Healthy Cells Mean a Healthy Body: Mitochondria Maintenance

Keeping our cells healthy is key to staying well and helping to prevent disease. Your 30 trillion cells each contain mitochondria, the cell’s tiny “battery” and energy source. The main cause of death worldwide is non-communicable diseases such as heart disease, strokes, diabetes, cancer, chronic lung diseases, and brain diseases, including Alzheimer’s disease and dementia. Anything you do to keep your mitochondria healthy can mitigate these diseases, potentially extending life and increasing the quality of life. We have talked about how mitochondria work in some of our previous articles. In this article, we will discuss the origins of mitochondria, lifestyle considerations, and symptoms of mitochondria disease. Also, we include a long list of foods, supplements and nutrients that support mitochondrial functioning.

What are Mitochondria?

The primary function of mitochondria is to produce energy for the cells by breaking down glucose and other nutrients. Mitochondria are often referred to as the “powerhouses of the cell”, because they are responsible for the extraction of energy from food through cellular respiration. Mitochondria produce 90% of the energy that every cell in the body needs to survive. The energy is released in the form of adenosine triphosphate (ATP). Research shows that poorly functioning mitochondria make it difficult for cells to metabolize. Impaired mitochondria also amplify inflammation and oxidative stress, making chronic disease progress more quickly.

How Did Mitochondria Evolve?

According to the widely accepted theory, mitochondria originated from an ancient prokaryotic bacteria, specifically from the alpha proteobacteria group. Ultimately, it created a symbiotic relationship with cells, evolving into the organelle we know as the mitochondrion. An organelle is a specialized structure within a cell that performs a specific function, essentially acting like a tiny organ within the cell.This process, called endosymbiosis, started to occur over 1.5 billion years ago.
The mitochondria perform key multitasking roles. The organs that require more energy to function, such as the brain, heart, and muscles, are the ones richest in mitochondria. For example, the cells of the heart, an energy-intensive organ, contain up to 40% mitochondria.¹

How Important Are Antioxidants for Supporting Healthy Mitochondria?

Oxidative stress harms Mitochondria. These tiny organelles are potential victims of free radicals. When your body has too many free radicals, damage to the cells is rampant. Over time, oxidative stress can cause systemic inflammation, cancer, Alzheimer’s disease, heart disease, and accelerated aging. Antioxidants give your body a fighting chance against free radicals. For example, Vitamins C, E, and A, beta carotene, lutein, flavenoids, carotenoids, and CoQ10 are antioxidants.

What is AMPK and Why Is It Important

AMP-activated protein kinase (AMPK) is an enzyme found in both primitive unicellular organisms and mammals.² It is involved in the regulation of essential activities including mitochondrial biogenesis,³ angiogenesis (new blood vessel growth), ⁴ cell polarity (which is crucial for many cellular processes like migration, tissue formation, and development) ⁵ and the control of food intake and whole-body energy expenditure.

The AMPK enzyme is found inside every cell in your body and acts as a storage unit for cellular energy. It acts as an “energy sensor” that helps determine and even influence your overall body fat composition. As we age, these sensors weaken, which contributes to added unwanted body fat. This extra fat, in turn, can accelerate the aging process.

Lifestyle Recommendations

AMPK-enhancing foods improve AMPK function. Water-soluble dietary fibers, like apples and oatmeal, can aid in weight management and enhance AMPK levels naturally.

Eat a healthy diet that includes the range of rainbow colors in fruit and vegetables. Colorful produce is high in polyphenols that help support AMPK activation.

Maintain a low carbohydrate diet, particularly avoiding refined carbs such as white bread, white pasta, white rice, etc. Keep your sugar intake low, and avoid artificial sweeteners.

Intermittent Fasting is a powerful natural method for AMPK activation. ⁶ During fasting, the body depletes its energy reserves, which prompts AMPK to mobilize stored fats for energy production This process supports weight control and improves insulin sensitivity and overall metabolic health. Consult your doctor before proceeding.

Maintain a healthy exercise routine. Physical inactivity is a major factor for many diseases. Being sedentary is beginning to be considered a disease by itself! ⁷ Research is starting to support the theory that regular exercise activates AMPK.

Limit alcohol consumption. AMPK appears to protect the liver against damage from excessive alcohol consumption,⁸ but this is no reason to take up drinking. Ethanol promotes oxidative stress, which puts the mitochondria under attack, especially in the liver.

Mitochondria Dysfunction and Eye and Brain Disease

Mitochondria dysfunction can be associated with the following eye diseases: Leber’s Disease, Retinitis Pigmentosa, cataracts, optic nerve atrophy, eye muscle weakness, optic neuropathy, retinal damage, rod-cone dystrophy, and Stargardt’s disease.

