Why you can trust Nutri Advanced  Every article on our site is researched thoroughly by our team of highly qualified nutritionists. Find out more about our editorial process.

Mitochondria are often referred to as the ‘powerhouse of the cells’ because they generate the majority of the chemical energy required for various biochemical reactions in the body. These tiny organelles play a vital role in keeping our cells, and ultimately our bodies, functioning optimally. Mitochondria levels vary across the body’s organs, with areas like the liver, kidneys, muscles, and brain requiring high concentrations of mitochondria due to their energy demands.

When mitochondrial function declines or if the body has an issue with producing mitochondria, it can lead to fatigue, weakened immune response, and cognitive decline. Supporting mitochondrial production is key for maintaining energy levels and overall health.

In this article we will explore various ways to increase mitochondria production, helping you improve mitochondrial health and support the body’s energy production at a cellular level.

Increase your intake of antioxidants

Antioxidants are essential when it comes to maintaining mitochondrial health, particularly as mitochondria are highly susceptible to oxidative stress. This stress occurs when there’s an imbalance between free radicals and antioxidants in the body, and may be triggered by factors including excess alcohol, physical overexertion, or emotional stress.

To support mitochondrial health, increase your intake of antioxidant-rich foods. These include brightly-coloured vegetables like spinach, bell peppers, and kale, as well as red berries, red grapes, and spices like turmeric and ginger. Eating these foods regularly can help protect mitochondria from oxidative damage and promote their efficient functioning, providing mitochondrial support.

Increase your protein intake

Protein also plays a critical role in mitochondrial health because it provides the building blocks for key amino acids like glutathione, which is needed for protecting mitochondria. Foods rich in protein, such as lean meats, fish, eggs, beans, lentils, and nuts, can help to supply these vital amino acids.

By increasing your intake of protein-rich foods, you can boost your glutathione levels, which directly supports mitochondrial production and helps your body manage oxidative stress more effectively.

Support your magnesium levels

Magnesium is an essential mineral that plays a direct role in energy production within the mitochondria. Healthy magnesium levels are crucial for the proper functioning of mitochondria, making it vital for energy metabolism and overall mitochondrial health.

You can support your magnesium intake by consuming foods like dark chocolate, avocados, fatty fish, tofu, legumes, and seeds. Many of us don’t consume enough magnesium via our diets so incorporating magnesium supplements into your daily routine is a great way to support mitochondrial health.

Consume healthy fats

Healthy fats can be a good source of energy for the mitochondria, because they act as fuel and have anti-inflammatory properties that promote optimal mitochondrial function. Incorporating fats like omega-3 from oily fish, flaxseed oil, walnuts and seeds could support biochemical reactions in the mitochondria.

Healthy fats can be a good source of energy for the mitochondria, because they act as fuel and have anti-inflammatory properties that promote optimal mitochondrial function. Incorporating fats like omega-3 from oily fish, flaxseed oil, walnuts and seeds could support biochemical reactions in the mitochondria.

These healthy fats not only help with energy production but also support cellular repair and inflammation management, for long-term mitochondrial support.

Consider taking mitochondrial supplements

It’s not always easy to meet your nutritional requirements through diet alone, so mitochondrial support supplements such as CoQ10, alpha-lipoic acid, and our Mitochondrial Resuscitate are designed to support effective mitochondrial production and efficiency.

Mitochondrial Resuscitate is our expertly-formulated supplement which works by providing essential nutrients including vitamins A, C and E, selenium, zinc, NAC, alpha lipoic acid and CoQ10, that aid in mitochondrial repair and energy production. While supplements aren’t necessary for everyone, they can be a convenient way to support those looking to optimise their mitochondrial function.

This website and its content is copyright of Nutri Advanced ©. All rights reserved. See our terms & conditions for more detail.

Nutri Advanced has a thorough research process and for any references included, each source is scrutinised beforehand. We aim to use the highest value source where possible, referencing peer-reviewed journals and official guidelines in the first instance before alternatives. You can learn more about how we ensure our content is accurate at time of publication on our editorial policy.