Nov 134 min read

11 ways to improve your mitochondrial health

Mitochondria, the powerhouses of the cell, are small organelles with big responsibilities in every single cell in our body. There job is to convert the nutrients from the foods you eat into ATP which is energy. They are not only responsible for energy production but in regulating metabolism, controlling cell signaling pathways, and cellular lifespan. This is why it is very important to support mitochondria for overall health, weight loss and longevity.

So here are the top 10 ways to support your mitochondria.

1. Healthy fats

The outer membrane of the mitochondria is made up of phosphatidylethanolamine (PE) and cardiolipin which are phospholipids and therefore FAT based. So we need fats but not just any fats, we need healthy fats so why is this? Phospholipids are compromised of two compounds: phosphatidylethanolamine (PE) and cardiolipin which require essential fatty acids from foods like raw nuts and seeds, avocados, and fatty fish. We need to be careful that fats aren’t oxidized because that makes them toxic in our body and NOT helpful. These are things like industrial seed oils. Avoid seed oils such as canola, safflower, and sunflower. Reduce or eliminate foods containing gluten and foods sweetened with sugar.

2. Protein

Glutathione is our master antioxidant in the body and it protects our mitochondria. Include foods such as wild caught salmon, nuts, seeds, beans and legumes.

3. Antioxidant-rich foods

Oxidative stress harms mitochondria, so eat the rainbow with lots of colourful, antioxidant-rich foods like berries, spinach, kale, broccoli, sweet potato, pomegranate, and green tea.

4. Exercise

Exercise triggers mitochondria to produce more energy. Research on mitochondria in skeletal muscle shows that exercise can produce an increase in mitochondria by around 40%. The key with exercise is to recognise when it’s supportive versus when it is just another stressor on the body. Doing difficult workouts every day without rest in between is just as damaging to your mitochondria as any other toxin. But done properly and with plenty of rest, getting active and strengthening your body can help improve mitochondria function and efficiency over time. The best exercises include swimming, walking, strength training, dancing, and yoga.

5. CoQ10

CoQ10 is a lipophilic molecule that sits in the membrane and acts as an electron carrier in the complexes that are part of oxidative phosphorylation. It also acts as an antioxidant and has a few other functions. CoQ10 is one of the more studied supplements for mitochondrial support. In one cell study, human cells treated with CoQ10 demonstrated a reduced rate of cell death and increased rate of metabolic activity. CoQ10 you can get as a supplement, however making sure you look for the right forms of CoQ10 being ubiquinol or in foods such as broccoli, cauliflower, fish, lentils, sesame seeds, soybeans, spinach, and strawberries.

6. Alpha-lipoic Acid

In one study on male rates dosed 60 mg/kg of ALA after being exposed to reduced TNF-α and IL-6 levels (markers of inflammation), reduced levels of lipid and protein peroxidation, and increases in both glutathione levels were observed.

In a study looking at 79 chronic migraine sufferers administered 600mg per day of ALA for 3 months, beneficial effects on mitochondrial and endothelial function were demonstrated. While the causes of migraines may vary, one aspect of pathophysiological factors may be mitochondrial dysfunction. Another study also found ALA was too low in almost 90% of patients who experienced regular migraines.

ALA can be found in supplement form, again making sure you are using the right brands and correct dosages. Otherwise it is also found in the following foods: beets, broccoli, Brussel sprouts, carrots, and tomatoes.

7. L-carnitine

This nutrient is crucial for the breakdown of fatty acids into energy and aids the transport into the Kerbs cycle, for energy production. It also assists in beta-oxidation. Beta-oxidation is a key component of energy production, as fatty acids are an important energy source for anyone, not just those who consume a lot of fat. One study on mouse found that supplementing with L-carnitine led to upregulation of beta-oxidation and prevented the progression of non-alcoholic fatty liver disease.

8. Vitamin D / Sun Exposure

Vitamin D is essential for mitochondrial oxidative phosphorylation which is important for muscle regeneration. The vitamin D receptor binds to and regulates mitochondrial DNA transcription. This is essential for mitochondrial integrity and overall cell health. Also, vitamin D helps reduce oxidative stress, which can damage tissue. Try getting out into the sun and expose your skin without sun screen for 10-20 minutes a day!

9. Cold exposure

Upon cold exposure, mitochondria undergo dynamic remodelling and increases mitochondrial biogenesis. This is the organelle's self‐renewal and the maintenance of mtDNA mechanisms. Try ending your showers with a 30 second shot of cold water.

10. Detoxification

Toxins can damage your mitochondria, so it’s essential to minimise exposure to toxins whenever possible. You can do this by starting to choose organic foods, switching to non-toxic cleaning and personal care products.

Another effective step is to declutter your home of harmful products—swap out toxic cleaning supplies, assess your makeup and skincare choices, and consider investing in a high-quality air purifier for your living spaces and bedrooms. While it's impossible to avoid all toxins, these actions can significantly reduce your toxic burden.

Equally important is to support your liver and gut health to help detoxify your body from the inside out.

11. Sleep

Getting 7-8 hours for men and 8-9 hours of women of sleep per night is critical to help our brains detoxify and take out the metabolic trash. Overnight one of the functions of sleep is to prevent the oxidative stress build up. This is super important for our mitochondrial health, so making sure you use low and soft lighting at night, avoiding checking email or watching stressful TV, and implementing a consistent bed time to train your body to consistently fall asleep and get better quality sleep.

If you want to find out more information about your mitochondrial health, how to support it and how it is affecting your body – book in below for a FREE 15 min consult.

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