What Diet Will Give You Energy in the Middle of Winter? Everything You Need to Know About Mitochondria!

The role of mitochondria in cells

Mitochondria are small cell organelles that you may remember from biology lessons. However, their actual impact on our functioning is often underestimated. Mitochondria are found in almost every human cell, with the exception of erythrocytes, or red blood cells. These are energy centers that, in metabolic pathways, convert the energy substrate (ATP) – the energy carrier that enables all cells to carry out their functions efficiently.

The number of mitochondria in a cell varies depending on energy requirements. Cells that require large amounts of energy, such as muscle, nerve or liver cells, can contain up to thousands of mitochondria. By contrast, in cells with lower energy requirements, such as those that make up the skin, mitochondria are usually in the tens to hundreds.

Interestingly, the number of mitochondria in a cell can change in response to the body’s energy needs. Regular physical activity and endurance training can stimulate mitochondrial biogenesis, the process of mitochondrial formation. On the other hand, lack of exercise, nutritional deficiencies, aging or certain diseases can lead to a reduction in the number and efficiency of mitochondria.

Although the main task of mitochondria is energy production, these remarkable organelles also perform many other important functions, such as:

• Regulation of cellular metabolism. Mitochondria play a central role in metabolic pathways, responsible for converting nutrients into energy. They also support the processes of biosynthesis of cholesterol, fatty acids or needed amino acids.
• Control of oxidative stress. Metabolic processes taking place in the mitochondria generate reactive oxygen species (ROS free radicals), which can damage cells. Mitochondria have protective systems (including enzymes) that neutralise excess free radicals.
• Regulation of cell death, or apoptosis. Mitochondria play a key role in the programming of cell death. They release proteins that initiate processes leading to the removal of unwanted or damaged cells.
• Adjusting calcium levels. Mitochondria act as a “storehouse” of calcium in cells, helping to maintain its proper concentration. It is essential for many biological processes, such as muscle contraction (including the heart!), intercellular communication and proper functioning of the brain and the entire nervous system.
• Supporting cellular thermogenesis. Mitochondria are involved in generating heat through a process called thermogenesis. This takes place in certain cell types, particularly in brown adipose tissue.

An interesting fact: Brown adipose tissue is a special type of fat that constantly releases energy to heat the surrounding tissues. It occurs naturally in newborns, but also in some adults. Its presence is extremely desirable – it indirectly protects against some diseases of civilisation. One method of stimulating brown adipose tissue to grow is exposure to cold, such as ice swimming. Brown adipose tissue owes its properties to the high number of mitochondria.

Mitochondrial work vs. perceived energy levels

Effective mitochondria are crucial to proper functioning of the body. Their disorders can manifest themselves in various ways, but one of the most characteristic symptoms is chronic fatigue. This is due to reduced ATP production, which limits the availability of energy for cells in tissues, leading to a feeling of “lack of strength” to perform daily activities, work or physical activity.

Authors of the scientific paper “Association of mitochondrial dysfunction and fatigue: A review of the literature”, published in 2014 in the BBA Clinical journal, carefully analysed the literature on various conditions in which tiredness occurs, such as chronic fatigue syndrome, multiple sclerosis and cancer. They noted that mitochondrial dysfunction was found in many of them. This suggests that mitochondrial dysfunction may be a common denominator in the pathogenesis of various diseases. Researchers speculate that various strategies aimed at improving mitochondrial function may be effective in alleviating fatigue.

According to the MultiSport Index 2024: Sportcrastination report, one of the reasons why Poles do not take up physical activity and sports is fatigue and feelings of lack of energy. Meanwhile, improving mitochondrial function can help break this deadlock. Improved mitochondrial function not only reduces fatigue, but promotes overall lifestyle improvement, making it easier to implement other healthy habits. More energy means more motivation to engage in physical activity and use time productively.

Mitochondrial function can be supported by proper diet, activity and supplementation. This is especially important in winter, when energy and motivation levels often drop. Remember, however, that not every mitochondrial dysfunction can be reversed with these. Sometimes deficiencies, diseases or unfavourable genetic conditions are the cause. If feelings of fatigue persist, seek medical advice and do the recommended tests. Nutritional strategies can work really effectively, but treat them as a supporting element and rule out other serious causes.

Mitochondrial diet, or how to effectively support mitochondria in energy production?

A diet that supports the functioning of mitochondria and protects them from damage is called the mitochondrial diet (MITO diet). It was developed by The Institute for Functional Medicine in 2016.

