How to strengthen your mitochondria: Tips for more energy

Mitochondria: The powerhouses of our cells

Mitochondria are small organelles within our cells responsible for energy production. They convert nutrients from our food into adenosine triphosphate (ATP), the energy currency of our cells. This energy is crucial for all cellular processes, from muscle contraction to cell division.

In addition to energy production, mitochondria are involved in regulating cell metabolism and apoptosis, the programmed cell death. Therefore, their health is vital for overall well-being and the prevention of many diseases.

Mitochondriopathies are common

Mitochondriopathies refer to diseases caused by dysfunctional mitochondria. These disorders can be genetic, but more commonly they result from environmental factors and an unhealthy lifestyle. Typical contributors include oxidative stress, nutrient deficiencies, and environmental toxins. The consequences range from fatigue and muscle weakness to severe illnesses.

Strengthening the mitochondria

There are numerous ways to support mitochondrial function and health. Here, we outline the most important strategies.

Healthy nutrition

A nutrient-rich diet that provides essential micronutrients and antioxidants while having anti-inflammatory effects is fundamental for healthy mitochondria. Such a diet is based on natural foods prepared gently and avoids highly processed products, added sugars, additives like artificial sweeteners or flavorings, white flour products, seed oils like sunflower oil, fried foods, etc.

This dietary approach lays a solid foundation for supplying the body with vital nutrients while avoiding substances that cause inflammation and oxidative stress, disrupt blood sugar regulation, damage gut flora, and burden the liver due to detoxification processes. These harmful effects not only disrupt mitochondrial function but also damage the entire body, making healthy eating an essential foundation.

In addition to food selection, the amount of calories consumed plays a significant role. Studies with healthy human subjects show that moderate calorie restriction (10 – 15 %) can improve mitochondrial function and other metabolic parameters while promoting the formation of new mitochondria. Moreover, it stimulates autophagy, a process that removes and recycles old or damaged cellular components. Autophagy is like a cellular "cleanup process," crucial for health and longevity (1).

However, calorie restriction should not be excessive, as nutrient deficiencies can weaken the immune system, impair fertility, and lead to muscle loss. A sensible strategy might include avoiding caloric surplus, eating at maintenance levels on some days, and reducing caloric intake by 10 – 30 % on other days, but not every day. Especially on days of calorie restriction, it is important to ensure adequate micronutrient intake and hydration.

Physical activity

Regular physical activity, especially a mix of endurance and strength training, benefits mitochondrial health. Endurance training increases the number and efficiency of mitochondria, while strength training enhances muscle mass and supports energy metabolism (2).

Restful sleep

Restful sleep is crucial for the regeneration and maintenance of healthy mitochondria. Important repair processes occur during sleep, and the release of growth hormone promotes cell renewal.

Stress management

Chronic stress can damage mitochondria and lead to oxidative stress. Moreover, stress impairs the absorption of micronutrients necessary for all cellular functions and the elimination of toxins and oxidative stress. This can significantly impact mitochondria.

Techniques such as meditation, yoga, breathing exercises, physical activity, and positive social relationships can help reduce stress levels. Incorporate small breaks with appropriate exercises into your daily routine and consciously plan downtime and enjoyable activities.

Cold exposure

Short-term cold exposure, such as cold showers or ice baths, can stimulate mitochondrial function and the formation of new mitochondria (3). It also activates brown fat tissue, rich in mitochondria, which plays a crucial role in heat generation and energy expenditure.

Micronutrients for mitochondria

Certain micronutrients can support mitochondrial function. The most important ones are outlined below.

Coenzyme Q10

Coenzyme Q10 is a crucial molecule in the mitochondrial respiratory chain and contributes to ATP production. It also acts as an antioxidant, protecting cells from damage caused by free radicals.

Our Coenzyme Q10 supplement combines coenzyme Q10 with alpha-lipoic acid and valuable plant antioxidants like OPC, curcumin, and resveratrol. This supplement supports mitochondrial energy metabolism while also protecting mitochondria from oxidative stress.

