where it is needed most - inside the cells. It is important to note magnesium is an intracellular mineral, which is why I often use RBC magnesium testing when working with clients. Because of this synergy, magnesium malate is often recommended for individuals who experience: Fatigue or low energy Muscle stiffness or soreness Poor sleep quality Headaches or tension Heightened stress sensitivity Why Magnesium Deficiency Is So Common Modern diets, even those that appear “healthy”, are often low in magnesium. Intensive agriculture has depleted magnesium from the soil, and processed foods further reduce intake. On top of that, factors such as stress, excess caffeine, alcohol, and high sugar intake all increase magnesium loss through the urine. According to the European Food Safety Authority, magnesium deficiency may affect up to 30% of adults in industrialised nations.2 The consequences range from mild fatigue to more systemic issues involving blood pressure regulation, insulin sensitivity, cardiovascular health, and neurotransmitter balance. The symptoms of deficiency can be subtle at first - tight muscles, twitching eyelids, restlessness - but left unaddressed, they contribute to chronic tiredness, low mood, poor recovery, and reduced resilience. How Magnesium Malate Supports Energy Metabolism Unlike some magnesium salts that primarily act as osmotic laxatives or simple muscle relaxants, magnesium malate actively participates in energy generation. The malate component enters the mitochondria, where it is used to generate ATP via the Krebs cycle.3 This makes magnesium malate particularly well suited for those who need: Daily fatigue support: helps sustain efficient ATP synthesis. Exercise recovery: supports clearance of metabolites and reduces post-workout soreness. Cognitive performance: assists mitochondrial energy production in neurons. Long-term cellular health: promotes balanced metabolic function. A 2012 study published in the Journal of Nutrition and Metabolism demonstrated that magnesium supplementation improved muscle oxygen utilisation and ATP production efficiency, particularly in physically active adults.4 Timing also matters. Taken in the morning, magnesium malate can support steady daytime energy. Taken later in the day, it can still help muscles relax without acting as a sedative, making it a versatile option across the day. The Synergy with Organic Coconut Water In our Magnesium Malate Food blend, we combine fully reacted magnesium malate with organic evaporated coconut water - a natural source of potassium, calcium, and trace minerals that help maintain electrolyte balance and hydration. Coconut water is not included as a marketing extra. Its mineral profile closely mirrors the body’s extracellular fluid, making it a gentle way to support cellular hydration and restore balance after physical or emotional stress. When paired with magnesium, it can support electrolyte uptake and retention, benefiting both muscle recovery and nervous system calm. In practice, this means fewer cramps, steadier energy, and a smoother recovery curve, all without the synthetic flavours, sweeteners, or fillers often found in conventional magnesium powders and tablets. Magnesium Malate vs Other Forms Choosing the right magnesium form can be confusing, especially when marketing claims are bold and often unregulated. Here is a clear comparison of some common forms: Magnesium Oxide High elemental magnesium content per gram. Poor absorption (often <4%), commonly associated with loose stools and limited intracellular impact. Magnesium Glycinate (Bisglycinate) Very gentle on digestion, supportive for relaxation, sleep, and nervous system balance. Less energising, more suited to evening use; amino acid bound, slightly lower elemental yield per capsule. Magnesium Malate Supports energy, muscle recovery, and mitochondrial function; well absorbed and generally gentle. Slightly lower elemental magnesium per gram than oxide, but significantly superior functional uptake. Magnesium Taurate Combines magnesium with taurine for cardiovascular and nervous system support. More targeted; may be less necessary as a general daily magnesium for some individuals. This comparison highlights why magnesium malate is often favoured by those needing daytime energy and muscle recovery, while glycinate is typically preferred for relaxation and sleep. Both forms can complement each other, and many clients alternate or combine them strategically based on their routines and goals. The Importance of Bioavailability and Additive-Free Formulation Many magnesium supplements on the market contain synthetic additives such as magnesium stearate, silicon dioxide, artificial colours, or microcrystalline cellulose. These compounds are primarily used to optimise manufacturing efficiency rather than human health and can irritate digestion in more sensitive individuals. At ELIVIDE, our Magnesium Malate Food capsules contain no unnecessary additives or excipients. Each serving provides 160 mg of elemental magnesium (43% NRV) from a fully reacted magnesium malate chelate - the same form your cells use to drive ATP production. We encapsulate it in pullulan, a natural, tapioca-derived capsule shell