Ingredients to support mitochondrial health
Last updated: July 12th, 2024
Discover the influence of nutrients on your mitochondrial health. Dive into our blog to learn how magnesium, hesperidin, vitamin C, omega-3s, and more can enhance your mitochondrial health and boost your overall vitality.
Nutrients to support mitochondrial health
Maintaining the optimal performance of our mitochondria is pivotal for our overall well-being. These microscopic organelles act as cellular powerhouses, generating the energy necessary for our optimal cell function.
Beyond energy production, they also regulate metabolic processes and uphold a delicate balance of nutrients within our cells
Dysfunctional mitochondria could result in symptoms like fatigue and muscle weakness. In more serious instances, they could lead to long-term health conditions.
Consequently, prioritizing the health of our mitochondria is not only essential for general vitality but also plays a preventive role against potential illnesses.
Within this article, we will take a look at specific nutrients that actively contribute to the maintenance and augmentation of mitochondrial health.
Magnesium and mitochondrial vitality
Magnesium plays a vital role in ensuring the well-being of our mitochondria. It serves as a crucial facilitator for enzymes responsible for energy production, while also exhibiting antioxidant properties.
The antioxidative function of magnesium is particularly significant, shielding mitochondria from potential risks induced by harmful molecules. Additionally, magnesium regulates calcium levels within mitochondria, a pivotal function in avoiding potential malfunctioning (1).
Sustaining an appropriate intake of magnesium is essential to uphold the health of mitochondria. Incorporating magnesium-rich foods into our diet, such as nuts, seeds, whole grains, and leafy green vegetables, provide a natural source of this essential mineral.
Hesperidin: a citrus boost for mitochondria
Hesperidin, a natural compound present in citrus fruits like oranges, lemons, and grapefruits, plays a big role in maintaining mitochondrial health.
By boosting the expression of genes linked to energy production, hesperidin enhances mitochondrial functionality. This augmentation translates to increased energy production within the mitochondria, resulting in elevated energy levels and reduced fatigue (2).
Moreover, hesperidin has an anti-inflammatory effects. As inflammation can contribute to mitochondrial disturbances, mitigating this challenge becomes paramount mitochondrial well-being.
Vitamin C to boost mitochondrial health
Vitamin C holds a crucial role in maintaining the well-being of our mitochondria. Serving as one of the body’s most potent antioxidants, vitamin C offers safeguarding powers against detrimental molecules known as free radicals, shielding our mitochondria from harm (3).
Free radicals possess the capacity to impair mitochondria, diminishing their capacity to generate energy. However, vitamin C effectively counters these radicals, preventing the damaging effects.
Therefore, ensuring your diet includes a good dose of vitamin C becomes a noteworthy strategy to keep healthy mitochondria.
Omega-3s: helpful for energy
Omega-3 fatty acids are a type of healthy fat found in foods like fatty fish, nuts, and seeds. They play a crucial role in promoting the health of mitochondria.
Omega-3s could boost mitochondrial function: they help these powerhouses generate more energy from the same amount of nutrients, which leads to less fatigue and more energy (4). Omega-3s also shield mitochondria from damage caused by harmful molecules.
Including foods rich in omega-3s in our diet is a smart move to support your mitochondria, boost energy production, and keep inflammation in check.
Astaxanthin: the key to alleviate mitochondrial ROS
Astaxanthin aids in the neutralization of oxidative stress within mitochondria, thereby contributing to overall mitochondrial health and proper mitochondrial functioning.
Astaxanthin is a very strong antioxidant that can be derived from the microalgae H. Pluvialis. Due to its lipophilicity, astaxanthin is able to cross cell membranes, and thereby reach the mitochondria. Due to its antioxidant activity within the mitochondria, it is able to scavenge Reactive Oxygen Species (ROS) and other free radical types, and thus decrease oxidative stress. It also exerts anti-inflammatory effects. Hereby, proper functioning of the mitochondria, including mitochondrial respiration and energy production, is supported (5).
Next to the microalgae H. Pluvialis, astaxanthin can also be found within seafoods such as salmon, crab and shrimp.
Conclusion
In summary, looking after the health of mitochondria is vital for general well-being. A range of nutrients, such as hesperidin, magnesium, astaxanthin, omega-3 fatty acids, and vitamin C, play key roles in supporting mitochondrial function, helping to diminish oxidative stress and inflammation.
By incorporating these essential nutrients in the diet, we can effectively boost our mitochondrial health and ensure optimal energy production.
