Mitochondria are often referred to as the "powerhouses" of our cells and are vital to human life. They convert fat and carbohydrates into energy, fuelling us on a cellular level. You can thank the mitochondria for helping you to maintain focus during a busy day.
But their role extends far beyond energy production. These tiny organelles are integral to our overall health, influencing everything from metabolism to longevity. They hold the key to true anti-ageing and creating resilience. Understanding how to support and optimise mitochondrial function can be a game-changer in the pursuit of wellness and vitality.
What Are Mitochondria?
Mitochondria are membrane-bound organelles found in the cytoplasm of nearly all eukaryotic cells. They are especially abundant in energy-demanding cells such as muscle, liver, and brain cells. This helps to fuel your daily life, both physically and mentally. Notably, red blood cells lack mitochondria, so they rely on anaerobic metabolism.
Structurally, mitochondria consist of two membranes: an outer membrane and a highly folded inner membrane that creates structures known as cristae. These cristae house the components necessary for oxidative phosphorylation, the process by which ATP—the cell's primary energy currency—is produced.
Mitochondria are involved in several critical cellular processes:
Apoptosis Regulation: Mitochondria release factors that can initiate programmed cell death, where the old ones are cleared out for the new ones. This is a mechanism essential for development and maintaining cellular homeostasis.
Calcium Homeostasis: They help regulate intracellular calcium levels, which are vital for various cellular functions, including muscle contraction and neurotransmitter release. As this regulates muscle function, active people need to be aware of calcium balance.
Heat Production: In brown adipose tissue, mitochondria can dissipate the proton gradient to generate heat, a process known as non-shivering thermogenesis.
ATP Energy Production: Phosphorylation produces ATP, which is then used to energise and fuel activity.
Given these roles, it's clear that mitochondrial health is foundational to overall well-being.
Signs of Mitochondrial Dysfunction
When mitochondria aren't functioning optimally, the effects can be widespread. They are involved with most bodily processes and keep all the wheels turning. Consider mitochondrial dysfunction if multiple of these symptoms are present:
> Fatigue: Reduced ATP production leads to decreased energy levels. This is a ‘heavier’ feeling of fatigue that is difficult to improve, even after a good amount of rest or sleep.
> Muscle Weakness: Muscles may tire more quickly due to impaired energy supply. This can affect strength, power and endurance in your training sessions.
> Cognitive Impairment: Brain fog and memory issues can arise. This can impair mental focus, concentration and reduce your reaction times.
> Mood Disorders: Depression and anxiety have been linked to mitochondrial dysfunction.
> Metabolic Issues: Conditions like insulin resistance and obesity may be exacerbated with mitochondrial dysfunction. It decreases the cell’s sensitivity to glucose and increases hunger cues.
These symptoms can significantly impact quality of life and may be indicative of underlying mitochondrial health issues.
What Burdens Our Mitochondria
What we are exposed to day in and day out greatly affects our wellbeing without us even realising it. It is often a mixture of several issues that creates a perfect storm over time, and eventually, chronic fatigue. Several lifestyle and environmental factors can strain mitochondrial function:
- Chronic Stress: Elevated cortisol levels can impair mitochondrial efficiency. The body is stuck in ‘fight or flight’, and prioritises using energy to make stress hormones.
- Poor Diet: High intake of processed foods and sugars can lead to mitochondrial dysfunction. Nutrients like Vitamin B and Magnesium are crucial for ATP production, and a lack of them creates an imbalance.
- Sedentary Lifestyle: Lack of physical activity can reduce mitochondrial biogenesis. Being active improves nutrient delivery to our cells and flushes out toxins that become a burden.
- Environmental Toxins: Exposure to pollutants and chemicals can damage mitochondrial DNA. They interfere with cellular division and can mimic other nutrients.
- Ageing: Natural wear and tear over time can diminish mitochondrial function.
Addressing these factors is crucial for maintaining mitochondrial and overall health. If the body is struggling in survival mode, detoxification and repair decline in priority.
Strategies to Support Mitochondrial Health
Fortunately, science has caught up to what we have suspected for decades. You can support your mitochondrial health without emptying your bank account. Optimising mitochondrial function involves a consistent and multifaceted approach:
1. Nutrition
Nutrition is one of the most accessible and impactful ways to support mitochondrial health. Here’s a breakdown of specific foods that offer targeted support, along with the science behind their benefits:
1. Antioxidant-Rich Berries (e.g. Blueberries, Raspberries, Blackberries)
Key Compound: Polyphenols, especially anthocyanins and flavonoids
Why It Helps: These compounds act as powerful antioxidants, reducing oxidative stress, a major contributor to mitochondrial DNA damage. A study published in Oxidative Medicine and Cellular Longevity showed that polyphenols in berries can protect mitochondrial membranes and improve mitochondrial biogenesis by activating the PGC-1α pathway.
2. Oily Fish (e.g. Salmon, Mackerel, Sardines)
Key Compound: Omega-3 fatty acids, particularly EPA and DHA
Why It Helps: Omega-3s support mitochondrial membrane integrity and reduce inflammation, which can otherwise impair mitochondrial efficiency. Research in Biochimica et Biophysica Acta found that omega-3s improve mitochondrial function by modulating the composition of mitochondrial membranes and reducing reactive oxygen species (ROS).