that is gentle, vegan, and biodegradable. This purity-first approach ensures that what you put into your body is there to support your biology, not the production line. When to Take Magnesium Malate Magnesium malate can be taken with or without food, typically once or twice per day, depending on individual needs. Morning or early afternoon: often ideal due to its energising and metabolism-supportive properties. Alongside training: can support performance, muscle function, and recovery in active individuals. For those under high stress, with demanding training loads, or with signs of long-term deficiency, consistent daily intake over several weeks is key as magnesium repletion is a cumulative process. If you are also using magnesium bisglycinate for evening support, magnesium malate can anchor the daytime phase, creating a complementary rhythm - energising during the day, more calming support at night. Key Benefits at a Glance Restores Cellular Energy Malate supports ATP generation, helping reduce fatigue and improve physical performance, particularly in those with demanding lifestyles. Eases Muscle Tension Magnesium regulates calcium flow in muscle fibres, helping to prevent cramps, spasms, and tightness. Supports Nervous System Balance Contributes to calm focus and stress resilience without sedation, suitable for daytime use. Enhances Hydration and Mineral Balance Organic coconut water adds naturally occurring electrolytes that work synergistically with magnesium. Gentle and Highly Absorbable Well tolerated by most, making it a strong option for those who do not respond well to harsher magnesium salts. Additive-Free and Sustainably Crafted No stearates, fillers, artificial colours, or synthetic flavours - aligned with a wholefood, low-toxicity approach. The Science Behind Magnesium Malate and Mitochondrial Function Mitochondria are the energy generators of the cell. Magnesium is a cofactor for the enzymes that activate ATP; in fact, ATP exists in its biologically active form as magnesium-ATP.5 Without sufficient magnesium, energy production becomes inefficient and stressed tissues struggle to recover. Malic acid feeds into the Krebs cycle, providing intermediates that support more efficient ATP production. This has particular relevance for individuals with chronic fatigue, fibromyalgia, higher training loads, or metabolic stress where mitochondrial efficiency may be compromised. Emerging research suggests that improving magnesium status can enhance metabolic flexibility - the body’s ability to switch between fats and carbohydrates as fuel - which is central to stable energy, body composition, and long-term health.6 Sustainability and Purity at the Core Our philosophy at ELIVIDE is simple: supplements should mirror nature, not replace it. Every batch of Magnesium Malate Food is: Made in the UK using renewable energy Plastic-free, using recyclable glass jars or biodegradable refill pouches Independently tested for purity and heavy metals Crafted without synthetic additives, flavours, or colours We have designed this formulation to support both human health and environmental responsibility, demonstrating that clinical efficacy and sustainability can exist in the same product. How Magnesium Malate Fits Into Modern Living In a world of constant notifications, artificial light, poor sleep, and chronic stress, maintaining optimal magnesium status and cellular energy is non-negotiable. Magnesium malate offers a targeted yet versatile solution - supporting calm alertness, muscle recovery, and resilience under pressure. For those who feel “wired but tired”, experience mid-afternoon energy crashes, or struggle to unwind after training or work, magnesium malate provides an effective middle ground: restorative without being sedating, energising without being stimulating. Final Thoughts Magnesium malate is one of the most complete and physiologically aligned forms of magnesium available - a form that works with the body’s natural energy systems instead of pushing against them. When combined with organic coconut water, it delivers additional support for electrolyte balance, hydration, and recovery, while remaining completely additive-free. As a nutritionist, I view this as the next generation of magnesium supplementation: wholefood-integrated, bioavailable, transparent, and sustainable. It is not just about increasing magnesium intake; it is about restoring balance and vitality at the cellular level so you can meet the demands of modern life with more ease and resilience. References Cuciureanu, M.D., Vink, R. Magnesium and stress: neuroprotective effects. J Am Coll Nutr. 2011;30(5):521–529. EFSA NDA Panel. Scientific Opinion on Dietary Reference Values for magnesium. EFSA Journal 2015;13(7):4186. DiNicolantonio, J.J. et al. Magnesium for the prevention and treatment of cardiovascular disease. Open Heart. 2018;5(2):e000775. Veronese, N. et al. Magnesium and physical performance in older adults. Br J Nutr. 2014;111(4):636–645. Wolf, F.I., Trapani, V. Molecular mechanisms of magnesium homeostasis and transport. Biometals. 2008;21(5):575–581. Nielsen, F.H. Magnesium deficiency and metabolic syndrome. Curr Opin Clin Nutr Metab Care. 2019;22(6):418–422.

