8 min. reading
Do you find yourself running out of energy in the morning?
Getting tired faster than before or losing mental clarity?
The problem may not be a lack of sleep or too much stress, but the mitochondria – the cellular power plants that keep your cells energised.
About a fifth of our lives are spent in poor health due to chronic diseases, and mitochondria – the body’s cellular powerhouses – play a central role. When their function weakens, the risk of cardiovascular disease, diabetes, accelerated ageing, neurodegenerative disorders, obesity and cancer increases.
Mitochondria produce ATP, the energy currency of cells, but are often damaged by modern lifestyles, toxins and chronic stress. Targeted strategies can protect their function, stimulate repair and improve energy, resilience and longevity.
Table of contents
What are mitochondria and why is mitochondrial function fundamental to health?
Mitochondria are organelles in cells that act as cell power plants. They produce adenosine triphosphate (ATP) from oxygen and nutrients – the energy currency that powers all cellular processes. There are about 1000 trillion of these compounds in the body, and each cell contains from a few hundred to several thousand, depending on its energy needs. Most of them are found in the heart, brain, muscles and liver – the organs with the highest energy requirements.
Key functions of mitochondria:
- Energy production – the production of ATP for cell function.
- Metabolic centres – involved in metabolic pathways.
- Cellular respiration – using oxygen to produce energy efficiently.
- Calcium balance – regulates muscle function and signalling.
- Cell death (apoptosis) – removing damaged cells.
- Thermogenesis – the production of heat to maintain body temperature.
How to recognise mitochondrial dysfunction?
The signs of weakened mitochondria vary depending on the organs affected.
Early warning signs:
– Chronic fatigue despite getting enough sleep
– Brain fog (poor concentration, memory)
– Muscle pain without clear cause
– Slow recovery from exercise or illness
– Digestive problems, slowed digestion
– Increased sensitivity to sound, light, chemicals
– Mood swings – irritability, depression
– Sleep disturbances – difficulty falling asleep, restless sleep
Advanced dysfunction can cause:
– Cardiovascular problems
– Neurological symptoms
– Eye and hearing problems
– Hormonal imbalances
If you have four or more early signs, your mitochondria probably need extra support.
The main causes of mitochondrial damage
Environmental toxins
Heavy metals (mercury, lead, cadmium), pesticides and herbicides in food, chemicals in cleaning products and cosmetics, and polluted air (exhaust fumes, industry) can directly damage mitochondria and stress metabolic pathways.
Processed diets
Excessive sugar intake increases oxidative stress, trans fats alter the composition of cell and mitochondrial membranes and impair their function, antioxidant deficiencies weaken defences, and food additives add to the burden on metabolic pathways.
Chronic stress
Prolonged elevated cortisol and inflammatory cytokines directly stress mitochondria, while lowering levels of BDNF – a growth factor that stimulates the formation of new mitochondria. The result is poorer cell renewal and less efficient energy production
Unhealthy lifestyle
Lack of exercise reduces the number of mitochondria, poor sleep quality hinders mitochondrial renewal and chronic dehydration slows down metabolic processes.
Read more about supporting the body’s cleansing processes in this article:
Natural Detoxification: How to support the body’s cleansing processes in 21 days
8 strategies to optimise mitochondria and their function
1. Anti-inflammatory diet rich in antioxidants
Mitochondria need constant protection from oxidative stress. During energy production, free radicals are produced which can damage their membranes and DNA. Antioxidants from food act as natural “fire extinguishers” for these molecules.
It is important to choose foods with a low glycaemic index, as they allow for a more stable ATP production without rapid energy spikes and crashes. High glucose spikes lead to mitochondrial overload and more free radicals, while a low GI allows more efficient energy use and reduces the risk of insulin resistance.
Nutrients for mitochondria
- Berries (blueberries, cranberries, goji berries) – anthocyanins, low GI
- Dark green vegetables (spinach, kale) – folate, magnesium
- Oily fish (salmon, sardines, mackerel) – omega-3, coenzyme Q10
- Nuts and seeds (walnuts, flaxseed) – vitamin E, magnesium
- Green tea – EGCG for mitochondrial biogenesis
- Avocados – healthy fats for membranes
- Fermented foods – supporting the gut-mitochondrial axis
Avoid
- Refined sugars and syrups – they cause glycaemic spikes and oxidative stress
- Trans fats and oxidised oils – alter mitochondrial membranes
- Processed foods with additives – they burden the metabolic pathways
- Burnt food (acrylamide) – forms AGEs that damage mitochondrial enzymes
A low GI diet also reduces glycation – the binding of sugars to proteins to form AGEs (advanced glycation end products). These can damage mitochondrial enzymes in the energy chain and impair ATP production.
