How to Increase the Energy & Metabolism in Mitochondria

Mitochondria are present in all living cells. They metabolize the oxygen you inhale and the nutrients in food to produce adenosine triphosphate (ATP), the fuel your body requires to sustain life. Increasing the metabolic function of mitochondria accelerates the amount of energy produced and may reduce the effects of aging. A 2002 animal study on mitochondrial function and structure reported in "PNAS" ion Feb. 19, 2002, suggests that two supplements, acetyl-L-carnitine and alpha lipoic acid, "reverse age-associated declines in nervous, cardiovascular, visual, and auditory systems, as well as general effects on motivation and physical strength." These nutrients are present in foods in minimal amounts, but are available as dietary supplements.

Instructions

• 1

  Eat foods known to have high antioxidant levels, such as fresh fruits and vegetables, whole grains, nuts and seeds, to protect against mitochondrial damage from free radicals. Omega-3 fatty acids found in marine sources, such as mackerel, herring, sardines, albacore tuna and salmon, and in plant foods, such as flax seed, walnuts, soybeans and canola oil, build mitochondrial membranes, according to Omega Science Institute.

• 2

  Take supplemental acetyl-L-carnitine and alpha lipoic acid to mitigate and reverse mitochondrial decline, increase metabolism, and improve energy and cognitive function, suggests the National Toxicology Program, reporting on a 2004 study. These nutritional supplements are available in health food stores.

• 3

  Consume more resveratrol to improve mitochondrial function and energy, recommends the Dec. 15, 2006, issue of "Cell." Animal studies on mice treated with resveratrol produced increased aerobic and physical capacity, improved insulin resistance and provided protection against obesity. Resveratrol is a phytonutrient (plant derived) that activates the SIRT1 (sirtuin) gene. In combination, resveratrol and SIRT1 optimize mitochondrial function. Resveratrol is found in foods such as peanuts, red wine, grapes, blueberries, raspberries, mulberries and cranberries.

• 4

  Exercise to increase your number of mitochondria. Interval training, performed by incorporating segments of increased speed or intensity into your aerobic workout, boosts the metabolism and increases mitochondrial function and efficiency. Strength training increases muscle size, metabolic rate and the number of mitochondria present in the cells. It also boosts mitochondrial energy production and aids weight reduction, according to Dr. Mark Hyman.