If your body were a city, your mitochondria would be the power plants.
Mitochondria are responsible for producing energy that fuels every cell in your body, from your brain to your heartbeat.
But what happens when they stop working as they should?
Mitochondrial dysfunction has been linked to an array of conditions: including Alzheimer’s, Parkinson’s, diabetes, fertility struggles, heart disease, chronic fatigue, and even premature aging.
Keep reading to find out more about these tiny powerhouses and how you can help them function at their best.
What Are Mitochondria?
Mitochondria are tiny organelles found in almost every cell in your body.
Inside each mitochondrion is a microscopic conveyor belt called the electron transport chain. Nutrients from your food are broken down and fed into this system to produce adenosine triphosphate (ATP).
Why is this important? ATP is used as energy to power every cellular function in your body. Your body uses it every time your muscles contract, your brain fires off a thought, and so much more.
What is Mitochondrial Dysfunction?
When mitochondria don’t work properly, cells can’t generate enough ATP. When their structures are damaged, they may start leaking harmful free radicals, molecules that damage proteins, DNA, and cell membranes.
Research has linked mitochondrial dysfunction to:
- Neurodegenerative diseases like Alzheimer’s and Parkinson’s
- Metabolic conditions such as type 2 diabetes
- Fertility issues
- Heart disease
- Chronic fatigue syndrome
- Accelerated ageing
In summary: when your mitochondria slow down, so does every other process in your body.
5 Ways to Boost Your Longevity at Cellular Level
1. Cold Plunges & Exercise
Research shows that both aerobic workouts and strength training promote mitochondrial biogenesis (the creation of new mitochondria).
But here’s where biohackers get especially excited: cold exposure.
❄️ Research has shown that cold exposure can:
- Activate brown adipose tissue (BAT) — this special type of fat is packed with mitochondria and burns calories to generate heat, boosting fat metabolism and performance.
- Trigger hormesis — controlled stress sparks positive adaptations. Regular ice baths encourage mitochondria to repair and grow stronger, while the nervous system adapts to stress. Over time, this improves cellular resilience and builds mental toughness.
- Increase norepinephrine — a signalling molecule that boosts alertness, focus, metabolic activity, and reduces oxidative stress.
- Enhance recovery — pairing cold therapy with exercise may reduce oxidative stress and muscle damage, helping mitochondria bounce back stronger and support long-term vitality.
- Strengthen the brain — research suggests cold exposure may grow the anterior midcingulate cortex (AMCC), the region linked to willpower and resilience.
💡 Biohackers often combine HIIT training & cold plunges: exercise can build mitochondria, and cold plunges can make them tougher, more efficient, and more resilient.
2. Meditation & Sleep
Studies show that chronic stress can influence various aspects of mitochondrial biology. Practices like meditation and ensuring a solid 7–9 hours of quality sleep can help protect mitochondrial health.
3. A Colourful, Antioxidant-Rich Diet
Brightly coloured fruits, vegetables, herbs, and spices are rich in antioxidants which help protect cells from oxidative damage.
4. Micronutrients
Micronutrient deficiencies are known to affect the function of mitochondria as they rely on vitamins and minerals to keep functioning as they should.
- B vitamins & alpha-lipoic acid – help convert the food you eat into energy your cells can use.
- Magnesium – essential for 300+ metabolic processes.
- Selenium & Vitamin E – protect mitochondria from oxidative damage and promote growth of new ones.
- CoQ10 – works inside the energy chain to help mitochondria produce ATP.
- Vitamin C & Zinc – help protect and repair mitochondrial structure.
💡 Micronutrients are just as important as exercise, diet, and quality sleep in helping support and protect mitochondrial health.
5. Sunlight & Red Light Therapy
Natural sunlight and near-infrared light can stimulate mitochondria to produce more ATP.
💡Taking a quick walk outside could help you tick off both exercise and sunlight in one go!
Why is CoQ10 important?
As previously mentioned, mitochondria generate ATP (used as cellular energy) via the electron transport chain.
The electron transport chain cannot function without Co-Enzyme Q10.
Here’s what research shows:
- Supplementation is key in patients with CoQ10 deficiency and has shown promise as supportive treatment for mitochondrial respiratory chain disorders.
- CoQ10 supplementation is showing promise in studies on neurodegenerative diseases including Parkinson’s, Alzheimer’s, Huntington’s, and ALS.
- Trauma research has shown that CoQ10 may protect against insulin resistance, oxidative stress, and structural mitochondrial damage.
Sources of CoQ10
CoQ10 is found in its most concentrated form in organ meats like heart, liver, and kidneys along with fatty fish like salmon and sardines.
If organ meats and fish aren't your thing, Novomins Co-Q10 Gummies are here to help!
Novomins CoQ10 Gummies are formulated with 250mg of CoQ10 along with Omega 3, Zinc and Niacin for advanced cellular support.
We use algae for added DHA & EPA (no fish), making this a vegan friendly way to top up your CoQ10 levels.
TL;DR
- Mitochondria = your cell's power plants, producing ATP (cellular energy).
- When they stop working normally, studies show that it can be linked to fatigue, premature aging, heart disease, fertility issues, and brain decline.
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You can promote optimal mitochondrial health with:
- Exercise & cold exposure
- Quality sleep & stress reduction
- Antioxidant-rich foods
- Key nutrients like B vitamins, magnesium, selenium, and zinc
- CoQ10 and omega 3 fatty acids
- CoQ10 is the key component in energy production and a powerful antioxidant.
- Novomins Co-Q10 Gummies = high strength CoQ10 + omega-3, vitamin B3 & zinc, in a tasty vegan orange gummy.