by ELIVIDE Team

Metabolic Flow: Natural Support for Mitochondrial Health and Energy

Discover how ELIVIDE Metabolic Flow supports cellular energy, focus, and vitality through targeted mitochondrial nutrition.

by Matt Jarosy

Pyrroloquinoline quinone (PQQ): From Stardust to Mitochondria

We recently launched our mitochondrial support supplement, Metabolic Flow, which contains a unique compound called Pyrroloquinoline Quinone (PQQ). In this article, we’ll explore what PQQ is, how it works, and why it’s such an intriguing nutrient for cellular energy, brain function and overall vitality. What is PQQ? PQQ is a naturally occurring molecule found in plants, bacteria and some animal tissues. Structurally similar to a vitamin, it functions as a redox cofactor – meaning it assists in chemical reactions involving electron transfer. These reactions are essential for generating energy and protecting cells from oxidative damage. Interestingly, scientists have even detected PQQ-like compounds in interstellar dust, suggesting it may have played a role in the origins of organic life. In the human body, PQQ acts as a potent antioxidant and supports key pathways involved in mitochondrial function and cellular renewal. It’s one of the few compounds known to stimulate the growth of new mitochondria in cells, a process known as mitochondrial biogenesis. The Role of PQQ as an Antioxidant Antioxidants protect the body from free radicals – unstable molecules that damage DNA, proteins and cell membranes. PQQ is particularly effective because it can repeatedly cycle between oxidised and reduced forms, allowing it to neutralise free radicals multiple times before breaking down. Studies show that PQQ not only scavenges free radicals directly but also enhances the body’s own antioxidant defences by stimulating the production of superoxide dismutase (SOD) and glutathione. These compounds help maintain cellular integrity and protect against oxidative stress, which contributes to premature ageing, inflammation and chronic disease. PQQ and Mitochondrial Function Mitochondria are the powerhouses of our cells, responsible for generating adenosine triphosphate (ATP) through oxidative phosphorylation. Healthy mitochondrial function underpins every aspect of physical and mental performance, from muscle endurance to cognitive focus. PQQ supports mitochondria in two main ways. First, it helps existing mitochondria operate more efficiently by improving the transport of proteins involved in energy metabolism. Second, it stimulates the creation of new mitochondria by activating genes such as PGC-1α and Nrf1, both of which regulate mitochondrial biogenesis. This dual action enhances overall energy capacity and cellular resilience. Research suggests that when mitochondrial density and function improve, people often experience greater stamina, reduced fatigue and improved recovery after exertion. That’s why PQQ has become a key ingredient in formulations designed to optimise metabolic health, like our Metabolic Flow. Supporting Cognitive Function Beyond energy metabolism, PQQ has notable effects on brain health. It helps protect neurons from oxidative stress and supports nerve growth factor (NGF) production – a protein essential for neuron development and survival. Studies indicate that PQQ may enhance memory, attention and learning capacity by improving neuronal communication and reducing inflammation within the brain. When combined with other neuro-supportive nutrients such as CoQ10, taurine, riboflavin (B2) and thiamine (B1), PQQ works synergistically to stabilise mitochondrial membranes and sustain steady ATP production in neural tissue. This combination forms the foundation of our Metabolic Flow supplement, developed to support both mental and physical energy without relying on stimulants. PQQ and Inflammation Chronic low-grade inflammation is linked to fatigue, insulin resistance, joint pain and accelerated ageing. Several studies have found that PQQ can modulate inflammatory pathways by reducing levels of CRP, TNF-α and interleukin-6 – key mediators of systemic inflammation. In human trials, participants supplementing with PQQ showed reductions in inflammatory biomarkers and improvements in perceived energy and sleep quality. These findings suggest that PQQ not only enhances mitochondrial efficiency but also helps calm the inflammatory processes that often accompany modern lifestyles. PQQ in Nature PQQ is found naturally in small amounts in certain foods such as kiwifruit, green peppers, parsley, papaya and fermented soy (natto). However, the quantities present in food are minimal – far below the amounts used in clinical studies. The body may also produce trace amounts, but during periods of high oxidative stress or intense metabolic demand, levels can fall short. This is why supplemental PQQ can be particularly beneficial for those under chronic stress, athletes, or individuals seeking better energy metabolism. Our Approach: Metabolic Flow Our Metabolic Flow formula was designed to address the biological systems that govern cellular energy, focus and recovery. Each capsule combines PQQ (5 mg) with CoQ10, taurine, creatine monohydrate, magnesium malate, ginger root and essential B vitamins (B1, B2, B3). This targeted blend supports mitochondrial performance at every stage – from electron transport and ATP synthesis to redox balance and neuroprotection. Unlike synthetic stimulant-based energy products, Metabolic Flow works on the level of mitochondrial optimisation. That means energy is produced naturally and steadily, without spikes or crashes. It’s suitable for those seeking sustained vitality, mental clarity and post-exercise recovery support. Safety and Usage PQQ has demonstrated a strong safety profile in human studies, even at doses significantly higher than those typically used in supplements. Nonetheless, anyone taking medication or managing a medical condition should speak with a healthcare professional before starting a new supplement. Consistency matters most; results are typically observed after several weeks of continuous use as mitochondrial turnover occurs gradually. Key Takeaways PQQ acts as a redox cofactor and powerful antioxidant. It supports mitochondrial biogenesis and improves cellular energy efficiency. PQQ may enhance cognitive function and protect neurons from oxidative stress. Our Metabolic Flow supplement combines PQQ with synergistic nutrients to promote energy, focus and recovery naturally. PQQ’s ability to regenerate mitochondria, reduce inflammation and sustain antioxidant defences makes it one of the most promising compounds for long-term vitality. Our Metabolic Flow formulation captures this science in its purest, most bioavailable form – helping you optimise energy production where it truly begins: inside the cell.

