Do These 7 Things For Optimal Mitochondrial Health

Cellular health has been a focus of scientists for decades—but, more recently, it’s become quite the buzzy topic amongst the wellness-minded. 

Cellular health refers to how well your body’s trillions of cells are functioning, says holistic and functional registered dietitian Jenna Volpe, R.D.N., L.D., C.L.T., founder of Whole-istic Living. “These cells are the building blocks of life, making up our entire body, from our brain and nervous system, to our blood, skin, and every organ,” she explains. When your cells operate optimally, everything else in your body follows—and when they’re not, well, things go downhill.

One key piece of the cellular health puzzle: the mitochondria. Often dubbed the “powerhouses of the cell,” these microscopic structures convert the food you eat and the oxygen you breathe into energy (ATP). This means that healthy mitochondria are necessary for steady energy, mental function, and overall resilience.

“The difference between cellular health and mitochondrial health is similar to that between a house and its furnace,” explains board-certified internist Jacob Teitelbaum, M.D., author of the best-selling From Fatigued to Fantastic. Furnaces generally become damaged at a faster rate than the rest of the house due to their high heat and constant use—and the mitochondria do, too, he explains. Further, as a broken furnace makes a house inhospitable, malfunctioning mitochondria can make cells—and the body as a whole—more vulnerable to fatigue, inflammation, and disease. 

With that in mind, focusing specifically on optimal mitochondrial health can support energy levels and longevity from the inside out. Here’s a look at seven lifestyle habits that will rev up your mitochondrial function.

• ABOUT OUR EXPERTS: Jenna Volpe, R.D.N., L.D., C.L.T., is a holistic registered dietitian, herbalist, and founder of Whole-istic Living. Jacob Teitelbaum, M.D., is a board-certified internist and author of the best-selling From Fatigued to Fantastic. William W. Li, M.D., is an internationally renowned physician, scientist, and author of the New York Times bestseller Eat to Beat Disease: The New Science of How Your Body Can Heal Itself.

1. Eat Antioxidants 

Just as engines give off exhaust when they burn fuel, cells release their own kind of “exhaust” every time they create energy (ATP). In the body, that exhaust takes the form of free radicals, unstable molecules that “steal” electrons from healthy cells, damaging their structure. If free radicals accumulate faster than the body can naturally neutralize them, they create oxidative stress. Over time, oxidative stress can damage mitochondria, leading to increased inflammation and accelerated aging, according to a 2025 study.

That’s where the body’s antidote to oxidative stress, antioxidants, comes in. Compounds that serve as your internal clean-up crew, “antioxidants neutralize the oxidative stress that damages mitochondria and can eventually cause energy decline and chronic disease,” explains William W. Li, M.D., an internationally renowned physician, scientist, and author of the New York Times bestseller Eat to Beat Disease: The New Science of How Your Body Can Heal Itself. 

Antioxidants can be produced by the body and consumed through food. Glutathione and superoxide dismutase (SOD) are the two antioxidants that humans make, and help protect cells from everyday oxygen-related damage, says Teitelbaum. To keep production of these powerful, body-made antioxidants high, you need a steady supply of supportive nutrients like vitamins A, C, and E, as well as minerals such as zinc, copper, and selenium. 

Many of those same vitamins and minerals are also potent antioxidants in their own right. “Focusing on eating a variety of fresh fruits and vegetables, and adding herbs and spices to your food, will help you get more antioxidants into your daily diet,” says Volpe. Over time, this is good news for keeping oxidative stress at bay and the mitochondria functioning more optimally. 

2. Manage Stress

“Chronic stress—whether it’s physical or psychological—puts a strain on your mitochondria,” says Li. During periods of high stress, your body ramps up production of the stress hormones cortisol and adrenaline. When cortisol levels remain high for extended periods, it can disrupt the formation of new mitochondria and impair the efficiency with which existing mitochondria convert nutrients into energy, Li explains. 

Read More: 6 Science-Backed Ways To Lower Cortisol

Chronic stress also produces excess inflammatory molecules that directly damage mitochondria. “Eventually, this causes a decline in energy,” Li says. 

The good news is that adding stress-management techniques to your life can make a measurable difference in mitochondrial health. “Practices like meditation, yoga, gentle stretching, journaling, or slow, controlled breathing can improve production of mitochondria and reduce damage from oxidation,” he says. Incorporating these habits into your day-to-day life can help reverse mitochondrial loss and improve energy levels. Certain supplements, such as adaptogens like ashwagandha and reishi, as well as certain forms of magnesium (especially magnesium glycinate), can also help the body find balance amidst stress.

3. Prioritize Sleep 

Sleep isn’t a powerful recovery tool for your muscles—and your mitochondria, too. 