Just one handful of berries a day can help protect mitochondria from oxidative stress.
2. Targeting mitochondrial biogenesis
Physical activity is the strongest trigger for the formation of new mitochondria. When muscles need more energy, the body responds by increasing the production of mitochondria – a process called mitochondrial biogenesis. Research shows that the number of mitochondria can increase by 50-100% within 6-8 weeks of regular exercise.
High Intensity Interval Training (HIIT):
– 2-3 times a week, 15-20 minutes
– 1:2 ratio – 30 seconds intense, 60 seconds rest
– Activates PGC-1α – the master gene switch for mitochondria
Strength training:
– 2x weekly – large muscle groups
– Increases mitochondrial density in muscle
– Improves insulin sensitivity
Low-intensity cardio:
– Walking, cycling – 30-45 minutes
– Increases capillary density – better oxygen supply
– Supports mitochondrial efficiency
The good news: just 20 minutes of targeted exercise can trigger a surge of new mitochondria and improve your energy.
3. Optimising sleep for mitochondrial repair
During sleep, key repair processes take place: autophagy (the clearing of damaged mitochondria) and the synthesis of new ones. Melatonin, released in the dark, acts as a powerful antioxidant and protects mitochondria from damage. Sleep deprivation can reduce their function by up to 25%.
Rules for a good night’s sleep:
- Sleeping before 22:30 stimulates the natural production of melatonin.
- 7-9 hours of uninterrupted sleep gives you enough time to recover.
- Perfect darkness ensures optimal melatonin function.
- A cold bedroom (16-19 °C) stimulates the activation of brown fat.
- No screens 2 hours before bedtime – blue light suppresses melatonin.
Just one more hour of quality sleep can significantly improve energy and mitochondrial function the next day.
4. Time-limited feeding for autophagy
Fasting stimulates the natural cleansing of damaged mitochondria and the formation of new ones. When the body is deprived of food for a period of time, autophagy – the process of “recycling” cellular components – is activated, allowing mitochondria to rebuild and become more efficient.
16 : 8 method:
- 16 hours without food – activation of autophagy
- 8-hour feeding window – enough time for digestion
- Last meal by 19:00 – supports quality sleep
Prolonged fasting (24-48 hours):
- 1× monthly – promotes deeper autophagy
- Under professional supervision for chronic diseases
- Enhances the processes of new mitochondrial formation
Even short, regularly timed feedings can significantly improve energy and mitochondrial function.
5. Stress management for mitochondrial protection
Chronic stress puts a heavy strain on mitochondria. Elevated cortisol inhibits mitochondrial repair (biogenesis), increases oxidative stress and depletes nutrients needed for energy metabolism. As a result, mitochondrial efficiency can drop by as much as 30-40%.
Proven strategies to reduce stress:
- Mindfulness meditation – 10-20 minutes a day improves recovery.
- Breathing exercises 4-7-8 – activate the parasympathetic nervous system.
- Yoga – combines movement, breathing and relaxation.
- Walking in nature – can lower cortisol by around 30%.
- Cold showers – a mild hormonal stress that boosts immunity.
Managing stress regularly not only helps you to feel calm and well, but also helps your mitochondria to function more efficiently.
6. Support with key nutraceuticals
Specific nutrients are needed for optimal mitochondrial function. Complex biochemical pathways include a number of cofactors, vitamins, minerals and functional compounds.
The fundamental trinity:
- Coenzyme Q10 – a key electron carrier in the respiratory chain
- Magnesium – cofactor for more than 300 enzymes, including ATP synthase
- B-complex vitamins – essential for energy metabolism
Advanced support:
- PQQ – stimulates the formation of new mitochondria
- Alpha-lipoic acid – a universal antioxidant and recycler of other antioxidants
- NAD⁺ precursors (vitamin B3) – nicotinamide (NAM), nicotinamide riboside (NR), NMN – all increase the availability of NAD⁺, which is crucial for energy and regeneration
- L-carnitine – facilitates the transport of fatty acids into mitochondria
Additional functional support:
- Essential amino acids (EAAs) – building blocks of proteins and promoters of mitochondrial biogenesis
- MCT C8 oil – a rapidly available fuel for ketone formation, which is efficiently used by mitochondria for energy
The right combination of essential and advanced nutrients can significantly improve ATP production, protect mitochondria from oxidative stress and support long-term vitality.
