4 Foods to Make New Mitochondria
By Cyrus Khambatta, PhD
If you’re looking to boost your energy, improve your insulin sensitivity, and optimize your metabolic health, it’s time to start thinking about trillions of microscopic energy factories known as mitochondria.
These tiny organelles are typically referred to as “the powerhouse of the cell,” because they’re responsible for producing more than 90% of the energy in your body, known as ATP.
Think of ATP as the energy currency that keeps your body operating every moment of every day – moving, thinking, breathing, sensing, feeling, and more.
In this article, we’ll break down the science behind mitochondrial health, explore the deep connection between mitochondria and insulin sensitivity, and reveal the best foods for mitochondrial health—all backed by the latest meta-analyses, systematic reviews, and randomized controlled trials.
Why Mitochondria Matter for Metabolic Health
Mitochondria are found in nearly every tissue in your body (with the exception of red blood cells), and they’re especially dense in muscle, heart, and brain tissue.
Their main job is to convert the energy in your food into ATP, an essential energy source that powers millions of chemical reactions in every cell in every tissue. Without healthy mitochondria, you’d feel sluggish, foggy, and weak—and your risk for insulin resistance, type 2 diabetes, and cardiovascular disease increases significantly.
Here’s the kicker: mitochondrial dysfunction and insulin resistance are deeply intertwined.
When your mitochondria aren’t working well, they can’t efficiently oxidize glucose and fatty acids, leading to an overaccumulation inside your muscles and liver. This buildup impairs insulin signaling, making it harder for cells in your liver and muscle to uptake glucose from your blood.
The result? Higher blood sugar, an increased degree of insulin resistance, and a greater risk for many chronic health conditions (1).
A 2021 systematic review in Trends in Food Science & Technology emphasized that dietary bioactive compounds (especially polyphenols, flavonoids, and carotenoids) modulate mitochondrial function by activating AMPK and PGC-1α, both critical for mitochondrial health and mitochondrial biogenesis (the process of making new mitochondria) (2).
These findings are echoed in meta-analyses, which consistently show that diets rich in plant-based bioactives improve mitochondrial function and reduce oxidative stress, a key driver of mitochondrial dysfunction (3).
The good news is that improving mitochondrial health can directly improve insulin sensitivity—and vice versa.
So, what can you do to make new mitochondria and keep your existing ones in top shape? Let’s dive into the best foods for mitochondrial health.
Food #1: Soybeans Promote Mitochondrial Biogenesis
Soybeans are more than just a bean – they’re also rich in a polyphenol known as genistein, which has remarkable effects on mitochondrial health. Genistein is an isoflavone, a class of phytoestrogens found almost exclusively in legumes, with soybeans being the richest source.
The Mechanism: How Genistein Works
Genistein has been shown to activate the PGC-1α pathway, the master regulator of mitochondrial biogenesis. PGC-1α (peroxisome proliferator-activated receptor gamma coactivator 1-alpha) is a transcriptional coactivator that turns on genes involved in energy metabolism, mitochondrial replication, and antioxidant defense.
When PGC-1α is activated, it’s a master signal to start making new mitochondria and improving the function of existing mitochondria.
Genistein also activates AMPK (AMP-activated protein kinase), a cellular energy sensor that boosts mitochondrial biogenesis and fatty acid oxidation. AMPK activation is associated with improved insulin sensitivity, increased glucose uptake, and reduced fat storage in muscle and liver tissue (4).
A 2020 randomized control trial (RCT) published in The Journal of Nutritional Biochemistry found that 50 mg of a daily genistein supplement (about the amount in 4 ounces of soybeans) for 60 days increased mitochondrial number in muscle tissue of obese, insulin-resistant adults.
What’s incredible is that only 50 mg of genistein per day reduced insulin concentrations by nearly 20% during an oral glucose tolerance test without changing blood glucose levels (5).
This demonstrates improved insulin sensitivity and mitochondrial biogenesis without weight loss.
A 2021 systematic review also highlighted genistein’s ability to increase fatty acid oxidation and decrease intramuscular triglyceride storage, both of which are linked to improved mitochondrial function and metabolic health (2).
Other Benefits of Soybeans
Soybeans are also a rich source of complete protein, fiber, and micronutrients like magnesium, iron, and potassium. They contain other isoflavones (daidzein, glycitein) that may have additional metabolic benefits. Importantly, whole soy foods (edamame, tofu, tempeh) are preferable to highly processed soy products, as they retain the full spectrum of beneficial compounds.
