The power of mitochondria

Mitochondria are considered the ‘powerhouse of the cell’.

Compared to other mammals, humans have unusually large brains relative to total body size. And literally millions of mitochondria are needed to power our brains. Mitochondria are the organelles within our cells that are responsible for energy production and many other cellular activities too, including regulating oxidative stress and apoptosis. Whilst an average cell may contain a few thousand mitochondria, each neuron will typically contain 1 – 2 million mitochondria. It will come as no surprise to learn then that the central nervous system has an extraordinarily high metabolic rate. It consumes about 20% of our oxygen, yet accounts for around only 2% of our total body weight. The brain is energy-hungry yet is unable to store large amounts of energy reserves in the form of glycogen. In addition, such high levels of energy production generate reactive oxygen species (ROS), which may be toxic to cells in high amounts. As a consequence of all this, the brain and nervous system is highly vulnerable when mitochondrial function is impaired.

Here are 3 risk factors:

1. Excessive or chronic inflammation. Inflammation may cause harmful changes in mitochondrial function, affecting oxidative phosphorylation and membrane polarity. There are many diet, lifestyle and supplement steps you can take to help keep inflammation in check.

2. Mitochondria do not thrive in conditions of chronic or excessive stress. And since chronic stress can also promote a more inflammatory environment, this can be a vicious cycle for mitochondria. Magnesium, zinc and adaptogenic herbs such as ashwagandha, Rhodiola rosea, cordyceps and Asian ginseng may be particularly helpful for supporting stress balance.

3. High amounts of ROS are harmful to mitochondria. Glutathione is the ‘master antioxidant’. Our bodies make glutathione from the amino acids cysteine, glycine and glutamic acid. It is key therefore to include good protein sources in the diet. Cysteine is often regarded as the rate-limiting amino acid in glutathione production; supplementation with N-Acetyl Cysteine (NAC) may therefore help to support this process. It is also possible to supplement directly with glutathione and this may be especially beneficial for those with increased need or alterations in genes involved in glutathione production.