7. Light therapy for circadian rhythm and mitochondria
Natural light directly affects mitochondrial function. Near-infrared light stimulates the enzyme cytochrome c oxidase in the respiratory chain, and morning sunlight regulates the circadian rhythm that coordinates mitochondrial activity with the body’s needs.
Morning light:
- 15-30 minutes of sun exposure by 10:00
- Activates mitochondria in the retina
- Synchronises circadian rhythm
Infrared light:
- The near spectrum (660-850 nm) stimulates mitochondrial activity
- Using LED panels or infrared saunas
- Tree leaves naturally reflect infrared light – so nature walks are particularly recommended
- 5-20 minutes a day to boost energy
Regular exposure to light helps to synchronise the biological clock, stimulates ATP production and supports long-term vitality.
8. Reducing exposure to toxins
Prevention is the most effective strategy for maintaining mitochondrial health. Environmental toxins can damage mitochondrial membranes, disrupt enzymes and cause oxidative stress. Heavy metals, pesticides and industrial chemicals accumulate in mitochondria and impair their long-term function.
Home and environment
- Natural cleaners (vinegar, baking soda)
- Filtered water to reduce chlorine and fluoride
- Indoor plants for better air
Nutrition
- Organic and pesticide-free food
- Glass packaging instead of plastic
- Freshly prepared meals with fewer preservatives
Less exposure to toxins means more mitochondrial protection and more stable energy in the long term.
To see how detoxification affects metabolism and weight loss, see Why can’t you lose weight despite dieting? The role of detoxification in weight loss
Essential amino acids - building blocks for mitochondrial energy
Mitochondria need a constant supply of amino acids to produce energy efficiently and to make new mitochondria. Amino acids are not only the building blocks of proteins, but also an alternative source of energy and precursors of neurotransmitters that regulate metabolism and well-being.
How amino acids support mitochondria
- Mitochondrial biogenesis – essential for synthesising new mitochondria and maintaining the quality of existing ones.
- Stable energy – EAAs provide additional pathways when glucose is in short supply and prevent energy crashes.
- Neurotransmitters for focus and mood – tryptophan (serotonin, sleep and well-being), tyrosine (dopamine, motivation and focus).
- Muscle mass – leucine stimulates muscle synthesis; muscles are rich in mitochondria and key to metabolism.
Why EAAs instead of protein?
- Rapid absorption – directly into the bloodstream, without the need for digestion
- No burden on digestion – energy remains available to cells
- High bioavailability – almost full recovery
- Optimal ratio – adapted to mitochondrial function
For practical mitochondrial support, you can look for formulas with a balanced amino acid profile. An example is AminoElite+, which combines all 9 essential amino acids, a 4:1:1 ratio of BCAAs and additional functional compounds (L-carnitine, taurine, vitamin C) – to support energy metabolism, mitochondrial membrane protection and natural vitality without caffeine.
MCT C8 oil - direct fuel for mitochondria
Medium-chain triglycerides, especially caprylic acid (C8), are a unique fuel for mitochondria. Unlike normal fats, C8 does not require digestion but goes directly to the liver where it is quickly converted into ketones – an alternative fuel that is often more efficient than glucose.
How C8 supports mitochondria
- Ketones as direct energy – C8 is converted to β-hydroxybutyrate and acetoacetate, which are used by mitochondria to produce ATP.
- Higher efficiency – ketones generate up to 25% more ATP per oxygen molecule than glucose.
- Less oxidative stress – ketone metabolism produces fewer free radicals and protects mitochondria.
- Fuel for the brain – ketones cross the blood-brain barrier and serve as a stable source of energy for cognition and focus.
Organic C8 MCT oil
✓ Over 98% pure caprylic acid – for fastest conversion to ketones
✓ Neutral taste – easy to incorporate into diet
✓ Pesticide and chemical free
Practical applications for energy
- Fasting in the morning – 1 tablespoon for a ketone boost
- In coffee with butter – for long-lasting satiety and focus
- Pre-workout – stable energy without sugar crashes
- During fasting – supports ketogenesis without interruption
Regular use of C8 oil provides rapidly available energy, protects the mitochondria and supports both physical and mental performance.
A personalised approach to mitochondrial health
Every individual is different, so one-size-fits-all recipes don’t work. Success is influenced by your health, genetics, lifestyle and environment. The key is to make changes that make sense for you – and that help you to be more energetic, resilient and well in the long term.
