When it comes to fertility, hormone balance and energy, we often focus on things like nutrition, stress, sleep or hormone levels. While these are all important, there is another piece of the puzzle that deserves more attention: mitochondria.

Mitochondria are often referred to as the powerhouses of the cell because they produce ATP, the energy currency that powers almost every process in the body. However, their role extends far beyond energy production. Mitochondria are involved in hormone production, DNA repair, immune function, inflammation regulation, cell signalling and healthy ageing.

Because mitochondria are involved in so many essential functions, dysfunction has been linked to a wide range of health concerns including fertility challenges, recurrent miscarriage, endometriosis, chronic fatigue, depression, autism spectrum disorder and age-related hormonal decline.

From a naturopathic perspective, supporting mitochondrial health is often an important part of improving overall wellbeing. Healthy mitochondria help create the foundation for healthy cells, healthy hormones and healthy ageing.

Mitochondria and Fertility

Fertility is one of the areas where mitochondrial health is particularly important.

Mitochondria help regulate energy production within both egg and sperm cells, but they are also involved in DNA repair, hormone production and healthy embryonic development.

One of the hormones produced with the help of mitochondrial function is pregnenolone. Pregnenolone is often referred to as the “mother hormone” because it serves as the precursor for progesterone, oestrogen, testosterone and cortisol. When mitochondrial function is compromised, hormone production can also be affected.

Mitochondria are also involved in glucose metabolism and blood sugar regulation. This is particularly relevant because unstable blood sugar levels can influence fertility, ovulation, hormone production and overall reproductive health.

Perhaps one of the most fascinating aspects of mitochondrial biology is that babies inherit their mitochondria exclusively from their mother. This means mitochondrial health doesn’t just affect fertility today. It may also influence the health and fertility of future generations.

For this reason, mitochondrial support can be an important consideration in preconception care and natural fertility support.

Why Egg Cells Need So Many Mitochondria

Egg cells (oocytes) are remarkable. They contain anywhere from 100,000 to more than one million mitochondria, far more than almost any other cell in the body. This enormous energy reserve is needed to support egg maturation, fertilisation and the earliest stages of embryonic development.

As women age, mitochondrial function within the ovaries gradually declines. By the age of 40, it is estimated that almost one-third of the mitochondria within oocytes are no longer functioning efficiently. This decline is one of the reasons fertility naturally decreases with age.

When fertilisation occurs, the egg does more than simply receive genetic material from the sperm. If there is DNA damage within the sperm, the oocyte uses its own mitochondrial reserves to help repair that damage. This process is essential for creating a healthy embryo.

Because of these demands, egg quality is closely tied to mitochondrial health.

Why Sperm Health Matters

While sperm are tiny compared to an egg, they contribute half of the genetic material needed to create a baby. Male fertility is often prioritized less then female fertility, yet male factor issues contribute to around 50% of fertility challenges.

Unlike egg cells, sperm contain only a few dozen mitochondria. These mitochondria are located within the midpiece of the sperm and provide the energy required for movement.

At the moment of conception, the sperm penetrates the egg and delivers its DNA into the oocyte. The sperm mitochondria themselves are not inherited by the baby. Instead, the egg uses its own mitochondrial resources to support early development and repair any damage present within the sperm DNA.

Sperm are particularly vulnerable to oxidative stress and damage from reactive oxygen species (ROS). Excessive oxidative stress can impair mitochondrial function, reduce motility and increase DNA fragmentation.

Sperm health also influences much more than fertilisation. Research suggests that sperm quality affects placental development and may contribute to miscarriage risk. This is why supporting sperm health is just as important as supporting egg quality when preparing for pregnancy.

Mitochondria, Perimenopause and Menopause

Mitochondrial health isn’t only associated with fertility – these tiny structures may also influence when a woman transitions into perimenopause and menopause.

As women age, the number and function of mitochondria within the ovaries gradually decline. Research suggests that by age 40, approximately one-third of mitochondria within oocytes are no longer functioning efficiently.

