Every time you move your body more than usual, your skeletal muscles and cardiovascular system need additional energy. For this, they turn to mitochondria, the body’s leading energy supplier to cells, to help you power through – whether you’re working out or outside working.1

Providing energy is just one of the many contributions of mitochondria. Among their other pivotal roles, mitochondria aid in cell growth and survival, as well as cell death when cells are no longer functional. Recent research is centering on the importance of mitochondria and their influence on health when they aren’t functioning correctly. Studies link mitochondrial dysfunction to aging and serious health issues, ranging from cardiovascular conditions to neurodegenerative diseases, such as Alzheimer’s and Parkinson’s disease.2,3

It’s important to keep mitochondria healthy. But how? Scientists have found several simple ways that can help you maintain, or even improve, your mitochondrial function.   

Inside mitochondria 

Mitochondria are small structures, called organelles, that are in almost every type of human cell. They’re often called the “powerhouse of the cell” because they provide more than 90 percent of the adenosine triphosphate (ATP) you need, which your cells use for energy.2 If you remember a cell diagram, they’re the kidney-bean shaped structures. However, in real life, mitochondria are much more dynamic and rely on a number of processes to function correctly, including:2,4 

  1. Biogenesis. This is the process that allows mitochondria to grow in number and size to meet energy demands. It’s impacted by outside factors, such as diet and exercise.
  2. Fusion. During mitochondrial fusion, nearby mitochondria merge, allowing for functions such as ATP production and material exchange between mitochondria. Fusion also helps with mitochondrial repair. 
  3. Fission. When mitochondria need to separate to create offspring cells or maintain homeostasis in the cell, fission occurs. Fission can also facilitate the removal of damaged mitochondria (mitophagy).
  4. Mitophagy. Mitophagy is quality control at the cellular level. When mitochondria are damaged or dysfunctional, they are tagged by proteins to be discarded and recycled. 

Mitochondria contain their own DNA, which is 10-20 times more susceptible to damage or mutations than nuclear DNA. Damage can lead to mitochondrial dysfunction.3 

Mitochondrial dysfunction and your health

Mitochondrial dysfunction occurs when mitochondria aren’t working as they should or at their full capacity. As you age, mitochondria undergo increased fission and less fusion. An imbalance of the two processes translates to decreased mitochondrial health. Mutations in mitochondrial DNA are also more common as a person ages.5 

Mitochondrial dysfunction is a hallmark of many diseases and health conditions. Although there isn’t a definitive answer as to how mitochondrial dysfunction can cause disease, research has pieced together several possible explanations.3,5

Alzheimer’s disease. Studies suggests that the accumulation of mitochondrial DNA mutations and other abnormalities can impair cell function and replication, leading to the shrinkage and death of neurons in the brain.3,6

Parkinson’s disease. Mutations in the genes involved in mitophagy have been linked to the development of Parkinson’s disease.6

Type 2 diabetes. Insulin resistance is a key component of type 2 diabetes. Multiple studies have linked mitochondrial dysfunction in skeletal muscle to the development of insulin resistance.5

Heart disease. Decreased mitochondrial function in the heart might lead to problems such as the thickening of heart muscles (cardiac hypertrophy) and heart failure. Research found that the cardiac muscle of individuals with coronary artery disease (CAD) had up to 2,000 more mitochondrial DNA mutations compared to their peers without CAD. In vascular tissue, mitochondrial DNA mutations and damage have been linked to atherosclerosis, a buildup of plaque in the lining of the arteries.5

Cancer. Cancer cells often have mutations in their mitochondrial DNA that support tumor growth. Mitochondrial dysfunction can also lead to cancer drug resistance and the spread of cancer.6,7 

Currently, although no FDA-approved treatment can repair mitochondrial damage or replenish cells with functional mitochondria, research is ongoing in these areas. 

