If you know someone who is always complains of lack of energy, fatigue & lethargy. His / her problems may be at the level of their Mitochondria. But what exactly is Mitochondria & what is its role in health & disease? This article tries to answer that question.

You must have heard that the human body is made of billions of  “Cells” Each cell has a nucleus (which has your DNA & your genes). The cell also has several other organelles of which mitochondrion is a very important one. A single cell may have several mitochondria. 

Functions of Mitochondria: 

Mitochondria generate most of the chemical energy needed to power the cell's biochemical reactions. The energy produced by the mitochondria is stored in a small molecule called adenosine triphosphate (ATP). It generate 90 percent of the body’s energy, powering the cells to perform vital functions. When the mitochondria are healthy, a person is generally healthy. Mitochondria burn two main fuels: glucose and ketones. Because our regular diet has given rise to a widespread sugar addiction, most people tend to burn only glucose. 

Mitochondrial Dysfunction: 

Dysfunctional mitochondria can trigger a series of cellular processes that result in insulin resistance (leading to diabetes, hypertension & weight gain) and cancer.  Mitochondrial deficiency can give rise to symptoms in virtually any organ or tissue. 

What causes Mitochondrial Dysfunction

Many factors like chemicals,foods, modern lifestyle habits and electromagnetic fields, have been implicated as causes of mitochondrial dysfunction. Included in this list are antibiotics, fructose, glyphosate, cell phones and statin drugs, as well as other drugs, chemicals, foods and additives.

BENEFICIAL FOODS AND SUPPLEMENTS

Feeding and nourishing mitochondria with wholesome ketones (which do not require insulin) can help restore mitochondrial health and relieve brain starvation in individuals with cognitive impairment. Supporting mitochondrial health can help control the aging process as well as improve overall health. It’s life-enhancing to choose foods and supplements wisely - the more natural the nutrients, the more that the mitochondria respond in beneficial ways.

The list below summarizes foods and supplements beneficial to mitochondrial health.

HEALTHY FATS:

Replacing the low fat/vegetable oil directive that has held sway for forty years, scientific studies as well as current nutritional understanding confirm the dietary wisdom that the healthiest fats are butter; saturated animal fats (such as lard, tallow and duck fat); tropical oils (such as coconut and palm oils); and tree nut fats (such as macadamia). These healthy fats are the foremost recommendation for dietary sources of ketones because they convert to ketones more readily than polyunsaturated oils. 

MCT OIL: 

Coconut oil and palm kernel oil are the two exceptions. Medium-chain triglyceride (MCT) oil is made from Coconut oil, which are directly converted in the liver to ketones. For those who do not like the taste or smell of coconut oil, MCT oil has virtually no taste or smell. 

PQQ: 

PQQ (pyrroloquinoline quinone) is similar to CoQ10 and “is another nutrient that can increase mitochondrial ATP production, while also increasing the number of mitochondria. PQQ is the only supplement that increases the number of mitochondria and improves mitochondrial function. It is found naturally in egg yolks (from free-range chickens), vegetables like parsley and celery & fruits like kiwi and papaya. 

L-CARNITINE:

Found in animal tissue, L-carnitine acts as a carrier, moving fatty acids to the mitochondria. L-carnitine “is our only carrier for fat metabolism and without L-carnitine, all energy potentially derived from fat would be lost.

ALPHA-LIPOIC ACID:

Alpha-lipoicacid (ALA) is present in meat as well as vegetables and fruits in smaller quantities. ALA provides mitochondrial antioxidant effects and delays body aging.  

CoQ10:

CoQ10, also known as ubiquinone, is involved in energy production and is abundant in organs like the heart that require high amounts of energy. In fact, CoQ10 is a chemical supplement necessary for mitochondrial survival. With advancing age, when bodily production of CoQ10 declines, an exogenous or dietary supply is required. Organ meats are packed with CoQ10, but most people don’t eat them; as a result, supplementation must provide this valuable nutrient.  

MAGNESIUM: 

One of the major mineral deficit in our diet is magnesium, which functions as a co-factor to vitamin B6, both of which are necessary for the metabolism of proteins. To be biologically active, ATP “must be bound to a magnesium ion.

SELENIUM: 

Selenium is a non-metal mineral, which when combined with a protein has anti oxidant properties that protect the mitochondrial membrane. Selenium is found in Brazil nuts, fish, red meat, chicken, egg whites and milk. These are highly beneficial in preventing mitochondrial damage, premature aging, and many chronic diseases—similar to the antioxidant role of CoQ1O. 

B VITAMINS: 

The B vitamins are spark plugs for metabolism, especially B12, B6, thiamin (B1), riboflavin (B2) and niacin (B3). In symbiotic support, B12 is largely responsible for proper formation of every cell in the body and B6 is necessary for the complete digestion of all proteins. 

COD LIVER OIL: 

By providing omega-3 fatty acids, cod liver oil enhances the mitochondrial membrane, which allows the release of ROS, thereby reducing their danger. The current research strongly emphasizes a role of omega-3 in reorganizing the composition of mitochondrial membranes. 

Other things that are known to boost mitochondrial function:

  • Low carbohydrate diet
  • Intermittent fasting
  • Heat therapy e.g. Sauna 
  • Reduce stress with techniques like meditation or massage.
  • Get 8 hours of sleep every night

Bottom line:

Healthy lifestyle habits, avoiding harmful drugs (antibiotics, statins etc.) and staying away from electro-magnetic fields by limiting the use of microwaves, mobile phones etc we can avoid Mitochondrial Dysfunction. Moreover by eating a sensible diet, taking a few supplements,sleeping well & reducing stress, we can help improve mitochondrial function. 

If you liked this article & find the information valuable please like & share this post with your friends & family so that they too can benefit from this information. 

Thanks & Regards,

Dr Vinay Verma

7657847036 

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I am a senior Physician of Panchkula, with 30 years of clinical experience. I keep on sharing health related information, which may be useful for everyone. This platform will help disseminate that knowledge.