Human oocytes contain between 100,000 and more than one million mitochondria because egg maturation and early embryonic development require vast amounts of energy. The rate at which these mitochondria decline appears to influence reproductive ageing.

Research published in 2024 demonstrated that reducing mitochondrial DNA accelerated reproductive ageing in animal models. This suggests that mitochondrial function may play an important role in determining the pace of ovarian ageing and potentially the timing of perimenopause and menopause.

This may help explain why many women notice changes in energy, recovery, metabolic health and stress resilience during the perimenopausal transition, however there is much more involved (if you’d like to learn more about perimenopause and menopause, go on the wait list for my upcoming book Natural Menopause Support).

Researchers have also identified CoQ10 as an important nutrient within ovarian tissue. One landmark study found that age-related declines in egg quality were partly driven by reduced CoQ10 availability within the oocyte. Supplementation helped preserve ovarian reserve, improve egg quality and restore fertility in aged mice. Additional research has also demonstrated improvements in progesterone production.

While ageing is a natural process, supporting mitochondrial health may help support healthier ovarian ageing and improve resilience during the transition into perimenopause and menopause.

Mitochondria and Endometriosis

While we’re on the topic of women’s health, it’s worth exploring the connection between mitochondria and endometriosis.

Many people think of endometriosis primarily as a hormonal condition, but there is also a significant immune and inflammatory component.

Women with endometriosis often experience increased oxidative stress, elevated inflammatory markers and altered immune function. Mitochondria are involved in all three of these processes.

When mitochondria become dysfunctional, they can produce excessive amounts of reactive oxygen species. This creates a cycle of oxidative stress and inflammation that may contribute to the growth and persistence of endometriosis lesions.

Mitochondria also play an important role in immune cell function and inflammatory signalling. When mitochondrial function is impaired, immune regulation can become disrupted, potentially contributing to the chronic inflammatory environment seen in endometriosis.

This is one reason why a holistic approach to endometriosis management often extends beyond hormones alone. Supporting mitochondrial health alongside nervous system regulation, immune function, gut health and hormonal balance may help address some of the underlying drivers involved in the condition.

Mitochondria, Mood and Brain Health

The brain is one of the most energy-demanding organs in the body.

Every thought, memory, movement and emotion requires energy. Healthy mitochondrial function helps support neurotransmitter production, nerve cell communication and overall brain function.

When mitochondrial function is impaired, symptoms such as brain fog, poor concentration, low mood and fatigue may occur.

Emerging research has also found that mitochondrial dysfunction is common in individuals with Autism Spectrum Disorder (ASD). Studies have identified abnormalities in mitochondrial energy production, increased oxidative stress and higher levels of neuroinflammation in some individuals with ASD.

Because mitochondria play such a central role in brain energy metabolism, supporting mitochondrial health may be an important consideration in conditions involving cognitive function, mood and neurological health.

Signs Your Mitochondria May Need Support

Some common signs that mitochondrial function may be struggling include:

• Persistent fatigue
• Poor exercise recovery
• Muscle weakness
• Brain fog
• Poor concentration
• Low mood
• Fertility challenges
• Hormonal imbalances
• Reduced resilience to stress
• Feeling older than your age

These symptoms can have many different causes, but mitochondrial dysfunction is one possible contributor worth considering.

Supporting Mitochondrial Health Naturally

Mitochondrial support is rarely about a single supplement. Instead, it involves creating an environment that allows these cellular powerhouses to function optimally.

Some of the ways mitochondrial health can be supported include:

• Prioritising quality sleep, as much of the body’s cellular repair occurs during sleep
• Maintaining stable blood sugar levels through a balanced diet
• Regular exercise, which stimulates the production of new mitochondria
• Spending time outdoors and supporting healthy circadian rhythms
• Cold exposure, which may help improve mitochondrial resilience and adaptation
• Supporting gut health and addressing dysbiosis where present
• Reducing exposure to environmental toxins where possible
• Ensuring adequate intake of nutrients required for mitochondrial function
• Supporting nervous system regulation and reducing chronic stress

Because mitochondrial health sits at the intersection of fertility, hormones, inflammation, energy production and healthy ageing, it can be a valuable area of focus in naturopathic care.

