Is Your Energy Low?

Mitochondria are often referred to as the powerhouses of the cell, and for good reason. They generate most of the energy needed for cellular processes by producing ATP, the body's energy currency. When mitochondria aren’t working optimally, the whole body feels it, leading to a range of symptoms. If you’re dealing with constant fatigue, brain fog, muscle weakness, or frequent headaches, it might not just be “normal stress”—it could be a sign of mitochondrial dysfunction.

While mitochondrial dysfunction is associated with aging, chronic diseases, and even genetic conditions, the good news is that you can take steps to boost their performance. Here are five simple ways to improve mitochondrial function and get back to feeling like yourself again.

1. Adopt a Ketogenic Diet

One of the most effective ways to improve mitochondrial function is through a ketogenic diet. A ketogenic diet emphasizes high-fat, moderate-protein, and low-carb foods, causing your body to produce ketones as an alternative energy source. Ketones are more efficient than glucose because they create less oxidative stress during the energy production process, allowing your mitochondria to operate more smoothly.

Research suggests that ketones enhance mitochondrial biogenesis (the formation of new mitochondria), especially in the brain, improving cognitive function and protecting against neurodegenerative diseases like Alzheimer's . This diet has also been linked to better energy levels, reduced inflammation, and a lower risk of metabolic diseases.

2. Exercise Regularly

Exercise is one of the most effective ways to improve mitochondrial health. Regular physical activity, particularly aerobic exercises like walking, cycling, or swimming, can increase the number and efficiency of mitochondria. This process is known as mitochondrial biogenesis .

Resistance training, or strength training, also has similar benefits. By breaking down muscle fibers during workouts, your body triggers repair processes that involve mitochondria. Over time, this leads to stronger muscles and better energy utilization. Start with moderate exercise and build from there, making sure to stay consistent for long-term benefits.

3 . Prioritize Sleep

Mitochondria undergo repair and detoxification processes during sleep. A lack of sleep can impair these functions, causing mitochondrial dysfunction to worsen. Poor sleep also increases oxidative stress, which further damages your mitochondria. Aim for 7-9 hours of sleep each night, with a focus on quality sleep.

Developing a solid bedtime routine can help: avoid blue light from screens at least an hour before bed, create a comfortable sleep environment, and go to bed at the same time every night to optimize your body’s circadian rhythms.

4. Consider Mitochondrial-Supporting Supplements

Certain supplements can be highly beneficial for mitochondrial health. CoQ10 (Coenzyme Q10) is one of the most well-known because it plays a direct role in ATP production. It also acts as an antioxidant, protecting mitochondria from damage . PQQ (Pyrroloquinoline quinone) and alpha-lipoic acid are other supplements known to support mitochondrial function and reduce oxidative stress.

Magnesium, an essential mineral, also plays a crucial role in energy production by helping mitochondria use ATP effectively. Ensuring adequate intake of these nutrients can improve both mitochondrial function and overall energy levels.

5. Minimize Toxins and Manage Stress

Our modern environment is full of toxins—heavy metals, pesticides, and other chemicals—that can accumulate in the body and impair mitochondrial function. Reducing your exposure by choosing organic produce, filtering your water, and avoiding harsh household chemicals can help take the load off your mitochondria.

Stress is another big factor. Chronic stress releases cortisol, which can overwhelm your mitochondria and lead to dysfunction. Practices like meditation, yoga, or even just regular walks in nature can help reduce stress and keep your energy systems functioning properly.

Final Thoughts

If you’ve been struggling with low energy, mental fog, or muscle fatigue, your mitochondria might need a little extra care. By adopting a ketogenic diet, exercising regularly, getting enough sleep, supplementing smartly, and reducing toxins and stress, you can help your mitochondria thrive. Small changes can add up to big improvements in your energy and well-being.

References:

1. Paoli, A., Rubini, A., Volek, J. S., & Grimaldi, K. A. (2013). Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. European Journal of Clinical Nutrition, 67(8), 789-796.
2. Hood, D. A., Memme, J. M., Oliveira, A. N., & Triolo, M. (2019). Maintenance of Skeletal Muscle Mitochondria in Health, Exercise, and Aging. Annual Review of Physiology, 81, 19-41.
3. Littarru, G. P., & Tiano, L. (2007). Clinical aspects of coenzyme Q10: An update. Current Opinion in Clinical Nutrition & Metabolic Care, 10(6), 641-646.