During sleep, your cells utilize nutrients and energy to repair any mitochondrial damage that has occurred during the day as a result of exposure to pollution, UV light, processed foods, or other stressors, according to Li. “Sleep is also when your body clears metabolic waste products that could damage your mitochondria if they stay,” adds Volpe. 

In preparation for and during sleep, your body also releases restorative hormones. The melatonin released at night, for example, doesn’t just help you fall asleep; it also protects mitochondria by acting as a potent antioxidant and supporting the recycling of damaged ones, Li explains. Meanwhile, growth hormone and testosterone—both of which surge during deep sleep—contribute to cellular repair and regeneration, helping maintain healthy mitochondrial function. 

“When sleep is disturbed, all the protection that mitochondria get during that time is lost,” says Li. Even interference with your circadian rhythm due to jet lag, night shifts, or irregular sleep schedules can have this effect. 

Your move: Protect your mitochondria by logging at least seven hours nightly, waking at the same time every day, and keeping your bedroom cold and dark. 

4. Do Cardio

Cardio doesn’t just strengthen your ticker, it strengthens your cells, too. “Aerobic exercise helps cells in the muscles make new mitochondria and recycle damaged ones,” says Li. In other words, regular cardiovascular activity helps your body replace worn-out mitochondria with fresh, high-functioning ones. 

“When it comes to mitochondrial health, quick bursts of moderate- to high-intensity cardio with rest intervals seem to be the most effective,” says Volpe. Indeed, one study in The Journal of Physiology found that HIIT resulted in stronger, more rapid mitochondrial adaptation responses than moderate continuous-intensity training. 

That said, consistency over your lifespan matters more than the intensity at which you work. As Volpe explains, any cardiovascular training supports your overall health, which also benefits your mitochondria. So, whether it’s brisk walking, running, cycling, swimming, or even dancing, she suggests finding activities you enjoy (and that get your heart rate up) and doing them for a minimum of 150 minutes per week. 

5. Lift Weights 

Cardio training may support your mitochondria, but you’ll actually be doing them a disservice if you become a certified cardio king or queen and neglect strength training. As it turns out, strength training also supports optimal mitochondrial health, which is why it’s a must-do in addition to regular cardio, Volpe says.

“Strength training improves the function of the mitochondria, so they generate energy more efficiently,” explains Li. The controlled stress that strength training puts on your muscles instructs them to adapt to be capable of lifting more. On a cellular level, this improves mitochondrial performance and energy output. 

Read More: 6 Major Health Benefits Of Building Muscle

Further, like cardio, “strength training increases the total number of mitochondria present within muscle cells,” says Volpe. 

For mitochondrial and overall health, experts recommend at least two days of strength sessions per week. Compound movements like squats, presses, rows, and carries will be most efficient, but anything that makes your muscles (and your mitochondria) adapt and grow stronger.

6. Get Some Sun 

Pretending you’re a sunflower in the morning could do wonders for your mitochondria. Direct, unfiltered morning sun exposure—without the barrier of glasses, sunglasses, or window panes—may support cellular energy and health, says Volpe. Specifically, exposing the eyes and skin to sunlight regulates your circadian rhythm and hormone production, which indirectly supports mitochondrial function, she says. (Remember how important sleep is for well-oiled cells? Morning sun exposure has been linked to better sleep quality!)

“Sunlight also promotes natural vitamin D production, which is essential for optimal cellular health,” she adds. 

Of course, more isn’t always better with sun exposure. Too much UV radiation increases oxidative stress, which can offset the very benefits you’re after. Volpe recommends aiming for 10 to 20 minutes of early-morning or late-afternoon sunlight on your face, arms, or legs. 

7. Consider Supplements

What you eat and do builds the foundation of your mitochondrial health. But supplements can provide extra support, especially when excess daily work and life stress threaten your body’s natural defenses.

An easy place to start? Teitelbaum says a high-quality daily multivitamin can fill nutritional gaps and support mitochondrial function. Specifically, he suggests an option that provides NAC to promote glutathione production, as well as zinc and copper to support superoxide dismutase (SOD) production. It should also include B vitamins, magnesium, and small amounts of selenium, vitamin E, and vitamin C. “This combination can supply excellent antioxidant and nutrient support for your mitochondria,” he explains.

These days, supplements specifically focused on optimal mitochondrial health are also hitting the market. MitoQ, for example, contains a patented antioxidant that specifically targets these cellular powerhouses.

Because certain nutrients can interact with medications or health conditions, consult your healthcare team before adding antioxidant supplements to your regimen, suggests Volpe. Your provider can help assess whether a given product fits your needs and offer personalized guidance based on your health history and current nutrient status.