Just like South Africans depend on Eskom, our bodies also depend on a consistent power supply to function properly. In Eskom’s case, power is generated by huge power stations, but in the case of our bodies by microscopically small power stations in the cells.
Virtually all the cells in the human body have hundreds to thousands of small components, called mitochondria (mitochondrion singular) that supply energy for virtually all processes taking place in the body, basically keeping us alive.
How mitochondria work:
The blood flow in the body sustains life, as the heart moves blood that contains oxygen and the macronutrients glucose, fat, and protein. When blood reaches the cells in the body, mitochondria inside the cells process oxygen and convert substances from the food we eat into energy. All cells in the body have mitochondria, except for the oxygen carrying red blood cells. The purpose of red blood cells is to carry oxygen to every other cell in the body, where ultimately the mitochondria are the oxygen consumers.
Mitochondria do not actually “generate” energy, but they transform chemical energy from the food we eat and from oxygen into electrical energy inside the mitochondrial membrane, resulting in a condition called membrane potential (which can be compared to a charged battery).
Mitochondria are the primary consumers of oxygen, of which most is used for energy production, but a small amount is used for heat generation and generating reactive oxygen species, which serve as cell signaling molecules for normal biological processes.
The transformation of food into energy produces a high-energy molecule known as ATP, short for adenosine triphosphate. ATP delivers energy to places within the cell where energy consuming activities take place. Cells need energy to drive metabolic reactions, to transport needed substances across membranes, and to do mechanical work, such as moving muscles. In this way mitochondria power the amazing diversity of human functions and human experiences, including human consciousness.
Mitochondria cannot be made from scratch but are replicated by dividing in two. Mitochondria have their own DNA, of which some genes are involved in energy transformation. Mitochondria’s DNAs are independent of the DNA in the cell. They divide independently of the cell in which they reside, which means that mitochondrial replication is not coupled to cell division. Interestingly, video microscopy shows that mitochondria are very dynamic and are constantly dividing, changing shape, and fusing. Generally, mitochondrial DNA is inherited only from the mother.
Mitochondria multiply when the energy needs of a cell increase, for example, repeatedly stimulating a muscle cell would spur the production of more mitochondria to keep up with the energy demand. Cells with an increased need for energy would contain greater numbers of mitochondria than cells which have lower energy requirements. Examples of cells with a high energy need are those found in muscle, the liver, the kidneys, and the brain.
Mitochondrial biology and health:
As energy is central to how we are and how we function, mitochondrial dysfunction is an umbrella term that refers to impaired energy flow.
- Genetic mitochondrial diseases are very rare genetic conditions and people affected by them suffer from multiple diseases and often have cardiac, digestive, renal, and endocrine health issues. Many of them may have cognitive and psychiatric issues.
- Acquired mitochondrial impairments refer to things that converge on mitochondria, such as the major impact of your diet and other lifestyle factors, and even items such as pesticides and insecticides can adversely affect mitochondrial biology.
- Psychological states can influence mitochondrial function as the brain-body connection is an energetic connection. Mind-body processes drive the human experience and every communication between the brain and the body is energetically demanding and by nature an energetic process. For example, mind-body processes that are activated when reading an upsetting email can affect your heartbeat, mood, and nervous system, all requiring additional energy. Animal and clinical studies suggest that mitochondrial function is linked to subjective states of mind as well as psychobiological stress responses.
- Certain medication can impair mitochondrial energy transformation. Studies over the past ten years have indicated the effect that medication can have on, for example, the role of energetic processes in neurotransmitter release, reuptake, and neuronal firing, as all these processes are energetic in nature. However, there is currently no data available on the long-term effects of medication on mitochondrial health and mitochondrial biology in humans.
An example of how energy sustains human life would occur when the blood flow to the brain is cut off, which leads to unconsciousness and death as the lack of oxygen and nutrients would shut down all life-giving energy in the brain cells.
Dysregulation of mitochondria can manifest in various ailments such as chronic fatigue, muscle weakness, fibromyalgia, neurogenerative diseases, as well as impacting organ systems. The brain has a very high energy demand, which makes it particularly vulnerable to mitochondrial impairment, leading to conditions such as cognitive decline, depression, anxiety, and is suspected to also play a role in conditions such as autism and schizophrenia.
What can we do to improve mitochondrial function?
