Mitochondria are the powerhouses of the cell! You might remember that description from science classes as you were growing up. It is simplistic but accurate. Mitochondria are organelles that exist in almost all cells in our bodies (the notable exception being red blood cells). 

Mitochondria carry out a vital function: they enable us to use oxygen to produce adenosine triphosphate (ATP), the primary chemical energy source that directly fuels most of our metabolic processes. Think muscle contraction (skeletal muscles, heartbeat, diaphragm contracting so we can breathe) and active transport (maintaining the readiness of muscle and nerve cells to be able to receive signals. In short, ATP fuels the cellular processes that make life possible. And almost all the ATP we make throughout life is constructed in our mitochondria.

As the power plants in which we make our energy, mitochondria are central to our survival. Better-functioning mitochondria are a sign of good health. In contrast, mitochondrial dysfunction is related to poor health. So, what is the difference between a healthy mitochondrion and a dysfunctional one? The simple answer is how well it handles oxygen. Healthy mitochondria efficiently convert oxygen into water in the process of cellular respiration.

Oxygen is transported into mitochondria in a stable form (O2). As oxygen is consumed, it is transformed out of its stable form into superoxide anion (O2-). In healthy mitochondria, almost all superoxide anions will be neutralized by hydrogen ions to become water (H2O). Some superoxide anions will “leak” out of the intended path in the mitochondria and become reactive oxygen species. In small doses, reactive oxygen species (ROS) can be beneficial as signaling molecules in healthy mitochondria, performing functions such as triggering immune responses, regulating blood vessel diameter, and promoting healthy muscular adaptations to exercise. However, high ROS levels are harmful. 

Unhealthy mitochondria leak more, leading to higher ROS levels. High levels of ROS are implicated in the aging process and can lead to a greatly increased risk of heart failure, Alzheimer’s disease, the development of insulin resistance, and cancer. Bad stuff! So, what can we do to make our mitochondria healthier? 

Exercise is the number one lifestyle habit that supports healthy mitochondria. Exercise challenges the mitochondria and temporarily increases ROS production within them. Exercise-induced increases in ROS promote long-term mitochondrial adaptations. Regular exercise, particularly aerobic exercise, can increase mitochondrial volume in skeletal muscle cells by as much as 50%(!). 

Further, regular exercise can improve the body’s antioxidant function, meaning that one can better dispose of ROS without harm. Aerobic exercise provides the strongest stimulus for mitochondrial health, though some evidence suggests mildly beneficial effects from strength training alone as well. My best advice is to develop a manageable routine that includes regular aerobic exercise most days of the week and strength training at least once per week.

As with so many aspects of health, good nutrition can also support healthy mitochondria. Multiple nutrients have been linked to healthy mitochondria, including vitamin D, magnesium, the antioxidants (vitamins A, C, and E), Coenzyme Q, and Omega-3 fatty acids. Dietary supplements, such as NAD+-boosters (which I have written about here), have also been proposed as a means to enhance mitochondrial health, though the evidence for their effectiveness in humans is underwhelming.

The best advice I would offer is to eat a healthy diet. Foodguides has many resources to help accomplish this, but the general layout (supported by a consensus of dietitians) is a plant-based diet that includes a variety of fruits and vegetables, is high in fiber, and is low in saturated fat. In short, the Mediterranean diet or something that looks like it. 

Poor sleep habits and high levels of mental stress are also associated with mitochondrial dysfunction. All told, a holistic approach to health, in which one’s needs for physical activity, nutrition, and recovery are well met, is the best path towards healthy mitochondria and a healthier you. 

Mitochondria are often called the "powerhouses of the cell" because they produce adenosine triphosphate (ATP), the primary source of energy used by nearly every cell in the body. This energy fuels essential processes such as muscle contraction, nerve signaling, breathing, and countless other metabolic functions.

Regular exercise, especially aerobic activities like walking, cycling, swimming, or jogging, stimulates mitochondrial growth and efficiency. Research shows that consistent physical activity can increase mitochondrial density in muscle cells, helping the body produce energy more effectively and improving overall metabolic health.

A balanced diet rich in fruits, vegetables, whole grains, legumes, nuts, seeds, and healthy fats provides nutrients that support mitochondrial function. Nutrients such as vitamin D, magnesium, omega-3 fatty acids, and antioxidant vitamins (A, C, and E) play important roles in protecting mitochondria from oxidative stress and supporting energy production.

Yes. Chronic sleep deprivation and poor sleep quality have been associated with mitochondrial dysfunction and increased oxidative stress. Prioritizing consistent, restorative sleep may help support healthy energy production, recovery, and overall cellular health.

Most people can support healthy mitochondria through regular exercise, nutritious eating, stress management, and adequate sleep. While some supplements, such as CoQ10 and NAD+-related compounds, have been studied for mitochondrial support, current evidence suggests that lifestyle habits remain the most effective and well-supported strategy for maintaining mitochondrial health.

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