Triple support for mitochondria: AminoElite+, CellRenew and C8 MCT
When you need holistic support for mitochondrial function, a combination of essential amino acids, protective nutraceuticals and ketone fuel can be an effective approach to restore cellular energy.
AminoElite+ – energy building blocks
– 9 essential amino acids and BCAA 4:1:1 – support protein and mitochondrial synthesis
– L-Carnitine – transport of fatty acids to mitochondria
– Vitamin C – antioxidant protection and glutathione support
– Fast acting formula without digestive burden
CellRenew – protection and regeneration
– Antioxidants (NAC, vitamin E, selenium, alpha-lipoic acid) – help protect cells from oxidative stress
– B-complex and magnesium – release energy for metabolism
– Plant polyphenols – stimulate mitochondrial biogenesis and autophagy
C8 MCT oil – ketone fuel
– >98% pure caprylic acid – fast conversion to ketones
– More efficient ATP production and less oxidative stress
– Stable energy for body and brain, no glucose fluctuations
Synergy
Together they provide the building blocks, protection and fuel for:
– more energy and mental clarity
– faster repair and regeneration
– long-term vitality and resilience
Frequently asked questions
How quickly can I see an improvement in my energy?
The first effects can be seen within a few weeks. Changes such as increased alertness and less fatigue can occur in as little as 2-4 weeks with optimised sleep, diet and hydration. Improvements in mental clarity and stamina are often noticeable within 4-8 weeks. However, it usually takes the body 3-6 months to fully transform mitochondrial function (i.e. remodel) – depending on lifestyle and baseline.
Can I improve mitochondrial function in later years?
Yes, even after the age of 60. Mitochondrial biogenesis – the process of making new mitochondria – takes place throughout life. Even after the age of 60 or 70, regular exercise, an anti-inflammatory diet and proper recovery can significantly improve your energy, stamina and stress resistance.
Which tests indicate mitochondrial dysfunction?
Laboratory and functional tests are available.
Useful tests include the urine organic acid test (OAT), plasma fatty acid analysis, assessment of oxidative stress and antioxidant status, and the cellular respiration test (where available). In practice, however, clinical signs such as chronic fatigue, foggy head, sleep disturbances and poor recovery from exertion are often the most important.
Are mitochondrial diseases hereditary?
Most disorders are acquired, not inherited. There are rare diseases caused by mutations in mitochondrial DNA, but most disorders are caused by diet, stress, toxins, sedentary lifestyles and ageing. The good news: with the right strategies, you can positively influence mitochondrial function even in the face of genetic predisposition.
Which movements are best for the mitochondria?
A combination of different exercises is best. A combination of HIIT (2-3 times a week), strength training (2x a week) and moderate cardio (3-5 times a week) is optimal. The key is to gradually increase the intensity.
When to see a doctor?
If symptoms become severe or long-lasting. Seek medical help if you have unexplained severe fatigue for several months, neurological symptoms (tremor, impaired coordination), cardiac arrhythmias or chest pain, severe impairment of exercise tolerance, or a combination of symptoms in several organ systems.
Conclusion
Mitochondria are the foundation of our energy system and the key to healthy ageing. Although modern lifestyles put a daily strain on them, they can be strengthened and restored with the right steps.
With a sensible diet, regular exercise, quality sleep, stress management and targeted nutrient support, we can significantly improve their function. The result is more energy, clearer thoughts, greater resilience and vitality that lasts for years.
Each of us can start today – small but consistent steps towards a more mitochondria-friendly lifestyle quickly pay off in better health and well-being.
Disclaimer: This article is for information purposes only and is not a substitute for professional advice. Dietary supplements are not a substitute for a balanced diet; effects may vary between individuals.
Authorship: This article was written by the Vibrant Longevity team in collaboration with Dr. Tina Prodnik – Doctor of Natural Medicine, molecular biologist and functional medicine expert.
Read also:
For extra energy, metabolic and longevity support, we recommend this content:
- Natural Detox: How to support the body’s cleansing processes in 21 days
A practical 3-week plan to activate detoxification pathways and increase vitality. - Fatty liver (NAFLD): Natural strategies to restore and protect the liver
How early liver support affects hormones, metabolism and long-term health. - Why can’t you lose weight despite dieting? The role of detoxification in weight loss
Reasons why diets often fail and how toxins affect weight.