If you’re struggling with fertility challenges, subfertility, recurrent miscarriage, endometriosis, fatigue, hormone imbalances or perimenopausal symptoms, supporting mitochondrial health may be one piece of the puzzle worth exploring.

References

1. Annesley, S. J., & Fisher, P. R. (2019). Mitochondria in Health and Disease. Cells, 8(7), 680. https://doi.org/10.3390/cells8070680
2. Ben-Meir, A., Burstein, E., Borrego-Alvarez, A., Chong, J., Wong, E., Yavorska, T., Naranian, T., Chi, M., Wang, Y., Bentov, Y., Alexis, J., Meriano, J., Sung, H. K., Gasser, D. L., Moley, K. H., Hekimi, S., Casper, R. F., & Jurisicova, A. (2015). Coenzyme Q10 restores oocyte mitochondrial function and fertility during reproductive aging. Aging cell, 14(5), 887–895. https://doi.org/10.1111/acel.12368
3. Ben-Meir, A., Kim, K., McQuaid, R., Esfandiari, N., Bentov, Y., Casper, R. F., & Jurisicova, A. (2019). Co-Enzyme Q10 Supplementation Rescues Cumulus Cells Dysfunction in a Maternal Aging Model. Antioxidants (Basel, Switzerland), 8(3), 58. https://doi.org/10.3390/antiox8030058
4. Chiang, J. L., Shukla, P., Pagidas, K., Ahmed, N. S., Karri, S., Gunn, D. D., Hurd, W. W., & Singh, K. K. (2020). Mitochondria in Ovarian Aging and Reproductive Longevity. Ageing research reviews, 63, 101168. https://doi.org/10.1016/j.arr.2020.101168
5. Khaliulin, I., Hamoudi, W., & Amal, H. (2025). The multifaceted role of mitochondria in autism spectrum disorder. Molecular psychiatry, 30(2), 629–650. https://doi.org/10.1038/s41380-024-02725-z
6. Kobayashi, H., & Imanaka, S. (2024). Mitochondrial DNA Damage and Its Repair Mechanisms in Aging Oocytes. International journal of molecular sciences, 25(23), 13144. https://doi.org/10.3390/ijms252313144
7. Kramer, P., & Bressan, P. (2018). Our (Mother’s) Mitochondria and Our Mind. Perspectives on psychological science : a journal of the Association for Psychological Science, 13(1), 88–100. https://doi.org/10.1177/1745691617718356
8. Long, S., Zheng, Y., Deng, X., Guo, J., Xu, Z., Scharffetter-Kochanek, K., Dou, Y., & Jiang, M. (2024). Maintaining mitochondrial DNA copy number mitigates ROS-induced oocyte decline and female reproductive aging. Communications biology, 7(1), 1229. https://doi.org/10.1038/s42003-024-06888-x
9. Melhuish Beaupre, L. M., Brown, G. M., Braganza, N. A., Kennedy, J. L., & Gonçalves, V. F. (2022). Mitochondria’s role in sleep: Novel insights from sleep deprivation and restriction studies. The world journal of biological psychiatry : the official journal of the World Federation of Societies of Biological Psychiatry, 23(1), 1–13. https://doi.org/10.1080/15622975.2021.1907723
10. Tesarik, J., & Mendoza-Tesarik, R. (2023). Mitochondria in Human Fertility and Infertility. International journal of molecular sciences, 24(10), 8950. https://doi.org/10.3390/ijms24108950
11. May-Panloup, P., Boucret, L., Chao de la Barca, J. M., Desquiret-Dumas, V., Ferré-L’Hotellier, V., Morinière, C., Descamps, P., Procaccio, V., & Reynier, P. (2016). Ovarian ageing: the role of mitochondria in oocytes and follicles. Human reproduction update, 22(6), 725–743. https://doi.org/10.1093/humupd/dmw028
12. Vaught, R. C., & Dowling, D. K. (2018). Maternal inheritance of mitochondria: implications for male fertility?. Reproduction (Cambridge, England), 155(4), R159–R168. https://doi.org/10.1530/REP-17-0600
13. Wen, Y., & Yao, Y. (2021). Autism Spectrum Disorders: The Mitochondria Connection. In A. M. Grabrucker (Ed.), Autism Spectrum Disorders. Exon Publications. https://doi.org/10.36255/exonpublications.autismspectrumdisorders.2021.mitochondria

