Nourishing Your Mitochondria for More Energy

Have you taken my supplement quiz? It’s no surprise that the answer I get most often to the question, “What’s your top priority?” is “Boosting my energy!” 

One of the most important keys to more energy is to nourish your mitochondria. And, yes, nourishing is eating, but it is also the many ways we support these tiny powerhouses inside our cells that play such a crucial role in longevity, vitality and overall wellness. 

When your mitochondria are happy, you feel vibrant, focused, and resilient. But when they’re struggling, you might experience fatigue, brain fog, a sluggish metabolism, or even signs of premature aging.

The good news is you can support mitochondrial health naturally through diet, supplementation, and lifestyle choices. Let’s dive into how you can harness the power of your mitochondria.

Feed Your Mitochondria

What you eat has a direct impact on mitochondrial function. A plant-forward, nutrient-dense diet provides the fuel your mitochondria need to thrive.

1. Eat a Polyphenol-Rich Diet

Polyphenols are powerful plant compounds that protect mitochondria from oxidative stress and support energy production. Research in Frontiers in Nutrition suggests polyphenols improve mitochondrial efficiency and protect against oxidative damage (1).

 Some of the best polyphenol-rich foods include:

• Berries such as blueberries, raspberries, and blackberries
• Dark chocolate with at least 70% cacao
• Green tea
• Turmeric
• Olive oil
• Pomegranates

2. Prioritize Antioxidant-Rich Foods

Oxidative stress damages mitochondria over time, contributing to aging and fatigue. Studies in The Journal of Nutrition confirm that antioxidants play a protective role in mitochondrial function (2). Consuming a diet high in antioxidants helps neutralize this damage. I call this, “Eating the Rainbow.”

• Leafy greens, including spinach, kale, and Swiss chard
• Cruciferous vegetables such as broccoli, cauliflower and Brussels sprouts
• Bright-colored vegetables like beets, bell peppers and carrots
• Nuts and seeds, including walnuts, almonds, and flaxseed

3. Stay Hydrated

Dehydration can really get in the way of  mitochondrial energy production. Research in Nutrients highlights that proper hydration is essential for mitochondrial efficiency, ATP synthesis, and cellular metabolism (3). Drinking structured or mineral-rich water supports mitochondrial function and detoxification, so consider adding electrolytes or trace minerals to your water for better cellular hydration.

4. Support Detoxification

Toxins can be quite a roadblock to mitochondrial efficiency. A review in Toxicological Sciences emphasizes that mitochondrial health is closely linked to detoxification pathways, as toxins can contribute to mitochondrial dysfunction and oxidative stress (4), so incorporating detox-supporting nutrition is key. I like to make sure I’m getting extra support so I suggest the Detox Me Daily supplement in addition to these foods:

• Glutathione-boosting foods like asparagus, avocados, and sulfur-rich veggies edamame and chickpeas
• Liver-supportive foods, including beets, dandelion greens, and milk thistle tea
• Fiber-rich foods such as chia seeds, flaxseeds and legumes, which help bind toxins

5. Try Intermittent Fasting

Periods of fasting trigger mitochondrial biogenesis, meaning your body creates new, healthier mitochondria. Also, research in Cell Metabolism shows that fasting enhances autophagy (5), your body’s cellular clean-up process. Start with a 12- to 14-hour fasting window and gradually increase if it feels right for you.

Daily Habits Add Up

Beyond diet and supplements, your daily habits can either support or drain your mitochondria. Here’s how to optimize your lifestyle:

1. Prioritize Quality Sleep

Your mitochondria repair and regenerate during sleep. Research in Nature Communications shows that poor sleep can impair mitochondrial function (6). Aim for 7-9 hours of deep, uninterrupted sleep each night. Support restful sleep with:

• A cool, dark room
• Magnesium supplementation
• A consistent bedtime routine

2. Embrace Hormetic Stressors

Mitochondria respond positively to mild stress, helping them grow stronger. Short bursts of stress (like cold exposure or heat therapy) can enhance mitochondrial resilience, according to a study in Cell Metabolism (7) that highlights how hormetic stress boosts mitochondrial efficiency. Some effective hormetic stressors include:

