As well-known powerhouses of the cell, functioning mitochondria are essential to everyday living. Varying numbers of mitochondria float freely in almost all living cells and act like a digestive system by taking in nutrients, breaking them down, and creating energy-rich molecules of ATP for cellular respiration. (1)

As organelles that fuel cells, the mitochondria generate about 90% of the body’s energy. Plus, mitochondria play a crucial role in: (2, 3)

  • Calcium homeostasis
  • Production of ATP 
  • Programmed cell death 
  • Regulation of innate immunity
  • Stem-cell regulation

To keep your immune system functioning the way it’s supposed to, it’s important to support mitochondrial function. (4)

Mitochondria and the Immune System

Only recently has the mitochondria’s significant role in the immune system and cellular defense come to light. Essentially, mitochondria can switch from being ATP-producing power plants to organelles that meet the metabolic demands of various immune cells. (5) 

When the body has an infection, the mitochondria help direct and activate the immune system. Take, for example, a situation in which you have a cold or the flu. As with most illnesses, they may feel fatigued during this time. Because their body is under threat of infection, the mitochondria shift from energy production to an immune-defensive role so they can help fight the pathogens. While mitochondria focus on their immune function, they make less ATP. Hence, the fatigue. (6)

Now, consider who is in a state of chronic infection or chronic illness. These people may be chronically fatigued for two main reasons: (7, 8)

  1. The mitochondria are not working well, so energy production and other vital processes are reduced.
  2. The mitochondria have shifted their primary focus toward immune support to defend against pathogens.

Immunodeficiencies arising from the disruption of mitochondrial elements are increasingly being recognized in the scientific community. Therefore, healthy, well-functioning mitochondria are essential for healing from chronic illness and fueling the body’s natural immune function. (9)

9 Ways to Support the Mitochondria 

1. Cold Exposure

Low outside temperatures have a profound impact on the mitochondrial number in animals. Cold exposure increases levels of the protein PGC-1alpha, which is responsible for starting mitochondrial synthesis. Therefore, if you expose yourself to quick bursts of cold temperatures, this could trigger new mitochondrial production. (10) 

To put this into practice, individuals could step outdoors on a cold day for 20 to 30 seconds. Or they could take a shower in cold water for a similar amount of time. Doing this tricks the body into survival mode. When combined with deep breathing techniques, this can kick mitochondria production into high gear and increase immune function to fight off infection. (11, 12)

2. Hydration 

Mitochondria use the hydrogen atoms from water to make energy. At the end of the ATP creation process, a very pure form of water is created as a natural byproduct. This pure water byproduct hydrates the body and helps optimize mitochondrial function. (13)

So chronic dehydration, or even insufficient water intake before the ATP creation process, can reduce mitochondrial output. To help you support your mitochondria and replenish the essential water their cells need, remind them to drink plenty of pure, clean water every day. 

Furthermore, consistent hydration allows the immune system to assist in the homeostasis of the body. (14, 15)

3. Intermittent and Extended Fasting

Extended and intermittent fasting can significantly improve mitochondrial health. When people engage in a dietary fast, damaged mitochondria are removed through a process called autophagy. This plays a crucial role in maintaining healthy mitochondria and helps the mitochondria remove damaged and unwanted debris. (16) 

Research associates caloric restriction and fasting with better health, improved mitochondrial function, and increased longevity. Fasting can decrease the byproducts of oxidative stress and increase oxygen efficiency while maintaining vital ATP production. (17)

Some people may find extended fasting uncomfortable, and it might even be harmful in cases of hypoglycemia. In such circumstances, intermittent fasting may be a better option. Intermittent fasting is an altered eating pattern that employs a period of eating (such as an eight-hour window), followed by a fasting period (such as a 16-hour window), typically within the same 24-hour time frame. This in turn helps the immune system decrease inflammation and increase metabolism.  (18, 19)

4. Ketogenic Diet

The popular ketogenic (keto) diet can also provide powerful health benefits. The core of this diet is eating high levels of fat and low levels of carbs. Eating this way shifts the body’s preferred fuel from glucose (sugar) to ketones. Fasting and intermittent fasting can switch the body to using ketones as a fuel source. (20, 21)

Sugar, usually from carbohydrates, provides a familiar and comfortable energy source for mitochondrial energy production. As you adapt to a keto diet, the initial phases of the transition act as potent stressors and stimulators to the mitochondria. (22, 23) 

In the keto-adaptation process, old and poorly functioning mitochondria die off, stimulating the growth of new and healthier mitochondria. This process results in more energy production. (24) 

A ketogenic diet can also slow aging and the progression of mitochondrial disease. It may provide you with more energy and a reduced risk of chronic disease by assisting the immune system. (25, 26, 27) 

5. Nutrient-Rich Foods

Nutrient-rich foods can significantly improve mitochondrial function. Avoid inflammatory foods in their diet, such as artificial ingredients, casein (milk protein), poor-quality fats, refined carbs, and sugar. (28)

Instead, have them focus on healthy fats, including avocados, coconut oil, ghee, grass-fed butter, MCT oils, and organic pasture-raised eggs. Encourage them to eat plenty of herbs, fruits in multiple colors, nutrient-rich greens, and vegetables, which are laden with antioxidants, minerals, and vitamins. (29, 30)