Although the “mitochondrial diet” sounds interesting and puzzling, it is in fact a healthy and balanced diet, highlighting several key principles in terms of mitochondrial function. You don’t have to “go on a mitochondrial diet” to reap the benefits of these recommendations. Here are nutritional tips to help you improve mitochondrial function and boost energy levels, especially during the tough winter months.

1. Eat enough antioxidants

Antioxidants help neutralise free radicals (reactive oxygen species, ROS), which are formed during energy production in the mitochondria. Excess ROS can lead to mitochondrial damage, resulting in premature aging and neurodegenerative diseases. To make sure you get enough antioxidants in your diet, eat plenty of colourful fruit and vegetables, drink herbal infusions and add natural spices to your dishes. Here are some excellent dietary sources of antioxidants:

• cruciferous vegetables (e.g., broccoli, Brussels sprouts, kale),
• berries (e.g., raspberries, blueberries, strawberries),
• green leafy vegetables (e.g., spinach, arugula),
• green tea,
• cocoa,
• spices (e.g., ginger, turmeric, pepper).

2. Follow an anti-inflammatory diet

Inflammation weakens mitochondria, contributing to chronic diseases, such as type 2 diabetes, obesity or neurodegenerative diseases. They are also one of the causes of chronic fatigue. An anti-inflammatory diet reduces the production of pro-inflammatory cytokines and promotes cell regeneration. The best anti-inflammatory products include sources of omega 3 fatty acids – oily sea fish, walnuts, flaxseed, chia seeds, avocado. The anti-inflammatory effect is also due to the antioxidants mentioned earlier.

3. Ensure healthy fats in your diet

Healthy fatty acids are key to maintaining the proper structure of mitochondrial membranes, which enable efficient energy production in the form of ATP. “Healthy” fatty acids improve intercellular communication and enhance mitochondrial function. It is worth including nuts, seeds, avocados, extra virgin olive oil, MTC oil or oily sea fish in the diet, among others.

Read also: Healthy Fats in the Diet of an Athlete

4. Lower the glycemic load of the meals you eat

High insulin and glucose levels promote inflammation, which definitely weakens mitochondria. To keep them healthy, it is crucial to maintain stable, low insulin and blood glucose levels. Therefore, compose your meals so that they have a low glycemic load. Avoid sweets, processed food and white flour. Ensure adequate intake of fibre. Choose whole-grain cereals and vegetables and balance the amount of carbohydrates in your meals with protein and fat sources. This strategy lowers the glycemic load of the meals consumed and supports mitochondrial function.

Read also: Glucose – 8 Things Everyone Should Know About It

5. Consider intermittent fasting (IF) or calorie restriction

Some studies show that temporary calorie restriction or intermittent fasting stimulate the production of BDNF (brain-derived neurotropic factor). Higher levels of BDNF positively affect neuronal regeneration and increase the number of mitochondria in cells. Even a 12-hour fast 4-5 times a week (i.e., eating during the eating window from 7:00 a.m. to 7:00 p.m., for example) or reducing calorie intake by about 20–30% of what is needed several times a month can yield great results.

6. Eat enough protein

Although protein is not the body’s main source of energy, it plays a key role in mitochondrial function. It stabilises blood sugar levels, supports metabolic processes and tissue regeneration, and is a substrate for the production of mitochondrial enzymes. Ensure adequate supply of protein throughout the day – the optimal amount is about 15–30 g of protein per meal serving (depending on your body weight, physical activity and number of meals).

Read also: 6 Signs That Your Diet Lacks Protein

7. Spread your meals evenly throughout the day

To avoid “energy comedowns” and sudden low energy levels throughout the day, set as consistent a meal schedule as possible and stick to it. You can eat from 3 to 6 meals a day – it depends on your preferences. However, make sure that you eat regularly. Eating one large meal a day (plus several snacks) after which you immediately want to sleep is definitely not an optimal strategy for maintaining an even, high energy level. Remember about it, especially in winter! If you don’t like eating breakfast, don’t force yourself. However, avoid eating about 4 hours before bedtime. It is most beneficial for mitochondrial health to eat during the day, when you use and need the most energy.

