illustration of mitochondria
Julie Hambleton
Julie Hambleton
July 14, 2023 ·  4 min read

How To Support Your Mitochondria For Optimal Health

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In our quest for optimal health and longevity, it is essential to understand the crucial role that mitochondria play in our bodies. Mitochondria are often referred to as the powerhouses of our cells, as they are responsible for generating the energy needed for our cells to function properly. As we age, it becomes increasingly important to take proactive steps to maintain the health of our mitochondria. But what exactly is the role of mitochondria in our health? More importantly, how can we improve our mitochondrial health? The answer is simple: Through foods, lifestyle factors, and, in some cases, supplements.

The Role of Mitochondria

Mitochondria are tiny structures found within our cells that produce energy in the form of adenosine triphosphate (ATP). ATP is the primary currency of energy in our bodies and fuels various cellular processes, including metabolism, muscle contraction, and cell signaling. Without properly functioning mitochondria, our cells would not have enough energy to carry out these vital functions. (1)

Moreover, mitochondria are involved in other critical cellular processes, such as apoptosis (programmed cell death) and calcium regulation. They also play a role in maintaining cellular homeostasis and are intricately linked to overall health, aging, and disease.

How To Support Your Mitochondria For Optimal Health

Mitochondrial DNA is more susceptible to damage than the rest of its genome. This is because free radicals are produced during ATP synthesis and because mitochondria don’t have the same protective mechanisms as other cells. This makes them, and therefore you, more vulnerable to disease. Maintaining healthy mitochondria is, therefore, crucial to your health. (2)

Read: Calcium Supplements: Should You Take Them?

Maintaining Mitochondrial Health

Thankfully, there are many ways you can support your mitochondrial health. These are through (you guessed it) diet, exercise, lifestyle, and a bit of supplementation. (3)

Eating a Nutrient-Dense Diet

Consuming a diet rich in antioxidants, essential fatty acids, vitamins, and minerals is essential for supporting mitochondrial health. Foods such as leafy greens, berries, fatty fish, nuts, seeds, and whole grains are excellent choices. These foods provide important nutrients that support mitochondrial function and help protect against oxidative stress.

Reducing Inflammatory Foods

Chronic inflammation can damage mitochondria and impair their function. To support optimal mitochondrial health, it is advisable to reduce or avoid processed foods, excessive sugar, refined grains, and unhealthy fats. Instead, choose whole, unprocessed foods that are anti-inflammatory in nature.

Read: Why Up to 80% of Us Are Deficient in Magnesium

Engaging in Regular Exercise

Regular physical activity has been shown to have a positive impact on mitochondrial health. Exercise increases the number and efficiency of mitochondria in our cells, promoting better overall mitochondrial function. Aim for a combination of cardiovascular exercise and strength training for optimal results. (4)

Prioritizing Sleep

Quality sleep is essential for optimal mitochondrial function and overall health. During sleep, our bodies repair and regenerate cells, including mitochondria. Aim for 7-8 hours of uninterrupted sleep each night to support mitochondrial health.

Managing Stress

Chronic stress can negatively impact mitochondrial health. Engaging in stress-reducing practices such as meditation, yoga, deep breathing exercises, and spending time in nature can help mitigate the detrimental effects of stress on mitochondria.

Supplementing Wisely

While it is always best to obtain nutrients from whole foods, certain supplements can support mitochondrial health. Coenzyme Q10 (CoQ10) is a potent antioxidant that plays a vital role in energy production. (5) One supplement that encompasses all of the mitochondria health-boosting nutrients is RegenerLife Powder by Natural Factors. This supplement:

  • Supports the health and cellular response of mitochondria*
  • Helps reduce fatigue and contributes to brain, muscle, and cardiovascular health and function*
  • Promotes the increase of energy production (ATP) at the cellular level

It is important to note that before starting any supplement regimen, it is advisable to consult with a healthcare professional to ensure its safety and appropriateness for your individual needs.

The Bottom Line

Maintaining mitochondrial health should be a priority for optimal overall health and longevity. By incorporating nutrient-dense foods, engaging in regular exercise, managing stress, prioritizing sleep, and considering targeted supplementation, we can support our mitochondria and promote long-term well-being. Taking these proactive steps may not only enhance our energy levels and vitality but also contribute to a healthier aging process.

Remember, our mitochondria are the powerhouses of our cells, and by supporting them, we can unlock our full potential for optimal health and well-being.

Keep Reading: 9 Benefits of NAC (N-Acetyl Cysteine): The ‘Do-It-All Supplement’ You’ve Never Heard Of


  1. Mitochondria.” Nature
  2. What are mitochondria?Medical News Today. Tim Newman. June 14, 2023.
  3. Supplements, Diet, & Habits to Improve Mitochondrial Health.” Body Bio. Dr. Thomas Wnorowski. November 9, 2022.
  4. Healthy muscle, mitochondria, and aging and NAD+.” Examine
  5. Coenzyme Q10.” Mount Sinai