If you constantly feel tired, you may look for the cause at the cellular level. That is where the mitochondria sit, the so-called power plants of the cells. They produce most of the energy your body needs every day. In this article you will learn how mitochondria work, which nutrients they need and how the biologist Ray Peat wanted to support cellular energy.
What mitochondria do
Mitochondria produce the molecule ATP from glucose, fatty acids and oxygen. ATP is the energy currency of the cell. The most important route to it is cellular respiration with the so-called respiratory chain. It yields many times more energy per sugar molecule than glycolysis without oxygen. When cellular respiration runs well, carbon dioxide (CO₂) is produced as a by-product. Peat therefore saw a high CO₂ level as a sign of a healthy metabolism. More on this in Ray Peat on CO2 and Ray Peat on mitochondria.
Which nutrients mitochondria need
To produce energy, the cell needs a range of micronutrients. These include the B vitamins thiamine (B1), riboflavin (B2), niacin (B3) and pantothenic acid (B5), as well as magnesium, iron and copper. Thiamine, riboflavin, niacin and pantothenic acid contribute to normal energy-yielding metabolism. Good sources are liver, heart and other organ meats, meat, eggs and dairy products. Which nutrients liver contains is shown in the article Beef liver: nutrients and vitamins.
Ray Peat's view: sugar as the preferred fuel
Many current diet trends rely on fat as the main source of energy. Peat held the opposite view. He considered glucose the more efficient fuel because burning it produces more CO₂ per unit of oxygen consumed. Natural sources of sugar such as fruit, fruit juice, honey and milk were therefore at the centre of his recommendations. Why these foods in particular is explained in the article Ray Peat diet.
Milieu intérieur: the internal balance
Peat often referred to the term “milieu intérieur” coined by the French physiologist Claude Bernard. It describes the stable internal environment that cells need to function. This includes a constant body temperature, a balanced pH and enough oxygen. Many enzymes work in a temperature-dependent way. Peat therefore saw a low body temperature as a sign that energy production is being throttled.
What can burden mitochondria
According to Peat, the most important factors that slow cellular respiration were chronic stress, lack of sleep, long fasting periods and a high intake of polyunsaturated fatty acids. PUFA oxidise easily and are incorporated into cell membranes. Peat suspected that they thereby disrupt the work of the mitochondria. More on this: Seed oils and PUFA. He also named an excess of lactate (lactic acid) as a sign that cells are switching to the less efficient glycolysis. His quotes on this can be found under Ray Peat on lactic acid.
How to support your mitochondria in everyday life
Eat enough and regularly
A permanent calorie deficit forces the body to save energy. Peat recommended regular meals with carbohydrates and protein.
Choose stable fats
Butter, coconut oil and beef fat contain mainly saturated fatty acids and oxidise less easily than seed oils.
Nutrient-dense foods
Organ meats, eggs, dairy products and seafood provide B vitamins, iron, copper and magnesium. If you do not like eating organ meats, you can choose dried organs in capsules.
Light and warmth
For Peat, daylight and red light were simple ways to stimulate cellular respiration. Warm clothing and warm meals also take strain off the body.
Calm breathing
Peat viewed rapid breathing critically because a lot of CO₂ is exhaled. He considered calm breathing through the nose more favourable.
Conclusion
Mitochondria produce most of your energy. To do so they need B vitamins, minerals and enough fuel. Ray Peat relied on natural sources of sugar, stable fats, nutrient-dense animal foods, light and warmth. Many of his explanations are hypotheses and not conclusively proven. The basics, meaning eating enough, sleeping well and eating nutrient-rich food, support cellular energy in any case.
Inspired by Ray Peat's article: Mitochondria and mortality
