You may have learned about mitochondria in biology class as the “powerhouse of the cell”, but these tiny organelles are far more than just energy factories. In recent years, emerging research has revealed that mitochondria play a vital role in hormone production, fertility, pregnancy, and even long-term health outcomes for your baby.
Mitochondria and fertility: More than just energy
Mitochondria are responsible for producing ATP, the energy currency your cells use to function. But they also perform other critical tasks, such as:
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Synthesizing steroid hormones including estrogen, progesterone, testosterone, DHEA, pregnenolone, and cortisol.
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Regulating cell signaling and apoptosis (cellular death and renewal), which is crucial for egg quality.
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Supporting oocyte maturation and early embryo development.
This is why optimizing mitochondrial health is key during the preconception phase, pregnancy, and even postpartum. In my clinical experience, clients who focus on mitochondrial health often report improved energy, mood stability, and hormonal health which are important indicators of reproductive readiness.
Why mitochondrial health matters during pregnancy
During pregnancy, your body’s energy demands increase significantly. Mitochondria in both maternal and fetal cells work overtime to support:
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Rapid cell division and fetal growth
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Formation of the placenta
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Adaptations in your own cardiovascular and metabolic systems
Research also suggests that poor mitochondrial function in the placenta may be linked to complications such as gestational diabetes, preeclampsia, and preterm birth. Clearly, healthy mitochondria are critical not only for conception, but for a thriving pregnancy and baby.
Key nutrients that fuel mitochondria
Mitochondria require both macronutrients (like healthy fats, protein, and whole-food carbohydrates) and specific micronutrients to convert food into usable energy. Some of the most important include:
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B vitamins
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Carnitine – supports fatty acid transport into mitochondria for energy production
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Magnesium – crucial for ATP synthesis
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Zinc and selenium – provide antioxidant protection and support reproductive hormones
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Vitamin E – protects mitochondrial membranes from oxidative damage
In practice, I often see subclinical deficiencies in B vitamins, magnesium, and carnitine in women struggling with fatigue, irregular cycles, or poor egg quality. These are all red flags for mitochondrial dysfunction. This is where a nutrient-dense diet and strategic supplementation, like a comprehensive prenatal and targeted support for egg quality, can make a major difference.
RELATED: The Fertility-Boosting Diet: Mediterranean diet for fertility
Lifestyle factors that impact mitochondrial health
Chronic stress
Psychological stress raises cortisol levels, which can impair mitochondrial function over time. Chronic stress also increases inflammation and oxidative damage, both of which deplete mitochondrial efficiency.
Environmental toxins
Exposure to heavy metals, BPA, pesticides, and air pollutants can directly harm mitochondria. Toxins damage mitochondrial DNA and reduce ATP output, which may impair fertility and hormone balance.
Medications
Certain medications (such as statins, antibiotics, or antidepressants) have been shown in some studies to impact mitochondrial health. Always consult with a provider before stopping or modifying medication, but be aware of their potential effects.
3 Clinically-informed tips to support mitochondrial health for fertility
1. Eat Real, Whole Foods Daily
Whole foods are rich in antioxidants, phytonutrients, and essential vitamins that protect mitochondria from oxidative stress. Focus on:
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Berries – for antioxidants like anthocyanins
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Leafy greens – rich in magnesium and folate
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Avocados and olive oil – for healthy fats
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Wild salmon and grass-fed meats – for CoQ10, carnitine, and omega-3s
In clinical practice, clients who consistently prioritize whole foods often show measurable improvements in nutrient levels and report better energy, mood, and menstrual cycle regularity. A well-rounded prenatal like WeNatal can help fill nutrient gaps, especially in times of increased demand or limited diet variety.
2. Harness the Stress Response
Stress is inevitable, but how we respond to it matters. Techniques like:
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Mindful movement (e.g., yoga or walking in nature)
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Breathwork or meditation
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Journaling (such as using the WeNatal Journal)
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Therapy or coaching
can all promote a balanced stress response, protecting mitochondrial function and hormone balance.
3. Make Safer Swaps for Cleaner Living
Reducing your exposure to mitochondrial-disrupting toxins doesn’t have to be overwhelming. Start with simple swaps:
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Glass instead of plastic food containers
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Non-toxic cleaning and personal care products
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Filtered water instead of tap
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Avoiding fragrances and synthetic chemicals in home products
I encourage clients to think of clean living as a journey, not an overnight change. Progress, not perfection, leads to sustainable results.
RELATED: Glyphosate: A hidden threat to fertility and how to reduce your exposure
A note from WeNatal on fueling healthy mitochondria for fertility & beyond
We believe that nurturing your mitochondria is one of the most empowering things you can do, not only for your fertility but for your long-term health and the well-being of your future children.
Targeted mitochondrial support through nutrient-dense foods, smart supplementation, stress reduction, and cleaner living can set the stage for optimal hormone production, energy, and reproductive function. Products like Egg Quality+ are designed to support these needs by delivering bioavailable nutrients that nourish mitochondria from the inside out.
Your journey to parenthood deserves personalized, science-backed strategies that support every cell in your body, starting with the mitochondria.
References
Moon MK, Kim MJ, Jung IK, et al. Bisphenol A impairs mitochondrial function in the liver at doses below the no observed adverse effect level. J Korean Med Sci. 2012;27(6):644-652. doi:10.3346/jkms.2012.27.6.644
Picard M, McEwen BS. Psychological Stress and Mitochondria: A Systematic Review. Psychosom Med. 2018;80(2):141-153. doi:10.1097/PSY.0000000000000545
Wesselink E, Koekkoek WAC, Grefte S, Witkamp RF, van Zanten ARH. Feeding mitochondria: Potential role of nutritional components to improve critical illness convalescence. Clin Nutr. 2019;38(3):982-995. doi:10.1016/j.clnu.2018.08.032
Will Y, Shields JE, Wallace KB. Drug-Induced Mitochondrial Toxicity in the Geriatric Population: Challenges and Future Directions. Biology (Basel). 2019;8(2):32. Published 2019 May 11. doi:10.3390/biology8020032
