Mitochondria: The Key to Energy

Written by: Ryah Nabielski, MS, RDN


Your body needs energy every second of every day and night, and mitochondria are critical. By optimizing mitochondrial health, you optimize your energy, performance, and aging. Mitochondria even help you adapt to high elevations, which is essential for Twenty2 Nutrition in Colorado. 

But what are mitochondria, and how do you support them? That’s exactly what we’re about to cover. 

Keep reading as we dive into mitochondrial health, what can go wrong, and how to boost them. We’ll cover:

  • What are mitochondria?
  • Interesting and fun facts about mitochondria
  • Mitochondrial dysfunction – what can go wrong with mitochondria
  • How to support mitochondrial health for more energy 

What are Mitochondria?
Mitochondria are tiny organelles inside every cell in the body; they are essential for life. They are known as the “powerhouse of the cell.” With two membranes, mitochondria are where you transform food into energy as ATP (adenosine triphosphate). 
Think back to high school biology. You probably learned about the Krebs cycle (also called the citric acid or TCA cycle) and the electron transport chain. These complex chemical reactions turn oxygen and carbon-based molecules (like carbohydrates and fats) into carbon dioxide, water, heat, and energy. 
Cells require a constant supply of energy and, therefore, healthy mitochondria to support cellular survival and homeostasis (balance). Organs with higher energy requirements, including the brain, heart, and muscle, have increased mitochondria levels to accommodate. Mitochondria can take up as much as 25% of each cell. 


Mitochondria Fun Facts
Mitochondria are a unique and interesting part of human biology. They evolved from bacteria. Under a microscope, they look like bacteria inside cells. What were once separate organisms became an integral part of all our cells. 
Because of this unique evolution, mitochondria contain their own genome. Mitochondrial DNA is distinct from the DNA found in the cell’s nucleus. Cellular DNA comes from both the mother and father, but mitochondrial DNA only comes from the mother. 
Mitochondria play an essential part in reproduction, fueling both sperm and the egg. Cells throughout the body can average 300-400 mitochondria each, but sperm must be small and fast, so they only contain a few dozen mitochondria. A mature female egg is the cell with the most mitochondria: each one has around 100,000. In both cases, mitochondria are super important. In sperm, there aren’t any to spare; in the egg, mitochondrial health is passed on to the offspring. 
One more interesting fact: a healthy person produces their body weight in ATP daily, and with exercise, it’s even more. That’s a lot of ATP! 


Mitochondrial Dysfunction
Anything that impacts mitochondria can impact human health. Mitochondrial dysfunction is common and linked to accelerated aging and chronic disease. 
Some mitochondrial damage is a normal part of energy production, which produces free radicals. Free radicals are unstable and can damage mitochondrial membranes, mitochondrial DNA, and cells themselves. Luckily, the body has a protective mechanism: antioxidants. Mitochondria contain high amounts of antioxidants, like coenzyme Q10, to offset this natural damage. 
However, mitochondria are exposed to more than just natural free radicals. Environmental factors, including pollution, toxin exposure, stress, medications, alcohol, and others, increase free radicals. More free radicals relative to antioxidants contribute to mitochondrial dysfunction, as do aging, genetics, brain injuries, and other factors. 
Symptoms of mitochondrial dysfunction may include fatigue, brain fog, and poor exercise performance. Over time, it can contribute to conditions including:


How to Support Your Mitochondria
The more you protect your mitochondria, the longer and healthier you can live. Good health habits, like sleep and exercise, are good for you partly because they support mitochondrial health. Let’s look at some ways to love your mitochondria.

  • Eat whole food. Most of the time, choose whole food over processed food to supply the calories (carbs, fats, and some protein) and the micronutrients (B vitamins, magnesium, etc.) the mitochondria use for ATP production. Quality fats and antioxidant-rich plant foods, including vegetables and fruits, are essential for supporting the structure of mitochondrial membranes and protecting them from damage. 
  • Balance blood sugar. You want blood sugar levels like rolling hills instead of peaks and valleys throughout the day. Steady blood sugar helps provide a consistent fuel supply for the mitochondria. Blood sugar spikes can overwhelm the mitochondria and cause more damage. Also, spikes are usually followed by blood sugar dips, which are not good for energy levels. Discover how to balance blood sugar in this article. 
  • Increase circulation. Mitochondria require oxygen, which requires good blood flow. Get up and get moving throughout the day to keep the body oxygenated. You’ll probably find that more movement improves energy and brain function. 
  • Build muscle. As you increase lean body mass, you increase mitochondria levels and ATP production. For this reason, building muscle can give you more energy and improve metabolic health. Learn more about how to build muscle in this article. 
  • Prioritize sleep. During sleep, the body removes mitochondrial waste products from cells and repairs mitochondrial damage. Poor sleep or not enough sleep can impact mitochondrial health and energy levels. If sleep is challenging, check out these tips and tools. 
  • Breathe. The mitochondria use oxygen and release carbon dioxide. Breathing brings in oxygen and releases carbon dioxide from the body. If you’ve read this far in the article, take a few slow, deep breaths to nourish your mitochondria. 
  • Optimize micronutrients and antioxidants with a multivitamin. Micronutrients, including B vitamins and minerals, are involved in energy production, and a deficiency in any single nutrient can impair ATP production. Antioxidants, as discussed, protect the mitochondria so they can do their job. 

Given the state of the food supply and increasing nutritional requirements in the modern environment, it can be challenging to get enough through food alone. A quality multivitamin can help fill gaps and support optimal nutrient levels. 

For mitochondrial support, look for an option with two to three times the daily requirements for B vitamins in their optimal forms. This is exactly what you’ll find in Twenty2 Nutrition Men’s Multivitamin and Twenty2 Nutrition Prenatal Women’s Multivitamin. 

  • Increase omega-3 fats with a high-quality fish oil. Polyunsaturated fats, including the long-chain omega-3 fats (EPA and DHA), are incorporated into mitochondrial membranes and have anti-inflammatory properties. These oils protect mitochondrial structure and support healthy function, yet most people don’t get enough in their diet. 

In addition to including cold-water fish (like wild salmon, cod, mackerel, and sardines) in the diet a few times each week, daily omega-3 supplementation is supportive. Twenty2 Nutrition Omega 3 Fish Oil provides over 2 grams of omega-3s in each serving in the highly absorbable triglyceride form. 

It’s not very often that we think about mitochondria; without them we wouldn’t be here. Mitochondria take food and turn it into energy to run everything the body does. If you want more energy, better performance, and longevity, you must consider mitochondrial health. A nutritious diet, healthy lifestyle habits, and quality supplements are an excellent start. 



This article is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider before changing your diet or beginning a new supplement, especially if you are pregnant or breastfeeding, take medication, or have a medical condition. 


Ryah Nabielski, MS, RDN is a Registered Dietitian, functional nutritionist, writer, and recipe creator. Ryah helps clients use a natural, food-as-medicine approach to improve fertility, pregnancy, hormone balance, autoimmunity, and discover a healthy relationship with food and body. Learn more about Ryah and her private practice at econutrition.co.


References

  1. https://www.sciencedirect.com/science/article/pii/S1567724916300988
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5761714/ 
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4684129/ 
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6678092/ 
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8583510/
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4566449/
Morgan Snyders
Posted on October 02, 2024
Morgan Snyders
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