Post Series: Biochemical Pathways & Bioactives
This post series is intended to educate on the importance of bioactives by looking at the very biochemical pathways in the body with which they interact. To really understand energy production and how various bioactives can affect it—whether they are from plant compounds or vitamins and minerals—it is important to have at least a basic understanding of the citric acid cycle.
The citric acid cycle is a central part of cellular metabolism that takes place in the mitochondria. It breaks down acetyl-CoA—derived from carbohydrates, fats, and proteins—into carbon dioxide, while generating high-energy molecules: NADH, FADH₂, and ATP. These fuel the electron transport chain, which produces most of the cell’s energy.
It’s vital for human health because it powers nearly all cellular functions, supports detoxification, and is closely tied to hormonal balance, brain function, and immune regulation. A sluggish citric acid cycle can contribute to fatigue, poor metabolic health, and mitochondrial dysfunction.
There are several ways things can go wrong, including cofactor deficiencies impairing the cycle at various points, dysfunction with the mitochondria, poor oxygen utilization or supply slowing the cycle, over-consumption of fatty acids or carbs causing excess fat storage or ketone production, genetic disorders, and chronic stress and high cortisol leading to less efficient ATP production and more lactic acid buildup.
Main Diet- and Stress-Influenced Cofactors:
· B-vitamins (especially B1, B2, B3, B5)
· Magnesium
· Iron
· Alpha-lipoic acid
· Coenzyme Q10
· L-carnitine
· Glutathione (indirectly, for redox balance)
Consequences of Dysfunction:
· Chronic fatigue, brain fog, exercise intolerance
· Poor detoxification, due to impaired energy-dependent liver enzymes
· Greater oxidative stress
· Blood sugar instability and weight gain
· Increased risk of neurodegeneration, autoimmunity, and metabolic syndrome
To keep the cycle running efficiently:
· Eat a nutrient-dense diet (especially green leafy veggies, nuts, seeds, organ meats)
· Support mitochondrial antioxidants like CoQ10 and glutathione
· Manage stress, as cortisol can deplete key cofactors
· Ensure adequate oxygenation and avoid chronic inflammation
Illustration from the research article: Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Anne-Laure Tardy, Etienne Pouteau, Daniel Marquez, Andrew Scholey. Nutrients. 2020. 12(1):228
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**This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician
The Citric Acid Cycle (aka. The Krebs Cycle)-
