8 Tips for Healthy Mitochondria and More Energy
Do you lack of energy? Do you feel listless no matter how much you rest? Do you feel like you want to support your energy metabolism? Or have you heard about mitochondria and want to learn more about what mitochondria actually are and how you can strengthen them? No matter why you are here, we have the answers to your questions. In this article, you'll learn more about mitochondria, your energy metabolism, and get 8 tips from us for more energy in your everyday life!
Are you ready?
Knowledge for your ears!
No time to read? Here you can listen to Claire's article.
Table of Contents
• What are mitochondria explained easily?
• How to strengthen your mitochondria - 8 tips for more power in everyday life
• #1 Interval fasting
• #2 IHHT and altitude training
• #3 Low sugar diet - use functional sugars
• #4 Strengthen mitochondria with micronutrients
• #5 Antioxidants & polyphenols - radical scavengers
• #6 Exercise
• #7 Good sleep
• #8 Healthy diet - low in toxins and high in nutrients
• Our micronutrient solution
What are mitochondria?
Mitochondria are components of your cells and are found in every formed cell of your body. Have you ever heard of the power plants of your cells? That's exactly what your mitochondria are. They produce over 95% of your cellular energy and are responsible for ensuring that you always have enough energy available to have power in everyday life.
Your brain alone consumes an average of about 500 kcal of energy in the form of ATP.
ATP, or adenosine triphosphate, is the universal energy carrier of your cells, i.e. the currency of your metabolism. If a reaction is to take place, it rarely works without ATP! Some cells even have up to 100,000 mitochondria because they need so much energy.
How do mitochondria work?
Your mitochondria don't just produce energy out of thin air. To produce ATP, glucose is oxidized with oxygen, basically burned. The released energy is then stored for a short time in the form of ATP. What is particularly important is that during the production of ATP, so-called oxygen radicals are formed as a result of combustion with oxygen. These are reactive substances that can potentially cause a lot of damage if they are not neutralized with the help of antioxidants. If not enough antioxidants are present, cell stress and even cell death can occur.
You can learn more about mitochondria and mitochondrial therapy in the blog article
How can you strengthen your mitochondria - 8 tips for more power in everyday life
Have you run out of energy and feel limp - no matter what you do? Then your mitochondria could use some support. It could be oxidative stress, or it could be that your mitochondria aren't as functional due to mutations.
With our 8 tips, we'll give you simple tools to strengthen your mitochondria.
#1 Interval Fasting
You're probably familiar with interval fasting. In typical 16:8 interval fasting, you limit the amount of time you eat. The background: If you don't eat anything, the so-called post-absorptive metabolism becomes more active after some time. This metabolism is also called starvation metabolism and ensures that your cells receive energy even though you don't eat anything. Your sugar and fat reserves are increasingly depleted here. In addition, blood sugar and insulin levels should regulate better and insulin resistance should be prevented1.
#2 IHHT and altitude training
Are you familiar with the altitude training that many competitive athletes do? The basic idea of altitude training is that in mountains far above sea level, the oxygen concentration of the air is reduced and thus less oxygen is absorbed with each breath. Why is this good? If you train on mountains for a longer time before a competition, the lower oxygen intake sends signals in the body and ultimately more red blood cells are formed, so that despite the lower oxygen concentration, enough oxygen in the blood is bound to the red blood cells. Back at normal altitudes, the athlete can accordingly bind even more oxygen because he has more blood cells.
IHHT is derived from this training intended for athletes. Interval hypoxia-hyperoxia therapy is a type of mitochondrial therapy and uses the experience gained from altitude training to provide therapy while lying down. How does it work?
Through a tube, the user breathes air with different oxygen content. In this way, hypoxia is simulated first - i.e. a reduced oxygen supply - followed by hyperoxia to compensate. Hyperoxia means an increased oxygen supply. Studies have shown that only healthy mitochondria can withstand this method and that they are increasingly activated2,3,4,5. Sick, old mitochondria, on the other hand, die. Especially with the background that mitochondria can divide themselves, it is important that they are healthy.
You can learn more about IHHT in the blog article:
#3 Low sugar diet - use functional sugars
High sugar consumption has long been linked to conditions such as type 2 diabetes, atherosclerosis and fatty liver. In these diseases, it is also common for individuals' mitochondria to have limited function. A high amount of sugar can promote insulin resistance and shut down mitochondrial metabolism more. With the sugar then fermenting outside the mitochondria.
Are you thinking about giving up more and more sugar? Then perhaps our blog article "Sugar alternatives - sweet without a guilty conscience?" will help you choose your sugar alternative. Our tip: functional sugars like D-galactose and D-tagatose!
#4 Strengthen mitochondria with micronutrients
Not only sugar, fat or amino acids as well as oxygen are necessary to produce the energy carrier ATP. Many vitamins are cofactors of mitochondrial enzymes. For example vitamin B1, B2, B3, B5 and vitamin B6. Without them, the corresponding enzymes cannot function properly and metabolism comes to a standstill. And as you may know: vitamins are essential, which means you have to take them from the outside, because your body cannot produce them itself.
Also coenzymes like Q10 or PQQ or trace elements like iron, selenium and zinc are important for the function of your energy metabolism. Want to learn more about the individual micronutrients? In the blog article "Mitochondria - the power of your cells" you will find all information about micronutrients and mitochondria.
