Did you know that your cells contain tiny powerhouses essential for your energy, health, and well-being? These powerhouses, called mitochondria, not only produce energy for your body—they help your immune system detect foreign pathogens and defects such as DNA-damages that can lead to cancer within the cell. When they are functioning properly, mitochondria initiate a process called apoptosis which leads to the death of the cell and elimination from the body. When mitochondria malfunction, symptoms like fatigue, headaches, and mood swings can appear—and over time, they may lead to chronic disease.
Here’s what you need to know about mitochondria and how to keep them functioning optimally.
What Are Mitochondria?
Mitochondria are organelles within your cells that convert nutrients into adenosine triphosphate (ATP), the energy your body needs to function. High-energy cells like those in your heart, liver, and muscles contain thousands of mitochondria to meet their energy demands. Understanding the intricacies of how your cells operate might even be more important than knowing how organs function in your body because EVERYTHING is made up of cells! So, thinking of your health on a cellular level can actually have far-greater effects, especially for those who suffer from—or want to prevent—chronic illness.
Mitochondria: Men vs. Women
Mitochondria function differently in women compared to men—as a woman’s oocytes (eggs) have the most mitochondria in their bodies—making it essential to support mitochondrial health to preserve ovarian function. All mitochondria have estrogen receptors, specifically estrogen receptor beta (ERβ). These receptors play a role in mitochondrial function, including energy production, reactive oxygen species regulation, and apoptosis (cell death). So when estrogen declines during pregnancy or perimenopause, mitochondrial function can be impaired, leading to fatigue. Taking care of your mitochondria is key to unlocking sustained energy and long-term health, especially for women. By supporting them, you're empowering your body to thrive for the rest of your life.
Mitochondrial Dysfunction: A Root Cause of Chronic Disease
Your mitochondria are essential for energy, detox, and overall health—and just like batteries, they need to be charged in order to perform the tasks that keep you healthy. Because when your mitochondria are exposed to toxins (pesticides, chemicals, mold, etc.), pathogens (bacteria, viruses, parasites, etc.), circadian rhythm-disruption (blue light, artificial lighting at night, etc.), and extreme stress (depletes essential nutrients)—they are less able to do their job efficiently, and you’ll feel tired.
Energy production in itself is oxygen-intensive and also creates oxidative stress, which can damage cells. Damaged cells are what lead to rapid aging and may also lead to certain cancers, autoimmune diseases, and other inflammatory conditions. It is crucial that your mitochondria are healthy enough to perform their protective tasks, or there is a risk of the onset of these chronic diseases. Without adequate nutrients and antioxidants, oxidative stress leads to mitochondrial dysfunction.
Chronic diseases linked to poor mitochondrial health include:
- Heart disease
- Diabetes
- Dementia
- Chronic fatigue
- Neurological disorders (e.g., Parkinson’s, multiple sclerosis)
Mitochondria rely on a steady supply of nutrients to work effectively. They are also dependent on complexes being broken down correctly in earlier reactions in the body to provide the right fuel to perform their tasks. Issues such as impaired genetics, malnourishment, lack of sleep, chronic stress, high sugar, medication-use, and overall toxic load can bog down these powerhouses. Fortunately—by focusing on the right nutrients & lifestyle choices—you can invigorate your mitochondrial health.
Nutrients Essential for Mitochondrial Health
Vitamins
- B1 (Thiamine): Found in pork, fish, black beans, squash
- B2 (Riboflavin): Found in liver, yogurt, mushrooms, quinoa
- B3 (Niacin): Found in chicken, beef, peanuts, potatoes
- B5 (Pantothenic acid): Found in mushrooms, avocados, sunflower seeds
- B6 (Pyridoxine): Found in tuna, potatoes, bananas
- B7 (Biotin): Found in salmon, pork, sweet potatoes
- B9 (Folate): Found in spinach, Brussels sprouts, black-eyed peas
- B12 (Cobalamin): Found in clams, liver, trout, cheese
Antioxidants
- CoQ10: Found in organ meats; often requires supplementation
- Vitamin C: Found in citrus fruits, bell peppers, kiwi
- Vitamin E: Found in almonds, sunflower seeds, spinach
- Alpha Lipoic Acid: Acts as a potent antioxidant; found in broccoli sprouts, yams, spinach
Minerals
- Magnesium: Found in spinach, pumpkin seeds, dark chocolate
- Selenium: Found in Brazil nuts, tuna, grass-fed beef
- Zinc: Found in oysters, crab, sprouted legumes
- Iron: Found in red meats, poultry, fish (vegetarian sources like dark, leafy green need pairing with vitamin C)
Other Key Nutrients
- Acetyl-L carnitine: Helps transport fatty acids into mitochondria for energy production; found in red meat
- PQQ (Pyrroloquinoline quinone): Protects mitochondrial function; found in natto, tea, spinach
- EGCG (Green Tea Antioxidants): Protect mitochondria from toxin damage
- NAD+: Supports energy production and cellular repair
Mitochondria-boosters
- Avoid environmental toxins: Plastic containers; processed foods; non-organic food; tap water; fragrances; chemical cleaning products
- Fasting: Periodic calorie restriction activates mitochondrial autophagy & biogenesis pathways
- Ditching refined sugar: Excess glucose & insulin in the blood can promote inflammation & oxidative stress
- Daily movement: Clears out dysfunctional mitochondria via autophagy; drives mitochondrial biogenesis
- Manage stress & prioritize sleep: Stress damages mitochondrial function & increases oxidative stress; lack of sleep also leads to mitochondrial damage
- Hot/cold therapy & red light: Sitting in an infrared sauna for at least 20 minutes and/or cold-plunging for at least 30-seconds (and up to 3 minutes) is what is called a hormetic stressor. Infrared saunas heat up the body at a cellular level, where most toxins are stored. This ‘shock’ intensifies the detoxification process
How to Support the Clearance of ‘Zombie Cells’
As we age, 'zombie cells'—or senescent cells—build up in the body, contributing to conditions like cardiovascular disease, Alzheimer's, and cancer. They also weaken immune function and slow tissue repair. Fortunately, compounds found in Senolytics and other specialized supplements can help reduce this burden and promote healthier aging.
- Urolithin A: Triggers the PINK1/Parkin pathway, a key signaling cascade responsible for initiating mitophagy—where damaged or dysfunctional mitochondria are selectively targeted & removed from the cell; may also possess antioxidant properties, helping to protect mitochondria from oxidative stress and damage caused by free radicals; has also been studied for its ability to reduce cartilage degeneration, and alleviate pain in osteoarthritis
- Spermidine: Promotes autophagy; supports cellular repair & regeneration; enhances immune function; may improve cardiovascular health
- Fisetin: Acts as a powerful antioxidant; reduces inflammation & oxidative stress; promotes the clearance of senescent cells; may improve cognitive function & memory
- Quercetin: quercetin helps reduce oxidative stress
- Rapamycin: Inhibits the mTOR pathway, promoting cell regeneration; reduces inflammation & age-related diseases; supports metabolic health
Fuel Your Energy with Diet & Lifestyle
Supporting your mitochondria isn’t just about avoiding environmental toxins & processed foods—it’s about adding in more nutrient-dense foods—and sometimes targeted supplementation—to your daily routine. And since shallow breathing creates oxygen deprivation in the body—practices such as breathwork, yoga, and tai chi may also help to invigorate mitochondrial health. When you focus on the health of your cells—they can regenerate, repair, and maintain energy production so that you can live your best life.
Ready to fuel your body from a cellular level? Click HERE to set up a time to discover how focusing on your cellular health is the key to living optimally.
