By Rachel Hungerford, MS RDN CD IFNCP
It’s a little bit surprising when the organelle of high-school-biology-idiom-fame (“the mitochondria is the powerhouse of the cell!”) becomes a wellness buzz-word that starts cropping up everywhere from Instagram to conversations with strangers. But the buzz might actually be worth it in this case. These tiny organelles called the mitochondria are indeed the powerhouse of the cell, but the implications of this role are far-reaching. The mitochondria not only supply roughly 90% of the energy your cells need to function, but they also play roles in stress reactions, neurological processes, and carry important maternal DNA.
How do Mitochondria Work?
The mitochondria produce ATP (adenosine triphosphate) which is the energy your body uses to perform all functions – from breathing, to reading this blog, to playing with your dog. The food you consume gets broken down into molecules that release electrons. These negatively charged particles travel through the body’s electron transport train inside of your mitochondria where they carry out the reactions that create ATP. During this process, the mitochondria also regulate calcium, produce heat, and generate reactive oxygen species that when balanced help your body’s immune system respond to stress and/or infection (when not balanced we develop harmful free radicals as well). The body’s natural cleaning processes then remove exhausted mitochondria to help prevent any mitochondrial malfunction, though chronic mitochondrial dysfunction can disrupt this crucial step in the mitochondria’s life cycle.
Genetic Conditions vs. Mitochondrial Dysfunction
Typically, mitochondrial conditions are either the result of rare inherited genetic mutations or are related to chronic illness, burnout, and/or lifestyle factors. The result of genetic mutations are lifelong and often disabling conditions affecting muscles tissues and/or the nervous system. For the purposes of this blog, we will not focus on these rare conditions as they often require specialized management that is beyond the scope of this work. The results of more general mitochondrial dysfunction, however, can present as symptoms including:
- Cognitive decline, poor focus, or brain fog
- Chronic fatigue or low energy
- Visual changes or poor eyesight
- Slow wound healing or skin deterioration
- Chronic pain that is unexplained
- Mood changes, depression, and/or anxiety
Long-term mitochondrial dysfunction, if unaddressed, has also been linked to development of chronic diseases such as type II diabetes, neurodegeneration, and some cancers.
How can we support our mitochondrial health?
Testing:
There are specialized functional tests that can give us some insight into how well our mitochondria are functioning. These tests include organic acids testing, screening for heavy metals and environmental toxins, and specialized mitochondrial function panels.Testing may not be necessary or appropriate for all patients though, so it is important to work with your provider to determine which, if any, would be worth pursuing for you.
Supplements:
When combined with diet and exercise, there are several supplements that have been shown to support mitochondrial function. These include, but are not limited to: CoQ10, Vitamins C & E, zinc, copper, taurine, and ALA. There is no set supplemental protocol for mitochondrial dysfunction though, so again it is important to work with your provider to find the right supplements for your unique needs.
Diet:
Our most evidence-based diet for supporting mitochondrial function is the Mediterranean Diet. This diet comes with its pitfalls though as it is not appropriate or accessible for all. It is always worth noting that the Mediterranean Diet is best suited for those of southern European descent. If the Mediterranean Diet is not what works best for you, keep in mind that any diet that provides the nutrients you need will accomplish the same goal. Focusing on reducing refined sugars, trans fats, and ultra processed foods in whatever way is possible for you and your lifestyle will support your mitochondrial no matter what.
Movement:
This may be the most powerful tool we have for supporting our mitochondria! Studies show that ALL types of physical activity, no matter the type or intensity, can significantly improve mitochondrial energy production. My patients often hear me say that the best form of exercise is the one you enjoy – this is because if you enjoy your movement practices, you are much more likely to engage with them on a regular basis. So whether it is hiking or yoga or aerial gymnastics, as long as you are participating in the movement practice regularly you will see mitochondrial benefits. Some evidence suggests that a combination of high-intensity and low-intensity steady-state aerobic activity may provide an additional benefit, so mixing your movement practices up can also be beneficial if you have more than one movement practice you enjoy.
Adjunct therapies:
Additional benefits to mitochondrial health can be found in adjunct therapies such as red light therapy and hyperbaric oxygen therapy, though these are not always accessible to everyone. If however, you do choose to pursue either of these, studies show that red light therapy may boost energy production and reduce harmful oxidation while hyperbaric oxygen therapy may support mitochondria through the flooding of your body’s tissues with oxygen. While both of these therapies can be helpful, we do not have a clear understanding of how often or how intensely they need to be used to gain the desired effects of treatment.
Final thoughts:
Mitochondrial dysfunction can feel like an overall loss of vitality because of its manifestation as persistent fatigue, brain fog, low mood, and unexplained health issues. It is important to know, however, that you can improve mitochondrial function over time and get back to feeling like yourself. Often mitochondrial dysfunction manifests alongside other health conditions, so it is imperative that you work with your healthcare providers to create a supportive care plan that is tailored to your specific needs. Here at Starkel Nutrition, we support mitochondrial function through personalized functional nutrition and through helping you navigate the complexities of treatment and lifestyle change. If you feel like you need support in navigating your chronic fatigue, brain fog, and more, reach out to one of our masters-level nutritionists who can help you develop the treatment plan that will help you reach your individual health goals.