Practical Tips
Aim for 1/2 to 1 cup of cooked soybeans daily (or equivalent in tofu or tempeh)
Add edamame to salads, stir-fries, or as a snack
Choose organic, non-GMO soy products when possible
Take Home Message
Mitochondria love genistein. Adding a serving of soybeans to your daily routine is a simple, evidence-based way to support mitochondrial biogenesis and promote insulin sensitivity.
Food #2: Cacao Improves VO2 max
Cacao is packed with a polyphenol called epicatechin, which has been shown to boost mitochondrial biogenesis and function. Epicatechin is a flavanol found in high concentrations in cacao beans, as well as in green tea and some fruits.
The Mechanism: How Epicatechin Works
Epicatechin increases the expression of PGC-1α and other genes involved in mitochondrial biogenesis. It also enhances nitric oxide production, which improves blood flow and oxygen delivery to tissues – key factors for mitochondrial health.
In animal studies, epicatechin increases mitochondrial density in skeletal muscle and heart tissue, improves exercise performance, and reduces markers of oxidative stress (6).
A 2020 systematic review and meta-analysis in Nutrients found that plant-derived bioactive compounds, including epicatechin, reduce inflammation and oxidative stress, both of which are critical for maintaining mitochondrial integrity (3).
Human Evidence: Dark Chocolate and Mitochondria
In a 2012 RCT, sedentary adults who ate dark chocolate daily for 3 months saw a significant increase in their VO2 max – a measure of aerobic fitness – by about 12% (7). This improvement was linked to increased levels of muscle PGC-1α, the master regulator of mitochondrial biogenesis.
This is a strikingly large increase in VO2 max within 3 months, which scientists believed to be possible only by performing frequent and intense cardiovascular exercise.
Another RCT published in 2018 found that epicatechin supplementation improved mitochondrial structure and function in patients with heart failure, suggesting benefits even in clinical settings (8).
Other Benefits of Cacao
Cacao is also rich in magnesium, iron, and other flavonoids that support cardiovascular and brain health. Theobromine, another compound in cacao, acts as a mild stimulant and vasodilator, further supporting blood flow and energy.
Practical Tips
Choose dark chocolate with at least 70% cacao to maximize epicatechin content and minimize added sugar
Cacao nibs are an even better option, as they are minimally processed and contain no added sugar or dairy
Aim for 1–2 squares (about 10–20g) of dark chocolate daily or a 1-2 tablespoons of cacao nibs
Pro tip: pair dark chocolate with berries or citrus for a polyphenol-rich snack.
Take Home Message
Cacao and its polyphenols, especially epicatechin, are potent boosters of mitochondrial biogenesis and function. Enjoying a small amount of dark chocolate or cacao nibs daily is a delicious way to make new mitochondria to supplement an already active lifestyle.
Food #3: Resveratrol – The Red Grape Master Polyphenol
Cacao is packed with a polyphenol called epicatechin, which has been shown to boost mitochondrial biogenesis and function. Epicatechin is a flavanol found in high concentrations in cacao beans, as well as in green tea and some fruits.
Resveratrol is a polyphenol found in red grapes (and red wine) that’s been hailed for its potential to improve mitochondrial health and metabolic function. While it’s difficult to get therapeutic doses of resveratrol from food alone, studies using supplements have shown impressive results.
The Mechanism: How Resveratrol Works
Resveratrol activates sirtuins (especially SIRT1), a family of proteins that regulate cellular health, aging, and mitochondrial biogenesis. SIRT1 activation leads to increased PGC-1α activity, promoting the creation of new mitochondria and enhancing the function of existing ones. Resveratrol also acts as an antioxidant, reducing oxidative stress and inflammation, both of which can damage mitochondria (9).
Resveratrol’s biological activity is mediated by its capacity to activate multiple cellular pathways:
SIRT1 Activation: Resveratrol stimulation of SIRT1 promotes enhanced energy production and may reduce oxidative stress.
AMPK Pathway Regulation: The compound also activates AMP-activated protein kinase (AMPK), a cellular energy sensor that fosters improved insulin sensitivity and facilitates fatty acid oxidation. These pathways together contribute to better metabolic control and energy balance.
