Mitochondrial dysfunction
In brief
Section titled “In brief”- Mitochondria are the cell’s power plants and produce ATP
- With dysfunction, chronic fatigue and metabolic dysregulation occur
- Causes: sugar, sedentary lifestyle, stress, sleep deprivation, medications, toxins
- Lab signals: elevated insulin, triglycerides, lactate; low Q10
- Recovery through nutrition, exercise, sleep and stress reduction within 4-8 weeks
The cell’s power plants
Section titled “The cell’s power plants”Mitochondria are the body’s power plants. They convert nutrients into adenosine triphosphate (ATP), the universal energy molecule that every cell needs.
Mitochondrial functions
Section titled “Mitochondrial functions”| Function | Explanation |
|---|---|
| ATP production | Energy for every cell |
| Hormone production | Hormone synthesis |
| Immune response | Immune system support |
| Cell repair | Repair and renewal |
| Oxygen processing | Oxidative phosphorylation |
A healthy mitochondrion produces energy with high efficiency and minimal waste products.
What is mitochondrial dysfunction?
Section titled “What is mitochondrial dysfunction?”Mitochondrial dysfunction means energy production is disrupted:
- Mitochondria produce less ATP
- They leak more oxygen radicals (free radicals)
- This causes damage to cell membranes, DNA and enzymes
Causes of mitochondrial dysfunction
Section titled “Causes of mitochondrial dysfunction”| Cause | Mechanism |
|---|---|
| Excessive sugar/carbohydrates | Mitochondrial overload |
| Sedentary lifestyle | Reduced mitochondrial capacity |
| Chronic stress | Increased oxidative stress |
| Sleep deprivation | Reduced recovery |
| Nutritional deficiencies | Lack of cofactors |
| Medications | Statins, painkillers, beta-blockers |
| Toxic burden | Pesticides, heavy metals |
Symptoms and signs
Section titled “Symptoms and signs”Symptoms are often nonspecific but recognizable in their combination:
- Fatigue
- Weight gain despite eating little
- Concentration problems
- Muscle pain or slow recovery
- Sleep disorders
- Low stress tolerance
Laboratory indicators
Section titled “Laboratory indicators”Although mitochondrial dysfunction cannot be measured directly, standard tests often show indirect signals:
| Marker | Meaning |
|---|---|
| HOMA-IR | Fasting glucose and insulin |
| Triglyceride/HDL ratio | Elevated with metabolic dysregulation |
| HbA1c | Long-term glucose regulation |
| CRP/ferritin | Mild elevation with oxidative stress |
| Coenzyme Q10 | Low with dysfunction |
| Lactate | Elevated with disrupted oxidation |
| Ketones | Absent in fasting state |
Restoring mitochondrial function
Section titled “Restoring mitochondrial function”Mitochondria are restorable. They respond to adjustments in nutrition, exercise, sleep and stress.
Goal of recovery
Section titled “Goal of recovery”- Restore metabolic flexibility
- Reduce oxidative stress
- Promote mitophagy (renewal of damaged mitochondria)
Lifestyle interventions
Section titled “Lifestyle interventions”1. Nutrition
Section titled “1. Nutrition”| Advice | Explanation |
|---|---|
| Limit sugar and carbohydrates | Lowers insulin |
| Healthy fats | Olive oil, fatty fish, avocado, nuts |
| Time window | 8-10 hours per day eating |
| Low-carb/ketogenic | With guidance |
2. Exercise
Section titled “2. Exercise”| Type | Effect |
|---|---|
| Daily 30 min walking/cycling | Improves fat burning |
| Strength training | Increases muscle mass and resting metabolism |
| Intense moments | Hormetic effect |
3. Sleep and day-night rhythm
Section titled “3. Sleep and day-night rhythm”- 7-8 hours quality sleep
- Sufficient morning light
- Regular bedtime and dark room
- Avoid bright light, food or alcohol late in the evening
4. Stress reduction
Section titled “4. Stress reduction”| Intervention | Effect |
|---|---|
| Breathing, meditation | Lowers cortisol |
| Walking in nature | Calms nervous system |
| Cold shower/sauna | Mitohormesis — stimulates mitochondria |
5. Nutrients
Section titled “5. Nutrients”With guidance, supplementation can be useful:
| Supplement | Function |
|---|---|
| Coenzyme Q10 | Essential for ATP production |
| Magnesium | Cofactor for hundreds of enzymes |
| B vitamins | Energy metabolism |
| Carnitine | Fatty acid transport |
| Omega-3 | Anti-inflammatory |
| Polyphenols | Green tea, turmeric, cocoa, berries |
6. Reducing toxic burden
Section titled “6. Reducing toxic burden”- Stop smoking and limit alcohol
- Avoid pesticides and heavy metals
- Limit excessive medication use
- Use glass or stainless steel water bottles
Expected course
Section titled “Expected course”Summary
Section titled “Summary”Veelgestelde vragen
What is mitochondrial dysfunction?
Mitochondrial dysfunction means the cell's power plants (mitochondria) produce less ATP and leak more free radicals. This causes chronic fatigue, metabolic dysregulation and plays a role in diabetes, fatty liver and accelerated aging.
How do I recognize mitochondrial dysfunction?
Symptoms are often nonspecific but recognizable in their combination: fatigue, weight gain despite eating little, concentration problems, muscle pain or slow recovery, sleep disorders and low stress tolerance.
Which lab values indicate mitochondrial dysfunction?
Indirect signals include: elevated fasting insulin (HOMA-IR), high triglyceride/HDL ratio, elevated HbA1c, mild CRP or ferritin elevation, low coenzyme Q10, elevated lactate and absent ketones in fasting state.
How do I restore my mitochondria?
Through carbohydrate restriction, healthy fats, daily exercise (walking + strength training), 7-8 hours sleep, stress reduction, cold/heat exposure and possibly supplementation with coenzyme Q10, magnesium and B vitamins. Recovery takes 4-8 weeks for initial improvement.
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Medical Disclaimer: The information provided by Stichting Je Leefstijl Als Medicijn regarding lifestyle, diseases, and disorders should not be construed as medical advice. Under no circumstances do we advise people to alter their existing treatment. We recommend that people with chronic conditions seek advice regarding their treatment from qualified medical professionals.