The secret to sustained, optimal energy lies in the mitochondria. As you know, mitochondria are tiny structures involved in a wide variety of cell functions: (1, 2, 3, 4)
- Forming heme is needed to ferry oxygen around the body as hemoglobin
- Producing steroid hormones
- Signaling the cell’s time to die and make room for new ones
- Storing calcium ions needed for muscle movement
Since mitochondria are the powerhouses of the cell, the multi-step process of cellular respiration remains complex, involving several enzymes with associated helper substances for mitochondria use energy from the food and oxygen for ATP. (4)
Starting within the cytoplasm, where it yields just a little bit of ATP, the vast majority of ATP creation happens in each and every mitochondrion of a cell. (5)
With the exception of red blood cells, all cells in humans have maybe thousands of mitochondria that work constantly in the body to put out energy for the body’s growth or even elimination of waste. (6) But sometimes, this metabolism can falter, which can make people feel tired with a lack of energy all the time. (6). Basically, if you want to be able to speed up your metabolism and get more energy, it starts by supporting your mitochondria.
The Body’s Chemical Currency: ATP
Once ATP forms, the body uses it to fuel biological activities, including making new cells, repairing tissues, and simply moving around. (7). When conditions are in equilibrium in the body, mitochondria will make more ATP. This means more high-energy days for you, such as a super-focused brain or peak performance as an athlete. However, mitochondria are also sensors that trigger programmed cell death. If cells die off without being replaced, there will be fewer mitochondria and less ATP happening in the body. This can lead to dysfunction, lower energy, and possibly disease. (8). This decrease in cellular function can happen to people as they grow older. Fortunately, there are steps you can take to maximize mitochondrial creation and boost ATP generation, especially as they age. (9). Here are seven ways to help you optimally manage your mitochondria. Each one depends on healthy nutrition and lifestyle choices. These in turn positively influence the genes regulating mitochondrial formation and function. (10)
1. Assist Detox Systems
Start your journey to optimal energy right where they are at: with your own body’s protective resources and mechanisms. There are a couple of ways the body renders toxins less potent and filters them out for elimination: (11, 12, 13, 14 )
- Digestive system
- Immune system
- Liver and kidneys
For tens of thousands of years, the liver and kidneys, along with the immune system, performed their detoxification work without much extra effort. Unfortunately, most of the environmental contaminants (listed below in the #6 “Remove Toxins” section) are relatively new inventions, beginning with the industrial age and the use of the coal-burning engine. Only since the 1950s have petrochemicals become the basis for pesticides and everything from prescription drugs to plastics. (15, 16, 17). Human evolution can’t keep up with the internal detoxification of so many synthetic chemicals. The natural detoxification methods would benefit from additional assistance so that they can handle all the exposure to continued chemical challenges. (17). Removal of toxins is essential for optimal energy. Otherwise, mitochondria won’t function at their peak. (18). First, you can help them with these toxins by supplying their detox organs and immune system with micronutrients that they need to function best. (See #7 “Support Energy Production” for a list of the major vitamins and minerals needed for energy production.) (18). Second, make sure your mitochondria get plenty of the oxygen essential for energy generation because food and O2 drive cellular respiration. (19, 20)
2. Eat Anti-inflammatory Foods
A reminder that eating healthy doesn’t mean they have to starve themselves or consume tasteless meals. In fact, a wide variety of nutritious foods like those listed below are nourishing and can be delicious. Here’s a lineup of the best food choices to minimize chronic inflammation to maximize robust health. (21, 22) The vegetables supply antioxidants essential to reducing the oxidative stress caused by the free radical byproducts of ATP formation. The fats provide a high-energy fuel source for mitochondria to function optimally. The fish and meats contribute healthy doses of brain-fortifying omega-3 fatty acids. (23, 24) Furthermore, these foods all promote healthy microbiota. A healthy gut microbiome helps keep mitochondria optimally fit for ATP production. (25) If you want to do more nutritionally, they can try to restrict calorie intake through intermittent fasting periodically. This can help prevent mitochondria from aging induced by consuming dietary fats. (26)
3. Get Good Sleep
The power of sound sleep is exceptionally restorative to brain health as well as to mitochondria. (27)
The glymphatic system in the brain drains during sleep, which makes sleeping essential for the elimination of waste products. When people sleep throughout the night, cellular waste byproducts, which may have accumulated in the interstitial space and in the brain cells, are thoroughly removed. (28)
When people don’t get enough high-quality sleep, toxins build up, preventing mitochondria from functioning optimally. During sleep, there are enzymes that repair brain cell damage caused by free radicals (a type of reactive oxygen species, or ROS). All ROS are very harmful to healthy cells. (28)
4. Hydrate Often
The liquid cytoplasm where cellular respiration starts is a nutrient-rich H2O sac. Then when the cellular respiratory action moves to the mitochondria, all the complex chemical reactions ongoing in the energy pathway occur in water. (29)
So, remember to replenish the water their cells absolutely cannot do without by drinking plenty of water every day. (30)
Another reason to drink lots of fluids is to keep the drainage pathways clear and open so the body can eliminate harmful toxins. The flushing action of water hydration cannot be emphasized enough since water is essential to homeostasis and life. (30)
5. Incorporate Intense Movement
Brisk walking, running, and weight training are all good. Even better is high-intensity interval training (HIIT). Doing quick bursts of activity for a few seconds followed by several minutes of moderate activity or rest is the basis of this type of training. (31)
This type of physical activity works with exercise machines, running, or swimming. This will only help the mitochondria regenerate energy for top functionality and keep the body active. (31)
If you are up for it, they can try HIIT when it’s frigid outside. A 2017 study on mice shows that the effects of exercise and cold exposure regulated mitochondrial biogenesis. (32)
6. Remove Toxins
All toxins are not created equal. There are those created internally and externally.