UELIVIDE Metabolic Flow supplement supporting mitochondrial and metabolic health”

by Matt Jarosy

Understanding Metabolic Health: The Foundation of Lasting Energy and Vitality

Metabolic health defines how effectively your body converts food and oxygen into usable energy while maintaining balanced blood sugar, lipids, and blood pressure. When this system runs smoothly, you experience steady energy, mental clarity, and strong recovery. When it drifts, fatigue, inflammation, and cognitive slowdown often appear.

by Matt Jarosy

Unveiling the Power of Coenzyme Q10 (CoQ10): A Comprehensive Guide

In the realm of health and wellness, the spotlight often falls on various vitamins and minerals, but one lesser-known yet crucial compound deserves attention – Coenzyme Q10, also known as ubiquinone (because of its ubiquitous presence in organisms). It's chemical name is 2,3-dimethoxy-5-methyl-6-multiprenyl-1,4-benzoquinone (did you try to pronounce that? We hope so). This naturally occurring antioxidant is present in every cell of the human body, playing a vital role in energy production, antioxidant defense, and overall cellular health. Forms of CoQ10 SupplementsSupplemental CoQ10 comes in various forms however the two primary forms available in the market are ubiquinone and ubiquinol.Ubiquinone: This is the oxidized form of CoQ10 and is the more stable of the two and one we use in our formulations. Once ingested, the body converts ubiquinone into ubiquinol, the active antioxidant form. It has demonstrated efficacy in supporting overall health.Ubiquinol: This is the reduced, active form of CoQ10. Ubiquinol is absorbed by the body without the need for conversion but is less stable. This is why we prefer to allow the body to perform the process of oxidation by using ubiquinone. Functions in the Human Body COQ10 it’s not like your everyday mitochondria worker and that's because it's the only component that is not anchored to the inner mitochondrial membrane allowing a certain degree of freedom. It’s also very stable making it a tough antioxidant too (similar structure to vitamin E). It can handle some unstable molecules and rustle them into place with ease. The areas in the body with the highest energy requirements have the highest CoQ10 which makes sense given its role, so for example, the heart and liver.Energy Production: One of the primary functions of CoQ10 is its involvement in the electron transport chain, a critical step in cellular respiration. This process takes place in the mitochondria, where CoQ10 facilitates the production of adenosine triphosphate (ATP), the energy currency of the cell.Cellular Health: CoQ10 plays a crucial role in maintaining the structural integrity of cell membranes, supporting overall cellular health and function. CoQ10 is transported in the bloodstream attached to VLDL and LDL cholesterol, with a plasma half-life of about 30 hours. CoQ10 is very efficient at inhibiting lipid peroxidation in LDL cholesterol.Dietary Sources of CoQ10While CoQ10 is naturally synthesized in the body, it can also be obtained through dietary sources. Foods rich in CoQ10 include:Fish: Salmon, mackerel, and sardines are excellent sources of CoQ10, providing not only this essential compound but also trace minerals.Meat: Organ meats such as liver and kidney contain high concentrations of CoQ10, making them valuable dietary sources.Whole Grains: Whole grains like wheat germ and whole wheat bread contain CoQ10, contributing to its intake through a balanced diet.Fruits and Vegetables: While the levels are lower compared to animal products, fruits like oranges and strawberries, as well as vegetables like broccoli