#5 Antioxidants and polyphenols - radical scavengers
Antioxidants are molecules that can neutralize free radicals produced primarily in your mitochondria. They are therefore radical scavengers. Particularly well-known radical scavengers are, for example, vitamin C and the fat-soluble vitamin E. Antioxidants help protect you from oxidative stress and are therefore important for your energy metabolism. Many plant substances can also have a potential antioxidant effect. This has been shown in a large number of studies, in which, for example, the well-known polyphenols curcumin6 and OPC7,8 were investigated.
Of course, exercise is also important for the health of your energy powerhouses. Playing sports and even simple exercise in the form of a walk will boost your metabolism and get your mitochondria to produce more energy. Did you know that your muscles contain a particularly large number of mitochondria because this is where a lot of energy needs to be available very quickly?
Exercise is therefore a true mitochondrial training - completely natural and simple!
#7 Good sleep
You should not ignore your sleep either! While you sleep, among other things, metabolic adjustments take place in your body. Scientists have found that sleep deprivation led to increased oxidative stress and enzymes that neutralize radicals were less active9. It was even shown that the mitochondria structure had changed6.
Are you sleeping enough? Do you want to sleep better? Then read our article with "10 tips for better sleep".
#8 Healthy diet - low in toxins and high in nutrients
Of course, healthy eating is, as always, the be-all and end-all. The most important thing is that you eat as little harmful substances as possible. So make more use of certified organic fruits and vegetables. Conventional foods are often sprayed and can therefore contain residues of pesticides and weed killers - and these can also potentially affect our mitochondria, according to at least several studies from 202110 and 202211.
So it's best to try organic vegetables and cook your own. That way you know exactly what's in your food.
Our micronutrient solutions
We have dedicated a category in our store to phytochemicals and mitochondria. Feel free to click through our products and find your suitable micronutrient support from MITOcare!
1 Cho, Y., Hong, N., Kim, K. W., Cho, S. J., Lee, M., Lee, Y. H., Lee, Y. H., Kang, E. S., Cha, B. S., & Lee, B. W. (2019). The Effectiveness of Intermittent Fasting to Reduce Body Mass Index and Glucose Metabolism: A Systematic Review and Meta-Analysis. Journal of clinical medicine, 8(10), 1645. https://doi.org/10.3390/jcm8101645.
2 Behrendt, T., Bielitzki, R., Behrens, M., Herold, F., & Schega, L. (2022). Effects of Intermittent Hypoxia-Hyperoxia on Performance- and Health-Related Outcomes in Humans: A Systematic Review. Sports medicine - open, 8(1), 70. https://doi.org/10.1186/s40798-022-00450-x.
3 Kurhaluk, N., Tkachenko, H., & Nosar, V. (2013). The effects of intermittent hypoxia training on mitochondrial oxygen consumption in rats exposed to skeletal unloading. Annals of clinical and laboratory science, 43(1), 54–63.
4 Havenauskas, B. L., Man'kovs'ka, I. M., Nosar, V. I., Nazarenko, A. I., Bratus', L.V. (2004). Effect of intermittent hypoxic training on indices of adaptation to hypoxia in rats during physical exertion. Fiziolohichnyi Zhurnal, 50 (6), 32-42. PMID: 15732757.
5 Serebrovskaya, T. V., Nosar, V. I., Bratus, L. V., Gavenauskas, B. L., & Mankovska, I. M. (2013). Tissue oxygenation and mitochondrial respiration under different modes of intermittent hypoxia. High altitude medicine & biology, 14(3), 280–288. https://doi.org/10.1089/ham.2013.1012.
6 He, Y., Yue, Y., Zheng, X., Zhang, K., Chen, S., & Du, Z. (2015). Curcumin, inflammation, and chronic diseases: how are they linked?. Molecules (Basel, Switzerland), 20(5), 9183–9213. https://doi.org/10.3390/molecules20059183.
7 Shi, X., Shang, F., Zhang, Y., Wang, R., Jia, Y., & Li, K. (2020). Persimmon oligomeric proanthocyanidins alleviate ultraviolet B-induced skin damage by regulating oxidative stress and inflammatory responses. Free radical research, 54(10), 765–776. https://doi.org/10.1080/10715762.2020.1843651.
8 Ma, X., Wang, R., Yu, S., Lu, G., Yu, Y., & Jiang, C. (2020). Anti-Inflammatory Activity of Oligomeric Proanthocyanidins Via Inhibition of NF-κB and MAPK in LPS-Stimulated MAC-T Cells. Journal of microbiology and biotechnology, 30(10), 1458–1466. https://doi.org/10.4014/jmb.2006.06030.
9 Melhuish Beaupre, L. M., Brown, G. M., Braganza, N. A., Kennedy, J. L., & Gonçalves, V. F. (2022). Mitochondria's role in sleep: Novel insights from sleep deprivation and restriction studies. The world journal of biological psychiatry : the official journal of the World Federation of Societies of Biological Psychiatry, 23(1), 1–13. https://doi.org/10.1080/15622975.2021.1907723.
10 Ferramosca, A., Lorenzetti, S., Di Giacomo, M., Murrieri, F., Coppola, L., & Zara, V. (2021). Herbicides glyphosate and glufosinate ammonium negatively affect human sperm mitochondria respiration efficiency. Reproductive toxicology (Elmsford, N.Y.), 99, 48–55. https://doi.org/10.1016/j.reprotox.2020.11.011.
11 Strilbyska, O. M., Tsiumpala, S. A., Kozachyshyn, I. I., Strutynska, T., Burdyliuk, N., Lushchak, V. I., & Lushchak, O. (2022). The effects of low-toxic herbicide Roundup and glyphosate on mitochondria. EXCLI journal, 21, 183–196. https://doi.org/10.17179/excli2021-4478.