Those created internally — free radicals — are an undesirable consequence of living. For example, many free radicals are highly reactive byproducts of ATP production. (33, 34)
Free radical damage involves inflammation, which in turn leads to many severe health conditions. For instance, when free radicals target DNA, cancer often results. If these free radicals attack fat molecules (lipids), then atherosclerosis, leading to cardiovascular diseases, maybe a consequence. (33)
When the lipid parts of mitochondria are damaged, those powerhouses will make less energy or even die. (35)
Fortunately, free radicals can be detoxified in the liver. Unfortunately, that process itself can create more free radicals – some of them more damaging than the ones that set the whole process off in the first place. (21)
Staying healthy is a balancing act, as the body aims to keep the ROS maintained by antioxidants. People need a lot more antioxidants when the liver detoxifies effectively and produces even more free radicals. (36)
The external type of toxin comes from the outside world. People are exposed to environmental toxins such as: (37)
- Heavy metals (ex. arsenic, lead, and mercury)
- Microplastics in some foods and condiments
- Molds and yeasts (ex. Candida albicans)
- Pesticides (ex. chlorpyrifos and glyphosate)
- Prescription and over-the-counter drug residues
- Volatile organic compounds (VOCs) like benzene and formaldehyde
People get daily doses of all these external toxins through air, food, water, and the items most people use such as household cleaners or personal care products. Building materials, furniture, and sometimes even clothes contribute to a personal onslaught of potentially very hazardous chemicals. (38)
Just like internal toxins, environmental toxins are processed mainly by the liver and kidneys.
When the toxic load is too high, however, the unwanted chemicals get stored in these organs or in fatty tissue (like the breast). Some heavy metals make it to the brain or bone where they may stay for years, decades, or even for the rest of someone’s life. (39, 40)
Toxins take their toll on everybody’s health. Symptoms you may experience from regular exposure to toxic chemicals include: (41)
- Chronic tiredness
- Constipation
- Depression
- Headaches
- Joint pain
- Upset stomach
7. Support Energy Production
At several points in the complex energy-making process, mitochondria need important substances — such as cofactors and coenzymes called micronutrients — to keep it working effectively. (45)
In cellular respiration, minerals serve as cofactors and vitamins are essential in forming the coenzymes. These substances are highly specific to each of the complex reactions making up cellular respiration. Without them, ATP production slows considerably or may even stop its processes. (46, 47)
This is where mitochondrial dysfunction sets in, which can manifest in low energy and other unpleasant symptoms like brain fog, depression, or muscle pain. (48)
The following vitamins and minerals are present in a healthy diet, but you may wish to have your supplement these to keep their mitochondria working at high capacity.
Most are needed in very small amounts.
- Minerals
- B vitamins
- Vitamin C (45)
Many of the foods listed above in section two are high in these micronutrients, and some are their number one sources. For example, the absolute best sources of B vitamins are salmon and organ meats. Leafy greens are also high in some members of the B family. Citrus is high in vitamin C, as are broccoli and kale. (21)
Mitochondrial Energy Impacts Overall Health
All seven of these are important when it comes to your mitochondrial function. Each of these methods of aiding mitochondria is essential to excellent health.
It’s not as complicated nor as long and involved as many of you might think. These seven strategies are merely different approaches to achieving the same goal: robust health and vitality through energetic mitochondria.
