What Are Mitochondria and What Do They Do?
A common way to describe the mitochondria are the "powerhouses of the cell." They're located inside the cells and are involved in making a molecule called ATP. You can think of ATP like cash. Your body absorbs glucose from food, which are like $100 bills and the process of creating ATP is like breaking that $100 into easily spendable $1 bills. ATP is like "energy currency" that's used by your muscles, nerves, enzymes, and in the production of DNA.
The creation of ATP happens during a process called cellular respiration that uses something called the electron transport chain (ETC). Electrons are shuttled along to enzyme complexes with the help of certain nutrients. There are 5 complexes along the chain and each one needs certain nutrients to function well.
Keeping your mitochondria healthy is important because they are sensitive to oxidative damage that chronic EBV can cause. Chronic illness, environmental exposures and an antioxidant deficient diet can all contribute to this oxidative stress.
Nutrients for Optimal Cellular Energy Production
These nutrients play a crucial role in supporting the electron transport chain (ETC) by directly assisting its function and shielding it from oxidative damage.
B Vitamins (B1, B2, B3, B12)
These are needed by complexes 1 and 2 and help protect complex 4. You can get them in a methylated B complex or in whole grains, good quality meat, eggs, legumes and dark leafy vegetables.
Iron
This mineral is needed by complexes 1, 2, 3 and 4. It’s important to get tested if you’re supplementing with it because you can overdo it. Ferritin, which is a storage form of iron, is a good way to monitor and preferably you’d want to be around 40 - 75 ng/ml.
Coenzyme Q10 (CoQ10)
This antioxidant is used by complexes 1, 2, and 3 and helps the electrons stay in the ETC. People taking cholesterol lowering drugs and oral contraceptives may be low in this nutrient, which can be found in animal protein or through supplementation.
Magnesium and Other Minerals
Magnesium is needed in complex 5 as well as hundreds of other reactions in the body. You may need it if you experience muscle cramping, muscle tension, constipation, anxiety, PMS and cravings.
Other minerals to consider would be calcium, potassium, zinc, and copper. These can help with the ETC and to offset heavy metals.
Omega-3 Fats
Omega-3 fats are needed by complex 2, are anti-inflammatory and help with cellular detox. They make up cell membranes and are important for brain function. Omega-3 oils are sensitive to oxidation so keep them cold.
In Summary…
Mitochondria, often called the "powerhouses of the cell," are responsible for producing ATP, the body's energy currency, through a process that involves the electron transport chain (ETC). The ETC relies on key nutrients to function properly. Chronic illness, environmental stressors, and poor diet can weaken mitochondrial function, making proper nutrient intake crucial for maintaining cellular energy and overall health. Essential nutrients like B vitamins, iron, Coenzyme Q10, magnesium, and omega-3 fats support the ETC by assisting energy production and protecting against oxidative damage.
If you liked this post and found it helpful I'd love to know! Feel free to share this post with anyone who might like to read it.
If you’d like to stay in touch, follow me on socials. If you'd like to work with me 1:1, book a free consultation call.
Thanks for reading and I’ll see you next time!
-Dr. Jamie
Resources
Anderson, P. #09 Redox and inflammation: Cell damage and therapies. Consult Dr. Anderson. Retrieved February 6, 2025, from https://www.consultdranderson.com/courses/09-redox-and-inflammation-cell-damage-and-therapies/
Anderson, P. #106 Mitochondrial Disease and Disorders. Consult Dr. Anderson. Retrieved February 6, 2025, from https://www.consultdranderson.com/courses/106-mitochondrial-disease-and-disorders/
Kines, K. (2018). The Epstein-Barr virus solution: The hidden undiagnosed epidemic of chronic fatigue, fibromyalgia, and autoimmune disease - how to heal and regain your life. Holistic Nutrition Press
This website is not intended for the purpose of providing medical advice. All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.
Comments