"The mitochondria is the powerhouse of the cell" might be the most famous line from high school biology. It's true, and the full story is much more interesting. Mitochondria shape how much energy your brain and muscles have to work with, and they respond to how you live.
Here's what they do, how they make energy, and the everyday habits research links to healthier mitochondria.
The short answer: they make ATP
Mitochondria are structures inside your cells that convert the energy from food into a form cells can use, and each cell contains hundreds to thousands of them (MedlinePlus). That usable energy is stored in a small molecule called adenosine triphosphate, or ATP (NHGRI).
Every heartbeat, muscle contraction and thought runs on ATP, so your mitochondria are working around the clock.
How mitochondria make energy
The main process is called oxidative phosphorylation, which uses oxygen and simple sugars to create ATP, the cell's main energy source (MedlinePlus). It happens along the electron transport chain, a series of protein complexes in the mitochondria's inner membrane that pass electrons from one to the next (Hernández-Camacho et al., 2018). That's also why you need to breathe to make energy efficiently.
Where CoQ10 fits
Coenzyme Q10 (CoQ10) is one of the key players in that chain. It acts as an electron carrier, shuttling electrons between protein complexes in the inner mitochondrial membrane, and it also works as an antioxidant in cell membranes (Hernández-Camacho et al., 2018). CoQ10 is naturally present in the human body, with the highest levels in the heart, liver, kidneys and pancreas (NCCIH), and every cell makes its own (Hernández-Camacho et al., 2018).
Lower CoQ10 levels have been observed with aging, which is one reason it's a popular supplement among older adults (Hernández-Camacho et al., 2018). For more on this, see CoQ10 and Statins.
Where creatine fits
Mitochondria make ATP steadily, but muscles and the brain sometimes need it faster than that. This is where creatine comes in. Your cells store a reserve called phosphocreatine, and an enzyme called creatine kinase uses it to regenerate ATP almost instantly. A classic 1992 review described how this system acts as an energy buffer and shuttle, linking the places where ATP is made with the places where it's used (Wallimann et al., 1992).
That's why creatine is linked both to performance in short, intense efforts and to brain research, which we cover in Creatine for Your Brain.
Your brain is an energy-hungry organ
Your brain is a big reason mitochondria matter for focus. In the average adult, the brain makes up only about 2% of body weight but accounts for about 20% of the oxygen, and therefore calories, the body uses (Raichle & Gusnard, 2002). When you feel that mid-afternoon dip, energy supply is one of several factors, alongside sleep, meals and hydration, that we explore in Afternoon Brain Fog.
Exercise: the best-known mitochondria booster
Here's the encouraging part: mitochondria adapt. A landmark 1967 study by John Holloszy on how exercise changes mitochondrial oxygen uptake and respiratory enzyme activity in muscle (Holloszy, 1967) helped launch decades of research linking regular aerobic exercise to stronger mitochondrial function in muscle.
You don't need marathon training to benefit. Even short "exercise snacks," like climbing three flights of stairs a few times a day, were linked to modest improvements in cardio fitness in a six-week study (Jenkins et al., 2019).
Sleep and nutrition
Mitochondria also need raw materials. Magnesium is involved in energy production and storage (Volpe, 2015). A varied diet with whole grains, legumes, leafy greens, nuts, fish and meat covers most of these bases. See Magnesium and Your Brain for more.
Common questions
Is CoQ10 the same as ubiquinol? They're two forms of the same molecule. Ubiquinol is the reduced form and ubiquinone the oxidized form, and CoQ10 cycles between them as it carries electrons in the electron transport chain (Hernández-Camacho et al., 2018).
Should I take CoQ10 with food? CoQ10 is fat-soluble, so most people take it with a meal that contains some fat, the same habit we recommend for vitamin D.
Do mitochondria really have their own DNA? Yes. Although most of your DNA sits in the cell's nucleus, mitochondria have a small amount of their own, called mitochondrial DNA, and it is generally inherited from your mother (MedlinePlus; NHGRI).
Does strength training count too? The classic mitochondria research focused on endurance exercise, and both cardio and strength training belong in a well-rounded routine.
The bottom line
Mitochondria turn the energy from food into ATP, the energy every cell runs on, using an electron transport chain where CoQ10 is an essential component. Creatine provides a fast energy buffer alongside them. Your brain is one of their biggest customers, and regular exercise is the habit most strongly linked to more and better mitochondria.
Ours: CoQ10 Ubiquinone and Creatine Monohydrate.
References
- MedlinePlus: medlineplus.gov/genetics/chromosome/mitochondrial-dna/
- NHGRI: www.genome.gov/genetics-glossary/Mitochondria
- Hernández-Camacho et al., 2018: doi.org/10.3389/fphys.2018.00044
- NCCIH: www.nccih.nih.gov/health/coenzyme-q10
- Wallimann et al., 1992: doi.org/10.1042/bj2810021
- Raichle & Gusnard, 2002: doi.org/10.1073/pnas.172399499
- Holloszy, 1967: pubmed.ncbi.nlm.nih.gov/4290225/
- Jenkins et al., 2019: doi.org/10.1139/apnm-2018-0675
- Volpe, 2015: doi.org/10.1249/JSR.0000000000000178
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