3. Red Meat (preferably grass-fed)
Key Compounds: Coenzyme Q10 (CoQ10), carnitine, and heme iron
Why It Helps: CoQ10 is a direct participant in the electron transport chain, essential for ATP production. Carnitine helps transport fatty acids into mitochondria, while iron supports oxygen transport, critical for aerobic respiration. A review in Mitochondrion highlights the role of dietary CoQ10 in improving mitochondrial energy metabolism, particularly in aging populations and those with mitochondrial diseases.
4. Green Leafy Vegetables (e.g. Spinach, Kale, Swiss Chard)
Key Compounds: Magnesium, folate, and antioxidants like lutein and zeaxanthin
Magnesium is a cofactor in over 300 enzymatic reactions, including those involved in ATP synthesis. Folate is crucial for mitochondrial DNA repair and synthesis. Studies in Free Radical Biology & Medicine and The American Journal of Clinical Nutrition show that dietary magnesium improves mitochondrial efficiency and helps reduce oxidative stress.
5. Avocados
Key Compounds: Monounsaturated fats, glutathione, and B vitamins
Why It Helps: Healthy fats support mitochondrial membranes, while glutathione acts as a master antioxidant that neutralises free radicals. B vitamins (like B5 and B6) play direct roles in mitochondrial energy pathways. A study in Nutrients found that monounsaturated fats from avocado enhance mitochondrial respiration, and glutathione contributes to reducing oxidative mitochondrial injury.
6. Extra Virgin Olive Oil
Key Compound: Oleic acid and polyphenols (such as hydroxytyrosol)
Why It Helps: Olive oil’s polyphenols reduce oxidative damage and inflammation in mitochondria, while oleic acid contributes to membrane fluidity and function. Research in The Journal of Nutritional Biochemistry and Antioxidants supports the role of hydroxytyrosol in preserving mitochondrial function and reducing oxidative stress-induced apoptosis. Drizzle some on the veggies in meals for a quick and easy boost.
By integrating these foods into a balanced, whole-food-based diet, you’re not just feeding your body — you’re fuelling the very engines that keep it running efficiently. For individuals focused on longevity, energy, or cognitive clarity, these dietary choices are a powerful daily investment in cellular health.
2. Supplements
Certain nutrients have been shown to support mitochondrial health:
Coenzyme Q10 (CoQ10): An antioxidant that plays a key role in the electron transport chain, aiding ATP production. According to a review in Mitochondrion, CoQ10 supplementation can improve mitochondrial function and has potential therapeutic applications in various diseases. Try the active form (called Ubiquinol) at 150-300 mg daily.
Alpha-Lipoic Acid (ALA): A potent antioxidant that helps regenerate other antioxidants and supports mitochondrial function. Research in the Journal of Clinical Biochemistry and Nutrition indicates that ALA supplementation can improve mitochondrial function and reduce oxidative stress.
Pyrroloquinoline Quinone (PQQ): Stimulates the growth of new mitochondria and protects existing ones from oxidative damage. A study in Nature Communications found that PQQ supplementation can stimulate mitochondrial biogenesis and protect against mitochondrial dysfunction. Our beloved LIV Powder contains a good dose of PQQ.
Nicotinamide Riboside (NR) and Nicotinamide Mononucleotide (NMN): Precursors to NAD+, a molecule essential for mitochondrial energy metabolism. A study published in Cell Metabolism demonstrated that NR supplementation increases NAD+ levels, enhancing mitochondrial function and promoting healthy aging. Give NR and NMN some time in your routine, and feel the difference in energy, cognition and sleep.
Resveratrol: A polyphenol that activates sirtuins, proteins that promote mitochondrial biogenesis and function. Research in Cell Reports suggests that resveratrol activates sirtuins, proteins that promote mitochondrial biogenesis and function. LIV also contains this antioxidant in a concentrated form.
3. Lifestyle Practices
Our mitochondria thrive when we treat our bodies well and feel well-rested. Adopting healthy habits can enhance mitochondrial function:
Regular Exercise: Physical activity stimulates mitochondrial biogenesis and improves efficiency.
Adequate Sleep: Quality sleep allows for cellular repair and maintenance. The golden amount for adults is 7-9 hours per night.
Stress Management: Techniques like meditation and deep breathing can reduce cortisol levels and support mitochondrial health. Chronic stress is a major exacerbator of fatigue symptoms and is often overlooked in treatment plans. Take some time out for your mind and body, get out in nature and destress the system.
Intermittent Fasting: Periods of fasting can promote mitochondrial autophagy, removing damaged components. Start simple, with a 16:8 method (fasting for 8 hours) that fits easily into a busy life.
Mitochondria are fundamental to virtually every aspect of our health, from the energy that fuels our cells to regulating ageing, inflammation, and cognitive performance. When mitochondrial function declines—whether from stress, ageing, or poor lifestyle choices—it can manifest in fatigue, brain fog, and a host of chronic health concerns. Understanding and nurturing these cellular engines is not just about boosting energy levels; it’s about laying the foundation for long-term vitality, mental clarity, and graceful ageing.
The most effective way to support mitochondrial health is through a well-rounded strategy. Prioritise whole, nutrient-rich foods that support energy metabolism, engage in regular exercise to stimulate mitochondrial growth, and consider targeted supplementation with ingredients like NR, NMN, CoQ10, ALA, PQQ, and resveratrol. These compounds are backed by robust scientific research and offer a promising approach to restoring mitochondrial efficiency. Whether you're seeking to combat fatigue, enhance cognitive performance, or promote healthy aging, optimising your mitochondrial health is a powerful step toward feeling your best every day.