If you eat meat, we recommend that you choose clean proteins, such as grass-fed beef, pasture-raised poultry, wild-caught salmon, and wild game. Consuming organ meats and other animal proteins — such as bones, brain, heart, intestines, kidneys, liver, tendons, and tongue — can help nourish the mitochondria. (31, 32)

Notably, heart meat has abundant CoQ10 enzymes, which particularly benefit the mitochondria by reducing oxidative stress and improving energy production. Consider adding CoQ10 to your supplement regimen to support their mitochondria and protect their immune systems. (33)

6. Regular Physical Activity

Multiple research studies praise physical activity and confirm the harmful effects of a sedentary lifestyle. So it comes as no surprise that regular exercise can boost mitochondrial health. (34, 35)

Aerobic exercise, in particular, may help heal misshapen mitochondria, aid in their repair, and promote mitochondrial balance. For example, physical activities like running, walking, and weight training all support the mitochondria. High-intensity interval training (HIIT) is even better for mitochondrial health. (36, 37) 

An exercise-induced sequence of events within muscle cells broadens the mitochondrial network and provides oxygen throughout the body. Regular exercise increases the number of mitochondria in muscle cells, so the muscles have sufficient energy during exercise. (38)

Studies also demonstrate that exercise can slow the aging process and improve mitochondrial function, even later in life. This, in turn, improves the defense activity of the immune system and metabolic health, especially as we age. (39, 40) 

7. Sleep 

Sound sleep is invaluable. It’s exceptionally restorative to the brain and mitochondrial health. The brain has a self-cleaning mechanism called the glymphatic system, which rounds up and clears brain toxins during sleep. (41)

Without high-quality sleep, those toxins build up, preventing mitochondria from functioning well. Get at least seven to eight hours of sleep per night regularly. Proper sleep helps the mitochondria, which in turn helps the immune system function properly. (42, 43) 

8. Toxin Removal

Removal of toxins is essential for mitochondria to function at their peak. Toxins can form internally as byproducts of ATP creation and metabolic activity. They can come from external sources, such as environmental pollutants, medications, and much more. Ultimately, toxicity leads to poor mitochondrial function. (44) 

Human evolution struggles to keep up with the internal detoxification of many environmental chemicals. The body’s natural drainage and detoxification methods need to be on target so that it can handle all the exposure to additional chemical challenges. (45, 46) 

9. Mitochondrial Supplementation

Supplements that contain botanicals, minerals, specifically chosen extracts of fulvic acid, and vitamins not only support mitochondrial energy creation but enhance your immune response as well. 

Mitochondria need support from these substances at several points in their complex energy-making process. 

Electrolytes 

One way to improve mitochondrial function and immune system regulation is with electrolytes because they charge the membranes of the cells and mitochondria so more nutrients can enter to make ATP. They also help to ship toxins and wastes out of the cells. (48)

Electrolytes come in two forms: (49) 

  1. Carbon-based from decomposed plant material
  2. Salt-based found in sports drinks

Carbon-based electrolytes, unlike the salt-based ones, are polyelectrolytes, meaning they contain many electrolytes. (50)

Polyelectrolytes

People may get a small dose of polyelectrolytes by eating vegetables and other plant-based foods. However, food is often grown in nutrient-depleted soil. As a result, you cannot count on this as a significant source. (51)

To give mitochondria a polyelectrolyte supercharge, they can take supplemental fulvic acid extracts. Polyelectrolytes from fulvic acid extracts can energize the mitochondrial membranes so nutrients for ATP production can enter and toxins can exit. (52)

But fulvic extracts do more than that. They also help maximize energy creation and mitochondrial function by providing essential organic minerals, including magnesium, manganese, and zinc. The actions of charging, nourishing, and clearing out wastes and toxins help mitochondria run at peak performance. (53, 54)

Supplements and nutrients 

Supporting mitochondria with some of these specific nutrients may improve mitochondrial function and supercharge energy levels: (55, 56, 57, 58, 59, 60, 61) 

  • Alpha-lipoic acid improves mitochondrial function and protects mitochondria from oxidative damage.
  • B vitamins play a critical role in maintaining mitochondrial function. A deficiency of any B vitamin compromises mitochondria.
  • CoQ10 is the human cell’s primary antioxidant for protecting and supporting mitochondria. 
  • Creatine is a nutritional supplement that prevents structural and functional damage to mitochondria.
  • Curcumin, a polyphenol obtained from turmeric, may have considerable mitochondria-protective properties.
  • D-ribose is a naturally occurring monosaccharide. When taken as a supplement, it may improve cellular processes in cases of mitochondrial dysfunction.
  • Magnesium supports the mitochondria’s role in apoptosis, calcium homeostasis, orchestrating metabolism, managing oxidative stress, and steroid hormone production. Magnesium is also vital in energy production.
  • Resveratrol is a potent antioxidant compound found in berries, grapes, and red wines. Research has found that resveratrol modulates mitochondrial function. An herb called Japanese knotweed is a significant source of resveratrol, more so than grape skins and red wine. It contains potent antioxidants and can help balance the immune system.