and cauliflower, contribute to overall CoQ10 intake.Benefits of CoQ10 SupplementationCardiovascular Health: CoQ10 is often touted for its cardiovascular benefits. Studies suggest that supplementation may help lower blood pressure, reduce oxidative stress, and improve overall heart function.Anti-Aging Properties: As we age, the body's natural production of CoQ10 declines. Supplementing with CoQ10 has been linked to improved skin health, including reduced wrinkles and enhanced skin hydration.Mitochondrial Support: CoQ10's pivotal role in energy production makes it essential for mitochondrial health. Supplementation may aid in addressing conditions related to mitochondrial dysfunction, promoting overall energy and vitality.Cognitive Function: Some research suggests that CoQ10 supplementation may have neuroprotective effects, potentially slowing cognitive decline and supporting brain health.Exercise Performance: Athletes and fitness enthusiasts often turn to CoQ10 supplements to enhance endurance and reduce exercise-induced muscle damage, though more research is needed in this area. Fertility: COQ10 plays an important role in egg development and sperm health making it a top choice for those wanting to conceive. Why We Need More as We AgeAs we age, the body's ability to produce and utilize CoQ10 diminishes. This decline is particularly pronounced after the age of 30. Several factors contribute to this reduction, including lifestyle factors, medication use, and the natural aging process itself.Medication Interactions: Some medications, such as statins used to lower cholesterol, can deplete CoQ10 levels in the body. Supplementing with CoQ10 is often recommended for individuals on such medications to counteract this depletion.Increased Oxidative Stress: Aging is associated with an increase in oxidative stress, leading to higher levels of free radicals. CoQ10, as a potent antioxidant, becomes even more crucial in neutralizing these free radicals and protecting cells from damage.Decline in Mitochondrial Function: Mitochondrial dysfunction is a hallmark of aging. CoQ10's role in the mitochondria becomes increasingly vital to support cellular energy production and overall cellular health.ConclusionCoenzyme Q10, with its diverse functions and numerous benefits, emerges as a vital player in the maintenance of optimal health. Whether obtained through dietary sources or supplementation, CoQ10 is an invaluable compound that supports cardiovascular health, mitigates the effects of aging, and enhances overall well-being. As our bodies age and face increasing challenges, ensuring an adequate supply of CoQ10 becomes a proactive step towards promoting longevity and vitality. Embracing the power of CoQ10 may be a key to unlocking the secrets of aging gracefully and maintaining robust health throughout the journey of life. Our mitochondrial support complex contains 100mg of COQ10 along with a similar compound known as PQQ. References Cardiovascular mortality and N-terminal-proBNP reduced after combined selenium and coenzyme Q10 supplementation: a 5-year prospective randomized double-blind placebo-controlled trial among elderly Swedish citizens. Coenzyme Q10 effects on creatine kinase activity and mood in geriatric bipolar depression.Reversal of mitochondrial dysfunction by coenzyme Q10 supplement improves endothelial function in patients with ischaemic left ventricular systolic dysfunction: a randomized controlled trial. Atherosclerosis. Does coenzyme Q10 supplementation improve fertility outcomes in women undergoing assisted reproductive technology procedures? A systematic review and meta-analysis of randomized-controlled trials.