If you’re experiencing fatigue, brain fog, poor recovery, or signs of early ageing, your mitochondria may be calling for support.
Mitochondria are the powerhouses of your cells—tiny organelles responsible for creating energy in the form of ATP. But they don’t just produce energy. They also play a key role in regulating inflammation, cell repair, and even longevity.
As we age—or when we’re exposed to chronic stress, toxins, infections, or poor nutrition—mitochondrial function can decline. This dysfunction fuels inflammation, accelerates cellular ageing, and increases the risk of chronic disease.
Let’s explore how mitochondrial health is at the heart of your energy, ageing process, and long-term wellness.
What Are Mitochondria (and Why Do They Matter)?
Every cell in your body (except red blood cells) contains mitochondria. Their main job is to produce adenosine triphosphate (ATP), the energy currency that powers everything from your heartbeat to hormone production.
But mitochondria are also involved in:
Regulating oxidative stress
Signalling the need for cellular repair or recycling (autophagy)
Managing inflammation and immune responses
Controlling apoptosis (cell death), which helps prevent cancer
When mitochondria are damaged or sluggish, you feel it: less energy, slower healing, and faster signs of ageing.
Mitochondria and Inflammation – The Hidden Feedback Loop
Mitochondrial dysfunction and inflammation feed each other in a damaging cycle:
Damaged mitochondria release free radicals (ROS) that increase oxidative stress
Oxidative stress activates the NLRP3 inflammasome, a key driver of chronic inflammation
Inflammatory cytokines further impair mitochondrial function
This cycle contributes to:
Fatigue
Muscle weakness
Brain fog
Insulin resistance
Autoimmunity
Accelerated biological ageing
How Mitochondrial Decline Accelerates Ageing
With age, mitochondria become less efficient and more vulnerable to damage. This is linked to:
DNA damage and shortened telomeres
Decreased resilience to stress
Slower metabolism and recovery
Neurodegeneration and cognitive decline
Mitochondrial dysfunction is now considered one of the hallmarks of ageing, and improving mitochondrial resilience is a central goal in functional and longevity medicine.
How to Support Mitochondrial Health Naturally
The good news? Mitochondria are highly responsive to nutrition and lifestyle. Here’s how to protect and energise them:
1. Prioritise Nutrient-Dense, Mitochondria-Supportive Foods
Colourful veg and fruits rich in polyphenols and antioxidants (blueberries, spinach, pomegranate, turmeric)
Healthy fats (olive oil, avocados, nuts)
Sulfur-rich foods (garlic, onions, broccoli)
2. Key Nutrients for Mitochondria
CoQ10 – Vital for energy production
Magnesium – Required for ATP formation
B vitamins – Essential for mitochondrial enzymes
Alpha-lipoic acid – Powerful antioxidant and mitochondrial protector
L-carnitine – Transports fatty acids into mitochondria for energy
NAC or glutathione – For detoxification and reducing oxidative stress
3. Practice Mitochondrial Renewal Habits
Intermittent fasting or time-restricted eating stimulates mitophagy (clearing damaged mitochondria)
Movement and strength training enhance mitochondrial biogenesis
Cold exposure and infrared sauna may improve mitochondrial resilience
4. Reduce Mitochondrial Toxins
Avoid processed foods, trans fats, excessive alcohol
Reduce exposure to heavy metals, mould, and environmental toxins
Support liver detoxification pathways (cruciferous veg, bitter herbs)
Functional Testing for Mitochondrial Health
Consider:
Organic Acids Test (OAT) for mitochondrial markers like succinate, fumarate, and carnitine
Oxidative stress markers (8-OHdG, lipid peroxides)
Nutrient status tests (magnesium, B12, CoQ10, zinc)
Final Thoughts
Your energy, inflammation, and resilience all begin at the cellular level. By supporting mitochondrial health, you don’t just feel better—you protect your body against premature ageing and chronic disease.
Want more energy and less inflammation? Book a consultation or explore my mitochondrial support protocols to get started.