Mitochondrial Support
Mitochondria are the powerhouse of your cells and are largely responsible for producing your ATP (think sources of energy). When your mitochondria are healthy you can produce a high amount of ATP, when your mitochondria are damaged, your body produces a low amount of ATP and this is where chronic illness and autoimmune conditions set in. Cellular repair (repairing your body at the cellular level) is a big part of mitochondria support. There is no supplement for mitochondria support and cellular repair that can make up for poor lifestyle habits. Your lifestyle habits will have the biggest impact on your mitochondria function and long-term health.
Mitochondria Support Guidelines:
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Circadian rhythm, sleep 7-9 hours at night.
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Early morning and late evening sunshine, meditation, and daily outside movement.
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Moderate exercise stimulates mitochondrial growth (but avoid overtraining)
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Chronic stress increases oxidative damage; breathing, mindfulness, music, and play help balance cortisol levels and oxidative stress.
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Limit exposure to pesticides, plastics (BPA), heavy metals, emfs, and environmental toxins.
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Emphasize vegetables, fruits, lean proteins, healthy fats, and low-glycemic carbs.
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Omega-3s (fish, flax, chia) and monounsaturated fats (olive oil & avocado) fuel mitochondria.
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Adequate protein supplies amino acids for repair and energy metabolism.
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Antioxidant-rich foods such as colorful fruits/veggies, green tea, turmeric, and dark chocolate reduce oxidative stress.
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Proper water intake supports cellular energy production. Spring water is quite helpful for cellular repair.
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It is important to note that packaged foods go through an inflammatory process that damage our cells. Simple preservatives such as guar gum still harm our intestinal lining which is where chronic illness and autoimmune disease most often start. Avoiding packaged foods increases our bodies natural ability to detox and improves our cell’s function.
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Key Nutrients for Mitochondria Support
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CoQ10 – Supports electron transport chain and energy production.
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B-vitamins (B1, B2, B3, B6, B12, folate) – Crucial for ATP generation, you may need methylated vitamins depending on your gene tests (please see Genes tab for more info)
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Magnesium – Needed for hundreds of enzymatic reactions, including ATP synthesis.
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Alpha-lipoic acid – Antioxidant that helps recycle other antioxidants.
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L-carnitine – Helps transport fatty acids into mitochondria for fuel.
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Vitamin C & E – Protect mitochondria from free radical damage.
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D-ribose – Supports ATP recovery after stress.
Specialized Approaches
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Intermittent fasting or time-restricted eating (when appropriate) may enhance mitochondrial efficiency.
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Cold/heat exposure (like sauna or short cold showers) can stimulate mitochondrial resilience.
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Functional lab testing may be used to identify nutrient deficiencies or oxidative stress markers.