• Cold exposure like cold showers, ice baths, and cold plunge
• Heat therapies including infrared saunas and hot baths
• Short fasting periods

3. Manage Stress Mindfully

Chronic stress produces excess cortisol, which can damage mitochondria. Research (8) suggests mindfulness and breathwork support mitochondrial health. Try stress-reducing techniques like:

• Meditation & breathwork
• Gentle movement such as yoga or tai chi
• Time spent in nature 

4. Exercise, Especially HIIT

High-Intensity Interval Training (HIIT) stimulates mitochondrial biogenesis, improving endurance and energy levels. In fact, a study in The Journal of Physiology found that HIIT enhances mitochondrial function more than moderate exercise (9). Mix HIIT with strength training and low-intensity movement (walking, stretching) for optimal mitochondrial function.

5. Optimize Oxygen

Research in Redox Biology indicates that optimal oxygenation supports mitochondrial ATP production. Since your Mitochondria rely on oxygen to create ATP, optimizing oxygen intake can supercharge your energy. Consider:

• Hyperbaric oxygen therapy to enhance cellular healing
• Breathing techniques such as diaphragmatic breathing and Buteyko method
• Hydrogen therapy to mitochondrial resilience

6. Leverage Red Light Therapy (LLLT)

Low-Level Laser Therapy (LLLT) and red light therapy stimulate mitochondria by enhancing cytochrome c oxidase activity, leading to increased ATP production. Red light therapy has been shown to enhance mitochondrial function. A study in Photomedicine and Laser Surgery found that LLLT increases mitochondrial energy production and cellular repair (10).

Mitochondria and Ovarian Health

Mitochondria also play a crucial role in women’s reproductive health. The ovaries contain a high concentration of mitochondria, which are essential for follicle development, oocyte maturation, and hormone synthesis–all essential aspects of female fertility.

With more women delaying childbirth, early ovarian aging has become a growing concern. Mitochondria are central to oocyte quality, fertilization competency, and embryonic development. 

Since mitochondria are inherited maternally, their health directly affects future generations. Mitochondrial biogenesis is critical in egg development and ovarian function. Supporting mitochondrial health may help slow ovarian aging and improve reproductive outcomes.

Supplements for ovarian health

Research suggests that certain nutrients and supplements can help protect mitochondrial function and support ovarian health (11):

• L-Arginine supports blood flow to the ovaries and follicle development. A study published in Reproductive Biology and Endocrinology found that L-arginine supplementation improved ovarian response in women undergoing IVF.
• L-Carnitine aids in fatty acid metabolism and energy production, supporting ovarian function and egg quality. Research in Human Reproduction suggests L-carnitine may enhance oocyte quality in aging women.
• Coenzyme Q10 (CoQ10) is essential for ATP production, particularly in egg quality and ovarian reserve. A Fertility and Sterility study reported improved ovarian response with CoQ10 supplementation.
• Alpha-Lipoic Acid (ALA) supports detoxification and mitochondrial energy production. Findings in Molecular Aspects of Medicine indicate ALA may protect against oxidative stress in reproductive tissues.
• Glutathione, the body’s master antioxidant, protects mitochondria from oxidative stress. A Journal of Assisted Reproduction and Genetics study highlighted its role in improving egg quality.
• Vitamin D is crucial for ovarian function and hormonal balance. The Journal of Clinical Endocrinology & Metabolism links adequate vitamin D levels to improved fertility.
• Healthy fats, such as avocados, nuts, seeds, and olive oil, provide anti-inflammatory support and maintain mitochondrial membranes.

Additionally, intermittent fasting may promote mitochondrial health and reduce oxidative stress, supporting overall ovarian function (12).

Love Your Mitochondria, Boost Your Energy

Your mitochondria are the key to sustained energy, vitality, and longevity. By nourishing them with the right foods, supplements, and lifestyle choices, you can enhance your overall well-being and resilience. Small, intentional changes can have a profound impact on how you feel every day.

Start with one or two shifts—whether it’s adding more polyphenol-rich foods, prioritizing quality sleep, or trying red light therapy—and notice how your energy transforms! 