Minding your mitochondria: 2 lifestyle changes that improve mitochondrial function 

A lack of physical activity is a known contributor to mitochondrial dysfunction. Getting more active tops the list of lifestyle changes you can make to improve your mitochondrial health.1,8 But what you eat, how much, and how often also packs a powerful punch.4

1. Move your body

Thanks to decades of research, we know that physical activity is the best way to improve mitochondrial function. Another supporting factor is that well-trained athletes have the best mitochondrial function.5

Studies show significant increases in mitochondrial ATP production and overall mitochondrial health following endurance training and aerobic activity. Research indicates that resistance training and interval training benefit mitochondria the most.8

Resistance training 

Also called strength training, this type of exercise uses:9 

  • Your body weight – think pushups, pullups, planks, lunges, and squats
  • Bands or tubing that provide resistance when stretched
  • Barbells, dumbbells, medicine balls, and kettlebells
  • Weight machines

Most experts recommend resistance exercises at least twice a week for all major muscle groups. 

Interval training

Interval training alternates short bouts of higher-intensity effort with more prolonged bouts of less-intense activity. This exercise pattern of working hard and recovering often produces the same results as a longer workout, but in a shorter amount of time. An example of a walking interval program might look like10:

  1. Walking slowly, working up to a moderate pace for five minutes. 
  2. Increase speed and walk briskly for five minutes.  
  3. Then walk faster, jog, or increase the grade on a treadmill for 30 seconds to two minutes. 
  4. When it gets difficult or your breathing becomes heavy, slow down and walk at a moderate pace again for one to three minutes. 
  5. Repeat steps 2, 3 and 4 for 10-30 minutes. 
  6. To cool down, walk slowly for five minutes. 

If you’re a conditioned runner, then alternate jogging and sprinting in steps 2 through 4.10  The U.S. Department of Health and Human Services’ guidelines recommend at least 150 minutes of moderate aerobic activity, 75 minutes of vigorous aerobic activity, or a combination of both, spread throughout the week.9 

2. Be mindful of what you eat, how much you consume, and when you eat it

The human body is set up to be “metabolically flexible” – meaning your body can switch between using glucose or fat for fuel as you transition from “feast” to “famine.” This flexibility helps prevent high blood sugar after eating a meal and ensures there’s enough glucose for the brain during fasting or between meals.11 

However, eating too much and a lack of physical activity can slow or even halt this process.11 When you eat more than your body needs, energy is constantly delivered to the mitochondria. This continuous influx of energy, coupled with a sedentary lifestyle that doesn’t burn off that energy, can damage the mitochondria’s ability to switch between fuel sources, reducing the amount of ATP that is consumed by the cell. The resulting imbalance can lead to mitochondrial stress, damage, and eventually disease.11

Some studies suggest that certain diets and eating habits improve mitochondrial health. However, it’s important to note that research shows diet and weight loss alone aren’t enough to boost mitochondria capacity. Exercise is the key.5

Mediterranean diet. Known for its ability to prevent heart disease, the Mediterranean diet focuses on unprocessed, plant-based foods. It includes plenty of fruits and vegetables, whole grains, and healthy fats, such as those from olive oil, fish, and nuts, while limiting foods like red meat and dairy.3   

A 2023 study on the Mediterranean diet and its impact on mitochondria noted several possible benefits. Lycopene, found in many red-colored fruits and vegetables, like watermelon and tomatoes, was associated with improving mitochondrial dysfunction. Polyunsaturated fatty acids, found in fatty or oily fish and some nuts and seeds, improved mitochondrial energy metabolism. Chlorogenic acid, a phytochemical found in foods such as apples and coffee, helped maintain mitochondrial biogenesis. Delphinidin, a nutrient in red wine and berries, was linked to restoring mitochondrial DNA content.3 

Intermittent fasting. Intermittent fasting means consuming no or few calories for prolonged periods of time. Although more research is needed, some data indicates that, while fasting, the body might make more mitochondria and repair damaged ones, improving mitochondrial health.4,11 Some examples of intermittent fasting include11,12:

  • 5:2 fasting. Eat five days a week and fast two days a week.
  • Alternate-day fasting. Eat as you usually do for one day and either completely fast or have one small meal (less than 500 calories) the next day.
  • Time-restricted fasting. Eat every day but consume all food within an 8-hour period. For example, skip breakfast but eat lunch around noon and dinner by 8:00 p.m.