Although there is a need for more research in this regard, there are a number of things we can do to optimize mitochondrial health:
- Moving. Being physically active is a protective factor against many diseases and mental illnesses. In the case of the mitochondria, exercise stimulates the production of more mitochondria. As you move, more mitochondria are being made through a process called biogenesis, and scientists suspect that it could also result in better quality mitochondria being made.
- Not eating too much. Eating too much, results in too much energy substrate – sugar, fat, or protein – in your blood, which is damaging to mitochondria. By not eating too much, or by doing intermittent fasting, or by following a healthy diet, or once in a while being really hungry, can stimulate cellular processes in a way that is very healthy.
- A healthy diet. Studies have indicated that following high quality diets such as the Mediterranean diet may improve mitochondrial function. Nutritional substances contained in foods constituting the Mediterranean diet can have anti-inflammatory effects and substantial antioxidant properties, reducing the production of harmful mitochondrial reactive oxygen species.
- Positive feelings. Studies have shown that people who feel positive have better mitochondrial health than people with a negative outlook. Feeling more positive and having more positive experiences can directly influence mitochondrial biology. Choosing to do something that you find meaningful and purposeful, and arranging your life as much as possible in a way that you feel good about it, as well as surrounding yourself with positive people, would make a difference in your biology and the biology of your mitochondria.
- Supplements. There are several supplements that can help to naturally restore mitochondrial function. Clinical trials have shown the value of using supplements such as GlyNAC, l-carnitine, alpha-lipoic acid, coenzyme Q10, and membrane phospholipids.
- GlyNAC in particular is a supplement that combines Glycine with N-Acetyl-L-Cysteine. Taking both these amino acids together optimizes glutathione levels for optimal health benefits, especially for older people and people with certain chronic diseases. Glutathione is found in all cells of the body and is a powerful antioxidant that addresses mitochondrial dysfunction, and oxidative stress (an imbalance between free radicals and antioxidants) caused by free radicals.
- A healthy gut microbiome. Beneficial gut bacteria produce short-chain fatty acids, such as butyrate, which enhance mitochondrial efficiency and biogenesis, while a balanced gut microbiome helps to regulate inflammation and reduces oxidative stress.
- Adequate sleep. Quality sleep of 7-8 hours is essential for mitochondrial repair and regeneration.
- Stress management. Chronic stress has a negative impact on mitochondrial function and managing stress levels is crucial to maintain mitochondrial health.
Conclusion:
Maintaining healthy mitochondria is not only essential for healthy aging, but also for how well your body and mind function, from boosting energy levels to supporting mental health.
You can take care of your mitochondrial health by moving more and by following a healthy diet, also by making choices that would make you feel inspired and motivated about life. Other actions to boost mitochondrial function include getting sufficient sleep and employing stress reduction techniques.
By converting nutrients from food and oxygen we breathe into energy, mitochondria are, biologically speaking, the essence of life.
References:
How mitochondrial dysfunction links disease and mental health. Podcast 4 January 2025. Interview with Dr Martin Picard. Associate Professor of Behavioral Medicine in the Departments of Psychiatry and Neurology at Columbia University Irving Medical Center. USA. (www.events@byhealthymeans.com)
A platform to map the mind- mitochondria connection and the hallmarks of psychobiology: the MiSBIE study. Published October 2024 in the journal Trends in Endocrinology & Metabolism. Volume 35, Issue 10. (www.cell.com)
The social nature of mitochondria: Implications for human health. Published January 2021 in Neuroscience Review. PubMed. National Centre for Biotechnology Information. US National Library for Medicine. National Institutes of Health. USA. (www.ncbi.nlm.nih.gov)
Mitochondria. Published online in Scitable, by Nature Education. (www.nature.com)
Mitochondria. Published online and updated on 10 January 2025. National Human Genome Research Institute. USA. (www.genome.gov)
Mitochondrial dysfunction and chronic disease: Treatment with natural supplements. Published August 2014 in Integrative medicine: A Clinician’s Journal. PubMed Central. National Centre for Biotechnology Information. US National Library for Medicine. National Institutes of Health. USA. (www.ncbi.nlm.nih.gov)
7 Ways to support your mitochondria for better health and aging. Published 27 July 2024. Nutrition Diets. (www.nutritiondiets.co.uk)
Mediterranean diet and mitochondria: New findings. Published June 2023 in Experimental Gerontology. Volume 176. Science Direct. (www.sciencedirect.com)
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