Also, check out my Maximize your Mito supplement for more energy support.

xo – Serena

Which mitochondrial-boosting habit are you excited to try first? Let us know in the comments!

Citations

1. Teixeira J, Chavarria D, Borges F, Wojtczak L, Wieckowski MR, Karkucinska-Wieckowska A, Oliveira PJ. Dietary Polyphenols and Mitochondrial Function: Role in Health and Disease. Curr Med Chem. 2019;26(19):3376-3406. doi: 10.2174/0929867324666170529101810. PMID: 28554320.
2. Antioxidants: what role do they play in physical activity and health?12 Clarkson, Priscilla M et al. The American Journal of Clinical Nutrition, Volume 72, Issue 2, 637S – 646S
3. Schirrmacher V. Mitochondria at Work: New Insights into Regulation and Dysregulation of Cellular Energy Supply and Metabolism. Biomedicines. 2020 Nov 22;8(11):526. doi: 10.3390/biomedicines8110526. PMID: 33266387; PMCID: PMC7700424.
4. Zuo M, Ye M, Lin H, Liao S, Xing X, Liu J, Wu D, Huang Z, Ren X. Mitochondrial Dysfunction in Environmental Toxicology: Mechanisms, Impacts, and Health Implications. Chem Res Toxicol. 2024 Nov 18;37(11):1794-1806. doi: 10.1021/acs.chemrestox.4c00328. Epub 2024 Nov 1. PMID: 39485318.
5. Shabkhizan R, Haiaty S, Moslehian MS, Bazmani A, Sadeghsoltani F, Saghaei Bagheri H, Rahbarghazi R, Sakhinia E. The Beneficial and Adverse Effects of Autophagic Response to Caloric Restriction and Fasting. Adv Nutr. 2023 Sep;14(5):1211-1225. doi: 10.1016/j.advnut.2023.07.006. Epub 2023 Jul 30. PMID: 37527766; PMCID: PMC10509423.
6. Garbarino, S., Lanteri, P., Bragazzi, N.L. et al. Role of sleep deprivation in immune-related disease risk and outcomes. Commun Biol 4, 1304 (2021). https://doi.org/10.1038/s42003-021-02825-4
7. Yun, Jeanho et al. Cell Metabolism, Volume 19, Issue 5, 757 – 766
8. Meditation and Endocrine Health and Wellbeing, Pascoe, Michaela C. et al.
   Trends in Endocrinology & Metabolism, Volume 31, Issue 7, 469 – 477
9.  Wu LH, Chang SC, Fu TC, Huang CH, Wang JS. High-intensity Interval Training Improves Mitochondrial Function and Suppresses Thrombin Generation in Platelets undergoing Hypoxic Stress. Sci Rep. 2017 Jun 23;7(1):4191. doi: 10.1038/s41598-017-04035-7. PMID: 28646182; PMCID: PMC5482849.
10.  Glass GE. Photobiomodulation: The Clinical Applications of Low-Level Light Therapy. Aesthet Surg J. 2021 May 18;41(6):723-738. doi: 10.1093/asj/sjab025. Erratum in: Aesthet Surg J. 2022 Apr 12;42(5):566. doi: 10.1093/asj/sjab396. PMID: 33471046.
11.  Alexandru, I.; Nistor, D.; Motofelea, A.C.; Cadar, B.-A.; Crintea, A.; Tatu, C.; Pop, G.N.; Csep, A.N. Vitamins, Coenzyme Q10, and Antioxidant Strategies to Improve Oocyte Quality in Women with Gynecological Cancers: A Comprehensive Review. Antioxidants 2024, 13, 1567. https://doi.org/10.3390/antiox13121567
12.  Wegman MP, Guo MH, Bennion DM, Shankar MN, Chrzanowski SM, Goldberg LA, Xu J, Williams TA, Lu X, Hsu SI, Anton SD, Leeuwenburgh C, Brantly ML. Practicality of intermittent fasting in humans and its effect on oxidative stress and genes related to aging and metabolism. Rejuvenation Res. 2015 Apr;18(2):162-72. doi: 10.1089/rej.2014.1624. PMID: 25546413; PMCID: PMC4403246.