Although intermittent fasting is considered safe for most people, it's not for everyone, especially if you are pregnant or breast-feeding. If you have diabetes, kidney stones, or other medical condition, then consult with your health-care professional before starting an intermittent fasting program.11,12

Low-carb diets. There are different types of low-carb diets. Most, like the keto diet, focus on lowering carbohydrates, increasing fat intake, and consuming moderate amounts of protein. The overall goal is to shift the body from relying on carbohydrates to fat for energy, resulting in weight loss and a reduction of factors that cause heart disease. Although research is inconclusive, it is thought that a low-carb diet might improve some aspects of mitochondrial performance.4,13

But with increased fat intake, it’s easy for a low-carb diet to go down an unhealthy road. Mayo Clinic experts recommend switching out unhealthy fats, such as bacon, butter, and creams, with healthy fats from extra virgin olive oil, avocado, salmon, nuts, and seeds. Using this meal pattern, unhealthy saturated fat remains under the recommended 10 percent of calories a day, while keeping net carbs to around 50 grams a day.13

As research continues to explore how and why mitochondria affect health and wellness, as well as disease, experts are hoping they can one day provide new treatments for many chronic health conditions. 

A word from Thorne

In addition to dietary changes, several specific nutrients have been shown to support mitochondrial health. Although there are numerous nutrients and botanicals that can benefit mitochondrial function, two that have been extensively researched are nicotinamide riboside and coenzyme Q10.*14

References

  1. Huertas JR, Casuso RA, Agustín PH, Cogliati S. Stay fit, stay young: mitochondria in movement: the role of exercise in the new mitochondrial paradigm. Oxid Med Cell Longev 2021 Jan 18;2021:9274841. doi: 10.1155/2021/9274841.
  2. Javadov S, Kozlov AV, Camara AKS. Mitochondria in Health and Diseases. Cells 2020;9(5):1177.
  3. Pollicino F, Veronese N, Dominguez LJ, et al. Mediterranean diet and mitochondria: New findings. Exp Gerontol 2023;176:112165.
  4. Kyriazis ID, Vassi E, Alvanou M, et al. The impact of diet upon mitochondrial physiology (Review). Int J Mol Med 2022;50(5):135.
  5. San-Millán I. The key role of mitochondrial function in health and disease. Antioxidants (Basel) 2023;12(4):782.
  6. Chen W, Zhao H, Li Y. Mitochondrial dynamics in health and disease: mechanisms and potential targets. Signal Transduct Target Ther 2023;8(1):333.
  7. Liu Y, Sun Y, Guo Y, et al. An overview: The diversified role of mitochondria in cancer metabolism. Int J Biol Sci 2023;19(3):897-915.
  8. Memme JM, Erlich AT, Phukan G, et al. Exercise and mitochondrial health. J Physiol 2021;599(3):803-817.
  9. Physical Activity Guidelines for Americans. 2nd ed. U.S. Department of Health and Human Services. https://health.gov/paguidelines/second-edition. [Accessed Jan. 26, 2024]
  10. Interval training for heart health. Mayo Clinic. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/interval-training-for-heart-health. [Accessed Jan. 26, 2024]
  11. Palmer BF, Clegg DJ. Metabolic flexibility and its impact on health outcomes. Mayo Clin Proc 2022;97(4):761-776.
  12. What is intermittent fasting? Academy of Nutrition and Dietetics. https://www.eatright.org/health/wellness/diet-trends/what-is-intermittent-fasting [Accessed Jan. 26, 2024]
  13. How to make the keto diet healthy. Mayo Clinic. https://diet.mayoclinic.org/us/blog/2022/how-to-make-the-keto-diet-healthy/. [Accessed Jan.31, 2024]
  14. Ahmadi A, Begue G, Valencia AP, et al. Randomized crossover clinical trial of coenzyme Q10 and nicotinamide riboside. . . . JCI Insight 2023 Jun 8;8(11):e167274. doi: 10.1172/jci.insight.167274.