Brain disorders affected by mitochondrial dysfunction include Alzheimer’s Disease, ⁹ Parkinson’s, and possibly other dementia-related disorders where mitochondria problems appear to be critical factors.

Symptoms of mitochondrial diseases can include:

• Weak or painful muscles, low muscle tone, and difficulty with physical activity.
• Issues with vision or hearing.
• Stunted growth.
• Challenges with learning and developmental delays.
• Conditions on the autism spectrum.
• Diseases affecting the heart, liver, or kidneys.
• Nutrients/Herbs/Foods That Support Healthy Mitochondrial Function

Curcumin helps improve metabolism, reduce inflammation, and burn fat¹⁰. It also activates the AMPK enzyme, supporting energy balance.

Berberine, another powerful compound, activates AMPK and is great for regulating blood sugar, supporting heart health, and burning fat¹¹. It has been compared to metformin for managing blood sugar. Berberine also protects the eyes from light damage and may help with brain disorders by improving energy function in cells. You can find berberine in plants like barberry and goldenseal, but it’s most effective in supplement form.

B Vitamins: Essential for energy production in cells (Krebs Cycle).

Taurine: Supports energy creation in mitochondria.

Selenium, Vitamin E, Coenzyme Q10, Caffeine, Melatonin:

• Boost energy production.
• Help create new mitochondria.
• Protect against oxidative damage.

Vitamin C: Reduces stress on cells and supports mitochondrial health.

Zinc: Important for maintaining mitochondrial function.

Carnitine: Aids in breaking down fats for energy.

Nitrate and Lipoic Acid: Support various mitochondrial functions.

UBQH (CoQ10):

• Vital for energy transfer.
• Acts as an antioxidant, protecting cells from damage.¹²

PPQ (Pyrroloquinoline Quinone), Resveratrol, and Quercetin:

• Enhance mitochondrial respiratory function.
• Important for neurogenesis and Brain Derived Neurotrophic Factors (BDNF), which aid learning, memory, alertness, mood, weight control, and energy metabolism.

Curcumin:

• Induces neurogenesis.¹³
• Protects against fat oxidation.
• Reduces neuron damage from free radicals in neurodegenerative conditions.¹⁴

Blueberries:

• Polyphenols support neurogenesis.¹⁵
• Protect cognitive abilities.

Goji Berries (Lycium Barbarum):

• Support neurogenesis.¹⁶
• Protect against neurogenesis suppression caused by chemicals.
• High in antioxidants, vitamins, and flavonoids.

Omega-3 Fatty Acids:

• Induce neurogenesis through synapse support and neurite growth.
• Reduce inflammation and protect the brain.
• Enhance BDNF synthesis, crucial for learning and memory.¹⁷
  Stimulate mitochondrial biogenesis, improving longevity, energy use, and protection from reactive oxygen species.¹⁸

NMN (Nicotinamide Mononucleotide):
Precursor to NAD+, vital for metabolism, DNA repair, cell growth, and survival.

Vitamins C & E:

• Reduce lipid peroxidation, preventing oxidative damage to lipids.
• Maintain membrane permeability and fluidity.

Ashwagandha:

• Reduces stress and anxiety.
• Improves sleep, energy, and mental clarity.
• Promotes brain health.

Essential Fatty Acids (EPA and DHA):

• DHA concentrated in neuronal membranes and synapses.
• Regulate neurotransmission and signal transduction.
• Interact with membrane-bound enzymes.
• These nutrients collectively support mitochondrial health, boost energy production, and protect against oxidative damage, contributing to overall cellular and metabolic well-being.

Supplement Recommendations

Mitochondrial Cofactors 90 vegcaps

Mitochondria Support Package – any one of the products in this package can be ordered individually as well.

PPQ – Pyrroloquinoline quinone helps support mitochondria function, the power supply of the cells, and is a powerful antioxidant. This formula is non-GMO

L-Carnosine. Carnosine is a molecule (containing two amino acids) that has antioxidant properties to fight free radicals.

Dr. Grossman’s Premium Turmeric Vcaps (Organic)

Berberine GT (Green Tea) 60 vegcaps

Dr. Grossman’s Vitamin C – (plant-based). Organic Amla supplies vitamin C content of this formulation, along with bioflavonoids that synergistically support vitamin C.

Dr. Grossman’s Advanced Eye and Dr. G’s Whole Food Superfood Multi120 Vcap Combo – 2 months supply

Advanced Eye and Vision Support Formula

Books

Natural Eye Care: Your Guide to Healthy Vision and Healing

Natural Brain Support: Your Guide to Preventing and Treating Alzheimer’s, Dementia, and Other Related Diseases Naturally

Natural Parkinson’s Support: Your Guide to Preventing and Managing Parkinson’s