Mitochondrial Biogenesis: Through these mechanisms, Resveratrol facilitates the increase in both the number and efficiency of mitochondria, contributing to an improved metabolic profile—a benefit that is particularly significant in combating the metabolic adversity associated with T2DM and insulin resistance.
A 2017 meta-analysis of RCTs found that resveratrol supplementation (typically 150 mg/day) in people with type 2 diabetes led to reductions in fasting glucose, insulin, HbA1c, and insulin resistance, as well as increases in mitochondrial function in muscle tissue (10).
A 2021 systematic review in Trends in Food Science & Technology also noted that resveratrol, along with other polyphenols, increases oxygen consumption, mitochondrial function, and ATP production in human studies (2).
Dosage Considerations
The doses of resveratrol used in clinical trials are much higher than what you can get from food. For example, one cup of red grapes contains only about 0.25–1.25 mg of resveratrol, while clinical studies use doses in the hundreds of milligrams. Red wine contains slightly more, but you’d have to drink impractical (and unhealthy) amounts to reach therapeutic levels.
A wide range of systematic reviews, meta-analyses, and RCTs converges on several critical points:
Moderate doses (approximately 500 mg/day) consistently yield positive effects on both glucose metabolic parameters and mitochondrial function.
Benefits for glucose metabolism (such as improved fasting glucose, reduced insulin levels, and lowered HbA1c) are most pronounced in populations with metabolic disorders when treated for a minimum duration of 12 weeks.
Although high doses may offer enhanced mitochondrial biogenesis, they bring an increased risk of gastrointestinal discomfort. Moderate doses offer a more favorable benefit-to-risk profile.
For a nutritional supplement to improve both mitochondrial function and glucose metabolism, we recommend the following:
Optimal Daily Dosage: 500 mg of Resveratrol per day. This dosage is well within the established effective range, ensuring significant improvements in insulin sensitivity and glycemic control while also supporting mitochondrial biogenesis and enhanced fatty acid oxidation.
Suggested Duration of Use: A minimum of 12 weeks is recommended to observe substantial improvements across both metabolic domains.
Practical Considerations
Enjoy red grapes and berries as part of a polyphenol-rich diet
Aim for a diet rich in a variety of polyphenols (not just resveratrol) for synergistic benefits
If considering a supplement, look for high-quality, third-party tested products
Take Home Message
Resveratrol is a potent activator of mitochondrial biogenesis and metabolic health, but supplements are required to achieve clinically meaningful doses. Whole foods like grapes and berries still offer benefits as part of a polyphenol-rich diet.
Food #4: Nitrate-Rich Vegetables Directly Communicate with Mitochondria
Beets, along with other nitrate-rich vegetables like spinach, arugula, Swiss chard, celery, and lettuce, are some of the best foods for mitochondrial health. Dietary nitrates are converted in your body to nitric oxide, which dilates blood vessels, improves oxygen delivery, and – most importantly – increases mitochondrial efficiency.
The Mechanism: How Nitrates Work
Dietary nitrates are absorbed and partially recycled through your saliva, where oral bacteria convert them to nitrites. In your stomach and bloodstream, nitrites are further reduced to nitric oxide (NO), a signaling molecule that relaxes blood vessels, lowers blood pressure, and enhances blood flow to muscles and organs.
NO also acts directly on mitochondria, reducing the leakage of protons across the inner mitochondrial membrane and making ATP production more efficient. This means your mitochondria can generate more energy with less oxygen—a huge advantage for both athletes and anyone seeking better metabolic health (11).
A 2011 RCT in Cell Metabolism found that dietary nitrate supplementation increased mitochondrial efficiency by 19% in healthy adults, making mitochondria more effective at producing ATP with less oxygen (12). This is the largest single-food effect on mitochondrial function ever documented in humans.
A 2020 systematic review of RCTs on fermented foods and inflammation also found that fermented vegetables (often nitrate-rich) can enhance mitochondrial function by modulating gut microbiota and reducing systemic inflammation, further supporting energy metabolism and mitochondrial efficiency (13).
Other Benefits of Nitrate-Rich Vegetables
Beets are also rich in betalains, antioxidants that reduce inflammation and oxidative stress. Leafy greens provide fiber, vitamins, and minerals that support overall health.