L-Carnitine

L-Carnitine is essential for transporting fatty acids into the mitochondria, where they are used for energy production. Adequate intake can enhance fat burning and energy production. The body can synthesize L-carnitine from the amino acids methionine and lysine but also needs dietary sources to ensure full supply.

The Carnitine Complex from Allvital includes L-carnitine along with other micronutrients that support the body's natural production of L-carnitine and overall energy metabolism.

Alpha-lipoic acid

Alpha-lipoic acid, a sulfur-containing fatty acid, is a vital cofactor for enzymes within the mitochondria, playing an important role in energy production. Alpha-lipoic acid is also found in our Coenzyme Q10 supplement.

Vitamin B complex

Various B vitamins, such as vitamin B1, B2, and B6, play critical roles in energy metabolism. They function as coenzymes in numerous biochemical processes that ultimately contribute to ATP production. A comprehensive supply of all essential B vitamins is provided by our Vitamin B Complex.

Magnesium

The mineral magnesium is key to energy production and acts as a cofactor for many enzymatic reactions in the mitochondria. A deficiency can lead to fatigue and reduced performance. Our Magnesium Plus supplement combines highly bioavailable magnesium with vitamin B6 to further enhance magnesium absorption.

Antioxidants

During the energy production process, mitochondria continuously produce free radicals. These need to be neutralized to prevent cellular damage. This is achieved through antioxidant micronutrients, which can either act independently or as cofactors for antioxidant enzymes like superoxide dismutase, catalase, or glutathione peroxidase.  

Important antioxidants include vitamins C and E, the trace element selenium, and secondary plant compounds like curcumin and resveratrol. Vitamin C in various natural forms is found in our Vitamin C Complex. All eight natural forms of vitamin E are contained in our Vitamin E Complex, and high-dose sodium selenite is found in our Selenium supplement. Curcumin Plus combines numerous plant antioxidants.

Omega-3 fatty acids

Omega-3 fatty acids, particularly EPA and DHA, are crucial components of cell membranes and essential for the proper functioning of transport and metabolic processes linked to membranes, which is also vital for mitochondrial function. Our DHA plus EPA supplement provides a solid foundation of these essential fatty acids.

Arginine and citrulline

These amino acids are precursors to nitric oxide, a molecule that dilates blood vessels and improves circulation. Better circulation ensures optimal nutrient and oxygen supply to cells, including mitochondria.  

Arginine and citrulline are produced in the body and are also absorbed through the diet. Citrulline is present in plant foods like watermelons, cucumbers, and pumpkins, while arginine is found mainly in protein-rich animal and plant foods, including beef, chicken, and soybeans.  

Conclusion - Healthy Mitochondria Are Vital

Healthy mitochondria are crucial for energy production and overall health. By following a healthy diet, engaging in regular physical activity, ensuring adequate sleep, managing stress, and supplementing with specific micronutrients, we can actively support the health of our cellular powerhouses.

Sources

1. Spadaro O, Youm Y, Shchukina I, et al. Caloric restriction in humans reveals immunometabolic regulators of health span. Science. 2022;375(6581):671-677. doi:10.1126/science.abg7292
2. Huertas JR, Casuso RA, Agustín PH, Cogliati S. Stay Fit, Stay Young: Mitochondria in Movement: The Role of Exercise in the New Mitochondrial Paradigm [published correction appears in Oxid Med Cell Longev. 2021 Jan 18;2021:9274841. doi: 10.1155/2021/9274841]. Oxid Med Cell Longev. 2019;2019:7058350. Published 2019 Jun 19. doi:10.1155/2019/7058350
3. Wu Z, Puigserver P, Andersson U, et al. Mechanisms controlling mitochondrial biogenesis and respiration through the thermogenic coactivator PGC-1. Cell. 1999;98(1):115-124. doi:10.1016/S0092-8674(00)80611-X