Why are Mitochondria important?

Mitochondria convert the food we eat into the energy that is essential to our health and survival.

Why are the Mitochondria so important?

Looking back to 10th grade biology you might remember that Mitochondria are often referred to as the “powerhouse of the cell”. Mitochondria are specialized structures(organelles) that exist in almost all cells and hold way more power over our health than you might think.  Mitochondria are essential to our survival!

Being in nearly every type of human cell, the Mitochondria generate the energy necessary for our bodies to function properly. They are abundant in the Brain, Muscle, and Heart Cells (pretty important right). If you dislike getting older and being sick (who doesn’t!) then keeping your Mitochondria functioning at full strength needs to be prioritized in your everyday routine. Healthy Mitochondria play a key role in graceful aging and immune system response, keeping us feeling and looking our best.

So how do you support the Mitochondria?

For the mitochondria in our bodies to function optimally and reproduce inside our cells, they need specific nutrients. Specifically, they need lipoid acid, carnitine, CoQ10, niacinamide (vitamin B3), Vitamin B2, melatonin, and pyrroloquinoline quinone (PQQ). The additions of flavonoids such as naringin and quercetin are also valuable.

We recommend getting these nutrients from the foods you eat. Here are some examples of foods that contain the essential nutrients needed to benefit the mitochondria:

Lipoid acid found in red meat & organs (from pasture-raised animals), green vegetables (like peas, spinach & broccoli) and tomatoes

Carnitine found in red meat, poultry & dairy foods (again use products from pasture-raised animals)

CoQ10 found in meat, fish, nuts, and some oils are the richest nutritional sources of this nutrient

Niacinamide - A precursor to the vitamin B3, this nutrient is found in cow's milk, fish, mushrooms, yeast, green vegetables, whole grains and in raw foods like avocados, steamed fish, and peanuts.

Vitamin B2 found in oats cooked with milk, beef liver, eggs and spinach

Melatonin helps the mitochondria replicate, a process known as mitochondrial biogenesis and is an antioxidant. It is produced by the body from the amino acid tryptophan which is found in most proteins. So eating protein provides the body with a source of melatonin.

PQQ is an antioxidant and has a protective role for the mitochondria. In addition, it seems to help the mitochondria replicate, a process known as mitochondrial biogenesis a feature it shares with melatonin. Dietary sources of PQQ include many fermented products, wine, tea, cocoa, as well as legumes, papaya, kiwi fruit, spinach, green pepper, parsley, celery, and more.

Should I be taking a Mitochondria supplement?

Note all of the mitochondrial nutrients mentioned above can be purchased as supplements but getting them from whole foods is by far the best option just as nature intended. This is something called the “entourage effect” or more simply the “whole is greater than the sum of its parts.”

However, we all know that maintaining a perfect diet 100% of the time is really hard and frankly not always possible. This is where supplements can be helpful. Like many things in our body, mitochondrial function naturally deteriorates as we age. Luckly, supplements containing the right combination of nutrients have been shown to restore mitochondrial function.

What is the right combination? Those supplements with the nutrients listed above in moderate amounts are optimal. If your choice is to take a supplement to boost your mitochondrial function, then make sure you buy from a reputable vendor with evidence of the third-party validation for the quality of their product.

With the right foods, even on your busiest days, you can rest assured you are prioritizing the “powerhouse of the cell” and with that, the powerhouse of your body.

For the more technical information read this article.