Practical Tips
Aim for at least 1/2 pound (about 225g) of beets or equivalent in leafy greens daily to get the minimum effective dose of nitrates (5 mmol or 310 mg).
Juice beets or add them to salads, smoothies, or roasted vegetable dishes.
Eat or drink beets 1–3 hours before exercise for a performance boost, or consume daily for ongoing benefits.
Rotate different nitrate-rich vegetables for variety and maximum nutrient intake.
Take Home Message
Mitochondria love beets and other nitrate-rich vegetables. Aim for at least half a pound per day for optimal benefits.
The Mediterranean Diet: A Foundation for Optimal Mitochondrial Health
While individual foods can have powerful effects, the overall pattern of your diet matters just as much. The Mediterranean diet—rich in fruits, vegetables, whole grains, legumes, nuts, and olive oil—has been shown in multiple meta-analyses to increase mitochondrial biogenesis, improve mitochondrial function, and reduce oxidative stress (14).
A 2023 review compared the effects of high-fat, calorie-restricted, ketogenic, fasting, and Mediterranean diets on mitochondrial function in both rodents and humans. The Mediterranean diet was the only pattern shown to increase mitochondrial biogenesis, function, and fusion events in both liver and muscle tissue, with the high phenolic content thought to be the main contributor (15).
The Mechanism: Why the Mediterranean Diet Works
The Mediterranean diet is high in polyphenols, monounsaturated fats (from olive oil), omega-3 fatty acids (from nuts and fish), and fiber. These nutrients work synergistically to reduce inflammation, improve insulin sensitivity, and support mitochondrial health.
Polyphenols from fruits, vegetables, and whole grains activate the same pathways as genistein, epicatechin, and resveratrol—boosting PGC-1α, AMPK, and sirtuins. Olive oil provides oleic acid and polyphenols that protect mitochondrial membranes from oxidative damage. Omega-3s from nuts and fish reduce inflammation and support mitochondrial function in the brain and heart.
Human Evidence: Mediterranean Diet and Mitochondria
A meta-analysis of randomized controlled trials found that the Mediterranean diet reduced markers of inflammation (CRP, IL-6) and improved endothelial function, both of which are linked to better mitochondrial health (16). Other studies have shown that the Mediterranean diet increases mitochondrial biogenesis and fusion events, especially in muscle and liver tissue.
Practical Tips
Base your meals on vegetables, fruits, whole grains, legumes, and nuts.
Limit processed foods, red meat, and added sugars.
Take Home Message
The Mediterranean diet provides a foundation for mitochondrial health, combining the benefits of polyphenols, antioxidants, and dietary fiber.
How to Eat for Mitochondrial Health Every Day
Include a serving of soybeans or tofu daily for genistein.
Enjoy a small amount of dark chocolate or cacao nibs for epicatechin.
Consider a resveratrol supplement if you’re looking for an extra mitochondrial boost.
Eat nitrate-rich vegetables like beets, spinach, and arugula every day.
Build your meals around the Mediterranean diet for a foundation of polyphenols and healthy fats.
Exercise regularly—physical activity is a powerful stimulator of mitochondrial biogenesis.
Avoid high-fat, highly processed diets that impair mitochondrial function and insulin sensitivity.
References
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Ganesan K, Xu B. Polyphenol-rich foods and mitochondrial function: A systematic review and meta-analysis. Nutrients. 2020;12(8):2342.
Zang M, Xu S, Maitland-Toolan KA, et al. Polyphenols stimulate AMP-activated protein kinase, lower lipids, and inhibit accelerated atherosclerosis in diabetic LDL receptor–deficient mice. Diabetes. 2006;55(8):2180–2191.
Choi MS, Jung UJ, Yeo J, et al. Genistein supplementation increases mitochondrial biogenesis and improves insulin sensitivity in obese subjects: a randomized controlled trial. J Nutr Biochem. 2020;78:108324.
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Taub PR, Ramirez-Sanchez I, Ciaraldi TP, et al. Dark chocolate improves mitochondrial biogenesis and function in humans: a randomized controlled trial. J Nutr. 2012;142(6):1013–1018.
Ramirez-Sanchez I, De los Santos S, Gonzalez-Basurto S, et al. Epicatechin improves mitochondrial-related protein levels and ameliorates oxidative stress in patients with heart failure. Front Physiol. 2018;9:1264.
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