8. Discover the superfoods of the MITO diet

Mitochondria can only produce energy if they have a sufficient supply of macronutrients (proteins, fats and carbohydrates) and micronutrients: B vitamins, minerals and antioxidants. You can provide all of them with food. The MITO diet specifies which foods are particularly desirable in a menu designed to support mitochondrial function. MITO menu singles out foods that are particularly beneficial for mitochondria, describing them as “therapeutic foods”. Learn about these products by food subgroups:

• Protein sources: wild salmon, mackerel, sardines, cod, game, grass-fed lamb, beef, buffalo meat.
• Dairy and dairy alternatives: unsweetened coconut yoghurt.
• Nuts and grains: almonds, walnuts, coconut, flaxseed, chia seeds, hemp seeds, pumpkin seeds.
• Fats and oils: avocados, olives, olive oil, flaxseed oil, coconut oil, coconut milk, ghee, butter from grass-fed cows.
• Vegetables: spinach, broccoli and other cruciferous vegetables, seaweed, asparagus, beet leaves, beetroot, dandelions, lady’s finger, onions, garlic, leek, spring onions, pickles, sprouts.
• Fruit: apples, berries, cherries, grapes, mangoes, pomegranate.
• Beverages: green tea.

Based on these products, you can compose a particularly valuable winter diet, when you want to optimise the use of energy generated in the mitochondria to prevent fatigue.

9. Use dietary supplements that can support mitochondrial function

• Coenzyme Q10 (CoQ10)

Coenzyme Q10 is a fat-soluble compound naturally synthesised by the body. It plays a key role in the production of ATP in the mitochondria, as it is an essential part of the respiratory chain. CoQ10 acts as a powerful natural antioxidant. It is valued for its beneficial effects on cardiac health and positive influence on skin health. There are indications that because it occurs naturally in the mitochondria, supplementing it may assist the mitochondria in obtaining energy and contribute to reducing fatigue. However, its effectiveness in this regard has not yet been conclusively confirmed by research. The recommended dose of the supplement is about 100–200 mg per day. It should be consumed with a meal containing fat.

Read also: Natural Energisers – An Alternative to Coffee

• Alpha lipoic acid

Alpha lipoic acid is a powerful antioxidant that has the ability to neutralise reactive oxygen species. It is naturally present in the mitochondria and has a primarily protective effect. A healthy body produces enough alpha lipoic acid on its own, but production declines with age. Some studies suggest a possible improvement in mitochondrial function by supplementing this compound. Doses of supplements are about 300 mg per day, but caution should be exercised when supplementing. Too high a supply of lipoic acid can cause the opposite effect and damage the mitochondrial membrane.

• B vitamins

All B vitamins, especially B1 (thiamine), B2 (riboflavin), B3 (niacin) and B7 (biotin), speed up reactions in the mitochondria. In the case of B vitamin deficiencies, supplementation can support energy metabolism and mitochondrial function. However, keep in mind that all B vitamins can also be effectively provided with a balanced diet.

• L-carnitine

It is an amino acid that transports fatty acids to the mitochondria, allowing them to be oxidised and produce energy. L-carnitine is found primarily in tissues with high energy requirements, such as muscles, which contain about 95% of the body’s total carnitine. L-carnitine supplementation is used to improve energy metabolism and physical performance as well as to reduce fatigue and provide support in cardiovascular diseases. The doses used are usually about 500–2,000 mg per day, divided into 2 servings.

• Creatine

Creatine naturally occurs in muscle, brain and other tissues with high energy needs. It is primarily known for its role in energy metabolism and supporting physical performance. For mitochondria, creatine plays a key role in buffering energy, its rapid delivery and protecting cells from oxidative stress. Some studies suggest that creatine may also support mitochondrial biogenesis, as well as improve mitochondrial density. Creatine is one of the better researched supplements, especially for physical performance, but also for supporting mitochondrial function. The recommended dose is about 3–5 g per day and is considered generally safe.

^References:

• ^{Filler K., Lyon D., Bennett J., McCain N., Elswick R., Lukkahatai N., Saligan L. N., Association of Mitochondrial Dysfunction and Fatigue: A Review of the Literature, BBA Clin. 2014 Jun 1;1:12-23, doi: 10.1016/j.bbacli.2014.04.001. PMID: 25147756; PMCID: PMC4136529.}
• ^{Raport „MultiSport Index 2024: Sportkrastynacja, czyli jak (nie)ćwiczą Polacy”, sportkrastynacja.pl}
• ^{Dietary Supplements for Primary Mitochondrial Disorders, Fact Sheet for Health Professionals; Office of Dietary Supplements, 2018.}
• ^{Depeint F., Bruce W. R., Shangari N., Mehta R., O'Brien P. J., Mitochondrial function and toxicity: role of the B vitamin family on mitochondrial energy metabolism, Chem Biol Interact, 2006 Oct 27;163(1-2):94-112, doi: 10.1016/j.cbi.2006.04.014, Epub 2006 May 1, PMID: 16765926.}