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We’re all getting older, there’s no denying it.

And personally, I don’t think we should try to deny the aging process. But with aging comes the decline of health, and the increased risk for certain conditions. Choosing to take steps to slow down aging is not always about vanity – it can also be about improving your quality of life. The faster you age, the more your health will deteriorate, with conditions such as type 2 diabetes, arthritis, cancer, osteoporosis, Alzheimer’s disease and heart disease becoming more likely.

The post Can Supplements Help You Age Well? appeared first on Alison Mitchell Naturopath.

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You’ve probably heard me prattle on about nose-to-tail eating before but in case you missed it, I advocate including the occasional organ meat in your diet. It not only reduces waste but they are nutrient dense. Heart in particular has a really epic amount of co-enzyme Q10 (coQ10) which is good for – you guessed it – your heart. It is also an essential nutrient for muscle health, skin health and reproductive health. CoQ10 is better absorbed through food, and it’s also more economical to eat it rather than take it as a supplement. If you’re new to organ meats, heart is one of the better ones to start with because it’s texture is usually the best tolerated (personally I think it’s great!)
Don’t discard the idea straight away, give it a try and let me know how you feel!

Serves 2

INGREDIENTS

• 2 lambs hearts (preferably organic)
• ½- 1 small onion, cut into chunks
• 1 carrot, cut into chunks
• A bouqet garni: 1 bay leaf, a sprig of thyme and rosemary tied together
• A few black peppercorns

Sauce:

• A small glass/big glug of dry sherry
• 1 tbsp cider/white wine vinegar
• 1 tsp redcurrent jelly
• ¼ tsp cayenne pepper
• 1 tbsp hot English mustard
• 1 tbsp double cream
• 1-2 tsp worcestshire sauce
• Salt and pepper
• Chopped parsley (optional, to garnish)

METHOD

1. Cut the lamb’s hearts into half. Rinse them well under cold running water then trim away the tough tubes from the inside (leave on the fat at this stage). Put them in a pan with the onion, carrot, celery, bay, thyme and peppercorns and pour on enough cold water just to cover. Bring to a simmer and cook very gently for 1½–2 hours, until tender. Take out the hearts and leave them to cool. Trim them again, this time removing the bigger chunks of fat if necessary, then slice thickly or into chunks.
   
2. Heat a dash of oil in a small frying pan over a high heat. Add the heart pieces, season with a pinch of salt and sizzle for just a minute to brown them, tossing them occasionally. Then add the sherry and let it bubble for a moment. Add the vinegar and redcurrant jelly and stir until the jelly dissolves. Add the Worcestershire sauce, cayenne pepper, mustard and plenty of black pepper. Let it all bubble down and reduce until thick and glossy – about 2–3 minutes.
3. Finally, add the cream and let it bubble for another minute or two, shaking the pan occasionally, until the sauce is reduced and nicely glossy again. Taste and add more salt or cayenne and black pepper, if you like.
4. Sprinkle with the parsley, if you’re using it, and serve straight away –I accompanied it with a green salad and cauliflower rice.

Have you tried heart? What did you think?

The post Devilled lamb hearts appeared first on Alison Mitchell Naturopath.

If you are healthy, your heart and blood vessels work together in a balanced manner to deliver blood to every tissue and organ in your body – keeping you alive and well.

Did you know?

