Nutrients for Mitochondrial Health
Are you looking to boost your energy, brain health, muscle performance, and more? Don’t overlook your mitochondria!
Mitochondria - the “powerhouses” of your cells - are tiny organelles inside your cells that produce energy. ⚡️
Unhealthy Mitochondria = Low Energy and Poor Cellular Function
Optimizing your mitochondrial function means you are giving your body the advantage of efficient energy production. That means potential benefits for your brain, heart, muscles, and more. 🧠🫀💪
In my prior blog, I outlined five lifestyle habits that can improve mitochondrial health. You can also support your mitochondria through targeted nutrients using nutritional supplements.
Nutrients to Support Mitochondrial Health
1️⃣ Alpha lipoic acid (ALA). ALA is a powerful antioxidant and a cofactor for many enzymes that are active in the mitochondria, helping to optimize cellular energy production. ALA is also prescribed to help with blood sugar balance and certain forms of neuropathy.
2️⃣ Coenzyme Q10 (CoQ10). CoQ10 is critical in the final step of energy production in the mitochondria. With so many mitochondria concentrated in the heart muscle, this nutrient is also extremely important for heart health.
3️⃣ Phosphatidylcholine (PC). PC is a type of phospholipid that plays a crucial role in maintaining mitochondrial health by ensuring the integrity of mitochondrial membranes, which is essential for proper mitochondrial function and energy production. Additionally, PC is involved in the process of mitochondrial biogenesis, the formation of new mitochondria.
4️⃣ NAD. NAD stands for nicotinamide adenine dinucleotide. It plays a critical role in the production of mitochondrial energy. Supplements that can be taken orally to support NAD+ levels include nicotinamide riboside and nicotinamide mononucleotide (NMN).
5️⃣ Resveratrol. Resveratrol is an antioxidant that is concentrated in red wine and purple grapes. Supporting antioxidant defenses helps minimize the damaging effects of free radicals on the mitochondria.
6️⃣ Urolithin A. Urolithin A is a compound produced in the human gut after consuming foods rich in ellagitannins, such as pomegranates, strawberries, walnuts, and raspberries. It has been shown to stimulate mitophagy, a process critical for the maintenance of healthy mitochondria and mitochondrial renewal by removing damaged mitochondria - improving cellular function and longevity. Look for more Urolithin A information to come - this is newly available as a nutriional supplement and is quickly becoming one of my favorite new supplements of 2024.
I use functional laboratory testing to assess both the health of my patients' mitochondria as well as their individual nutrient needs. This allows me to make personalized recommendations for mitochondrial nutrient support. As always, consult your provider prior to adding nutritional supplements to your routine.
Are you curious about which nutritional supplements are right for you? My supplement recommendations vary for each patient - taking into account their unique situation, lab tests, genetics, and personal goals. This is a highly individualized process. As a board-certified Integrative & Functional Medicine physician, I can help you “think outside of the box and dig deeper with a variety of laboratory testing to help uncover the underlying root causes of your symptoms and create a plan personalized for you that goes beyond the prescription pad to incorporate diet/lifestyle change, nutritional supplements, holistic therapies, health coaching and more! Contact us to get started!