Mitochondria – The Root of Your Energy
Every cell in the human body needs energy. That energy is made inside the mitochondria — microscopic structures found in nearly every cell. Without them, life would not be possible. But despite their importance, mitochondria are rarely part of the public conversation on health.
This article explains what mitochondria are, how they work, what happens when they don’t — and how food and exercise directly affect them.
What Are Mitochondria?
Mitochondria are often called the “powerhouses” of the cell. They take in nutrients — mainly glucose and fats — and convert them into usable energy in the form of ATP (adenosine triphosphate). ATP is the universal energy currency in biology. Without it, cells cannot function.
There are thousands of mitochondria in some cells (like brain and muscle cells), and fewer in others. But all depend on mitochondrial performance to do their jobs.
As Dr. Mark Hyman, a functional medicine physician and NewYorkTimes bestselling author, puts it:
“If your mitochondria aren’t working, you aren’t working.”
Hyman is known for his work on how lifestyle and nutrition influence chronic disease and cellular health.
How Do They Work?
The process of energy production inside mitochondria is called cellular respiration. It involves a complex series of chemical reactions where electrons from nutrients are passed along a chain and energy is released. This process depends on oxygen, which is why breathing is essential.
To do their job well, mitochondria need key nutrients:
B vitamins (especially B1, B2, B3, B5)
Magnesium
Iron
CoQ10
Alpha-lipoic acid
Antioxidants like glutathione and vitamin C
These nutrients don’t act in isolation. They work together to support mitochondrial enzymes and protect against damage.
What Happens When Mitochondria Fail?
When mitochondria become damaged or inefficient, cells can no longer meet their energy demands. This is especially serious in energy-hungry tissues like the brain, muscles, heart, and liver.
Symptoms and conditions linked to mitochondrial dysfunction include:
Chronic fatigue
Muscle weakness
Brain fog and memory loss
Migraines
Cardiovascular disease
Insulin resistance and type 2 diabetes
Neurodegenerative diseases like Parkinson’s and Alzheimer’s
According to Dr. William Li, a physician, researcher, and founder of the Angiogenesis Foundation:
“Many age-related diseases aren’t just about aging — they’re about mitochondrial breakdown over time. If we protect our mitochondria, we can delay or even prevent some of these outcomes.”
Li is internationally recognized for his research on how food affects the body’s self-repair systems.
Causes of mitochondrial damage:
Processed foods with low nutrient content
High sugar and refined carb intake
Exposure to toxins (pesticides, heavy metals)
Chronic inflammation
Lack of physical movement
Poor sleep and high stress
How Nutrition and Exercise Help
The good news is that mitochondria are responsive. They can grow in number, become more efficient, and even regenerate — a process called mitochondrial biogenesis.
1. Whole Food Nutrition
Unprocessed, nutrient-dense food provides the raw materials mitochondria need.
Leafy greens, seeds, legumes, nuts, berries, and clean protein sources are all helpful.
Foods rich in polyphenols (like olive oil, cacao, and green tea) support mitochondrial enzymes and reduce oxidative stress.
2. Physical Activity
Exercise increases oxygen flow and signals the body to produce more mitochondria.
Even moderate movement (like walking, yoga, or manual labor) has a positive effect.
High-intensity interval training (HIIT) and resistance training are especially powerful for mitochondrial growth.
3. Rhythm and Rest
Mitochondria need rhythm — regular meals, consistent sleep, and recovery time.
Good sleep supports mitochondrial repair.
Fasting or eating within a time window (intermittent fasting) may also stimulate mitochondrial renewal.
Conclusion
Mitochondria are not just background biology. They are central to how we feel, think, move, and age. Many modern diseases start with problems in energy production — often invisible until symptoms appear.
Real Food’s mission is to support health and the understanding how health works at the root level. This week, we focus on mitochondria to bring attention back to where health really starts.