Dr. Martin Picard, Principle Investigator of the Mitochondrial PsychoBiology Group, states, “Genes are inert. Mitochondria are dynamic and give us the ability to sense and perceive, integrate information, adapt, and thrive.” This insight highlights the crucial role of mitochondria in our overall health and vitality.
The role of mitochondria in energy
For many of our patients, increasing energy and vitality is a primary health goal. There are numerous factors that can deplete energy, often revealed during a comprehensive health history. Yet at the core of boosting energy lies the optimization of your cells' mitochondria.
Mitochondria function as mini-batteries within our cells. Just like the batteries in your favorite tech gadgets, optimal mitochondrial function results in optimal energy levels. Nearly all cells contain mitochondria, with high-energy-demand cells like those in the heart and muscles containing numerous mitochondria. Within these organelles, cellular respiration occurs to produce ATP (adenosine triphosphate), the molecule that powers many bodily functions. The primary aerobic pathways for ATP production are the citric acid cycle (Krebs cycle) and oxidative phosphorylation (electron transport chain).
Mitochondrial health and disease
Emerging research underscores mitochondrial function as a foundational factor in various disease states and longevity. Supporting mitochondrial health through diet can have profound impacts on overall health.
Essential nutrients for healthy mitochondria
Here is a recap of all the macros and micros that fuel our mitochondria.
Macronutrients:
- Complex carbohydrates: Provide glucose, a primary fuel for ATP production via glycolysis.
- High-quality proteins: Supply amino acids for the synthesis of mitochondrial proteins and enzymes.
- Healthy Fats: Provide fatty acids for beta-oxidation, contributing to ATP production.
Micronutrients:
Vitamins:
- B Vitamins (B1, B2, B3, B5, B6, B7, B9, B12): Crucial for various aspects of mitochondrial function, including energy production, enzyme function, and cellular metabolism.
- Vitamin C: An antioxidant that protects mitochondria from oxidative stress.
Minerals:
- Magnesium: Required for ATP synthesis and functions as a cofactor in many enzymatic reactions.
- Iron: An essential component of cytochromes in the electron transport chain.
- Copper: Part of cytochrome c oxidase, involved in the electron transport chain.
- Manganese: A cofactor for superoxide dismutase, protecting mitochondria from oxidative damage.
- Selenium: A component of selenoproteins, which have antioxidant properties and protect mitochondrial function.
Amino Acids and Derivatives:
- L-Carnitine: Transports fatty acids into mitochondria for beta-oxidation.
- N-Acetylcysteine (NAC): A precursor to glutathione, an antioxidant that protects mitochondria from oxidative damage.
Other Compounds:
- Coenzyme Q10 (Ubiquinone): An antioxidant involved in the electron transport and ATP synthesis.
- Alpha-Lipoic Acid: An antioxidant that supports mitochondrial function and energy production.
- Creatine: An amino acid based compound that aids in the rapid production of ATP, especially in muscle cells.
So, how do you ensure you’re fueling your cells with all of these vital compounds?
Practical tips for mitochondrial health:
- Eat a colorful, diverse plant-rich diet with high-quality protein sources. Unsure if you are getting the right amount of protein? Check out our recent article on how much protein you need.
- Consider taking a high-quality multivitamin formulated to support mitochondrial health. One of our favorite products is KPAX Mitonutrients by Integrative Therapeutics.
- Schedule a yearly intracellular micronutrient panel to assess current micronutrient status and fill in any gaps with intentional dietary strategies and targeted supplementation.
By focusing on these strategies, you can support your mitochondrial health, which in turn can help increase your energy levels, overall vitality, and longevity. Schedule a consult with us to explore your mitochondrial health.