• Your body has its very own pump system that involves around 100,000 kilometers of blood vessels.
• Your heart can beat over 100,000 times every day!
• Adults have an average of 4.7 to 5.0 litres of blood in their body.
• Normal, healthy blood pressure is around 120/80.
• The World Health Organisation has estimated that one in every eight deaths world-wide is linked to unhealthy blood pressure.

Blood pressure

Blood pressure is the force blood exerts on the inside walls of blood vessels as it travels through the body. Blood pressure is largely controlled by the size of the blood vessels: the wider the blood vessels, the lower the pressure. As blood vessel size reduces, the pressure increases. Imagine a garden hose; if the hose is a wide one, the pressure inside as the water rushes through will be less than if it was a much thinner hose. Unlike a garden hose, however, our blood vessels can change size to a certain extent. For example, if your blood vessels contract and become narrower then this will increase your blood pressure. Likewise, if there is a build up of cholesterol plaque or fatty deposits in your blood vessels, this will narrow the diameter of your blood vessels and increase your blood pressure. Continuous high blood pressure can damage your heart, kidney, eyes and blood vessels in the brain, so it is important to ensure that your blood pressure is maintained within healthy limits.

What can you do to avoid an unhealthy rise in blood pressure?

There are a number of things you can do to influence your blood pressure and keep it within normal, healthy limits. At this clinic we have many treatments that can address the underlying factors of unhealthy blood pressure. Here are some examples of what we have to offer that may help to keep your heart and circulatory system in top shape:

• Improving dietary choices. We can help you plan meals to assist your cardiovascular system.
• Stress – we have highly effective stress reduction programs.
• Fat loss programs such as Shake It
• Healthy blood glucose management.
• Cholesterol maintenance programs.

Can’t take the pressure?

To specifically help with blood pressure, you may benefit from a few key nutrients that are well researched for their effects on improving cardiovascular health:

Magnesium: Magnesium is necessary for the health of your muscles and nervous system. Did you know that your blood vessels are actually made up of tiny muscle cells? Magnesium helps these muscle cells relax – the more relaxed they are, the lower your blood pressure will be! The type of magnesium supplement you choose is very important, as some forms of magnesium may upset your digestive system. In this clinic we only use a high quality form of magnesium called magnesium diglycinate and magnesium orotate.  Magnesium diglycinate is form of magnesium that is very well absorbed, tolerated and gentle on the stomach.  Magnesium orotate is a form of magnesium that is well absorbed and is able to target the heart cells.

Taurine: Taurine is another nutrient that may be able to help you maintain healthy blood pressure. It works together with magnesium to support the health of the heart and cardiovascular system. It also seems to have a positive effect on the nervous system, and may be able to assist if your blood pressure goes up when you are stressed.

Fish oil: Essential fatty acids from fish oil can help to improve circulation and may assist in maintaining healthy cholesterol levels.  You can get the therapeutic benefits of fish oils by taking a medical strength fish oil supplement that contains high levels (around 50%) of Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA). It is also important to ensure your fish oil supplement is free from heavy metals and other contaminants so that you get all the benefits without the worry.

Folate, B12, B6: The combination of these nutrients help to prevent your body producing high levels of a substance called homocysteine. A build up of homocysteine has been linked to an increased risk of cardiovascular disease.

Coenzyme Q10: (CoQ10) is required for cellular energy production in cardiac muscle and provides nutritional support for healthy heart muscle function.   CoQ10 may assist in reducing LDL cholesterol oxidation.

Alpha lipoic acid:  Alpha lipoic acid demonstrates unique lipophilic and hydrophilic antioxidant activity and extends the functional capacities of other antioxidants including vitamins C and E, glutathione and CoQ10.  Alpha lipoic acid is involved in the metabolism of nitric oxide in vascular endothelial cells and is required for cellular energy production.

Before you boil over….

Our clinic provides a range of personalised options and lifestyle programs designed to keep your cardiovascular system as healthy as possible. If you are concerned with the health of your cardiovascular system, then come in and see us to discuss the range of options available to help you take the pressure off.

Call now to make an appointment

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