Every process that sustains life—energy production, tissue repair, immune defense, and detoxification—starts at the cellular level. When our cells are healthy, we have energy, mental clarity, and the ability to recover from stress and illness. But when our cellular health has been compromised in some way, we can start to feel fatigued, brain fog and a greater susceptibility to chronic illnesses.
Through nutrition, targeted supplements, stress management, and detoxification we can support our bodies at the cellular level.
Essential Micronutrients
Deficiencies in micronutrients can impair mitochondrial health, reduce enzyme activity, and hinder cellular repair.
- Magnesium: A cofactor for over 300 enzymatic reactions, including those in energy metabolism, magnesium reduces oxidative stress and supports ATP production.
- B Vitamins: Vitamins like B6, B12, and folate are essential for energy production, DNA repair, and reducing homocysteine levels, which is associated with oxidative stress.
- Zinc: Plays a vital role in antioxidant enzyme function, stabilizes cell membranes, and supports immune health.
Fatty Acids and Phospholipids for Healthy Membranes
Fatty acids and phospholipids maintain membrane fluidity and function which impacts nutrient transport and cellular signaling.
- Omega-3 Fatty Acids: Found in fish oil and algae, omega-3s reduce inflammation, support mitochondrial efficiency, and enhance cell membrane stability.
Resolvins and other specialized pro-resolving mediators (SPMs) derived from omega-3s are a more advanced way to address inflammation at the cellular level. Unlike standard fish oil supplements, which prevent or reduce inflammation, SPMs actively promote resolution of the inflammation by signaling the immune system to “turn off” the inflammatory response, allowing the tissue to heal and return to homeostasis.
- Phosphatidylcholine: This essential phospholipid repairs and maintains cell membranes, particularly in the brain and liver, improving detoxification and cellular communication. PC also increases bile production, improving detoxification.
We use BodyBio PC
Mitochondrial Boosters to Energize Cells
Mitochondria are the “powerhouses” of cells, converting nutrients into ATP, the body’s energy source. Supporting mitochondria ensures sustained energy and resilience.
- CoQ10: Protects against oxidative stress and supports efficient ATP synthesis.
- Alpha-Lipoic Acid (ALA): An antioxidant, ALA protects mitochondria from damage and recycles other antioxidants like glutathione.
Herbal Adaptogens
Adaptogens are botanicals that help the body adapt to physical, emotional, and environmental stressors. Chronic stress can disrupt cellular function, leading to mitochondrial dysfunction and systemic inflammation. Adaptogens restore balance and promote resilience.
- Rhodiola: Known for combating fatigue and enhancing mitochondrial function, rhodiola supports energy production and reduces oxidative stress, helping cells perform efficiently under stress.
- Ashwagandha: A staple in Ayurvedic medicine, ashwagandha modulates cortisol levels, protects against the cellular damage caused by chronic stress, and promotes overall resilience. Ashwagandha is also anti-inflammatory.
- Holy Basil: With anti-inflammatory and antioxidant properties, holy basil reduces oxidative stress and inflammation.
Antioxidants
Antioxidants protect cells from oxidative damage caused by free radicals, which can harm DNA, proteins, and cell membranes.
- Resveratrol: Although it can be found in red wine, the more potent form is found in Japanese Knotweed; resveratrol supports mitochondrial health, reduces inflammation, and promotes longevity at the cellular level. Look for resveratrol sourced from Japanese Knotweed. I like the Gaia
- Quercetin: A flavonoid with strong anti-inflammatory properties, quercetin stabilizes mast cells and prevents oxidative damage to cellular components.
- Curcumin: Derived from turmeric, curcumin is a powerful anti-inflammatory and antioxidant that supports mitochondrial resilience and reduces chronic inflammation.
Detox: Clearing Cellular Waste
Detoxification is an essential cellular process, removing waste and neutralizing toxins that can accumulate and disrupt cellular function.
- NAC (N-Acetylcysteine): A precursor to glutathione, NAC supports liver detoxification, neutralizes free radicals, and reduces oxidative stress.
- Glutathione: Often referred to as the “master antioxidant,” glutathione binds toxins for safe elimination and repairs cellular damage caused by oxidative stress.
- Selenium: A trace mineral essential for glutathione peroxidase activity, selenium enhances immune function and protects cells from oxidative damage.
See the Herbal Guide on Detox for a more comprehensive review.
Eating for Cellular Health
Step 1: Elimination of Inflammatory Foods
Inflammatory foods create cellular stress, impair healing, and contribute to systemic inflammation, which is a root cause of many chronic diseases.
Foods to Avoid:
- Refined Sugars and Processed Carbs: These disrupt blood sugar levels, feed harmful gut bacteria, and trigger inflammatory pathways.
- Gluten and Dairy (for sensitive individuals): Both are common triggers for immune system activation in genetically susceptible people. (25% of the population have the gene for Celiac, which gene can be “turned on” at any time)
- Industrial Seed Oils: Oils like soybean, corn, and canola are high in omega-6 fatty acids, which promote inflammation. Swap them out for grass fed butter, ghee and olive oil.
- Artificial Additives: Preservatives and food dyes can aggravate immune responses and stress detoxification systems.
Consuming inflammatory foods forces cells into a state of chronic stress, reducing their ability to regenerate and function properly.
Foods to Avoid:
Nutrient density refers to the concentration of essential vitamins, minerals, and antioxidants in a food relative to its caloric content. For cellular repair and energy production, your cells need a steady supply of these nutrients, as they fuel everything from mitochondrial function to DNA repair.
Sulfur-Rich Vegetables
Sulfur is critical for cellular detoxification and repair, as it supports the body’s natural ability to process toxins and maintain healthy cell membranes.
- Broccoli and Cauliflower: Contain sulforaphane, a compound that supports detoxification pathways.
- Garlic and Onions: High in allicin, which aids immune defense and cellular repair.
Eat the Rainbow
A rainbow of fruits and vegetables provides diverse phytonutrients that reduce oxidative stress and support cellular resilience.
- Bright Reds: Bell peppers, tomatoes, and berries for lycopene and anthocyanins.
- Deep Greens: Brussels sprouts and kale for chlorophyll.
- Vivid Oranges and Yellows: Sweet potatoes and carrots for beta-carotene.
- Low-Sugar Fruits: Focus on berries, which provide antioxidants without spiking blood sugar.
Sources of Healthy Fats
Every cell in your body is surrounded by a cell membrane; a semi-permeable barrier made up primarily of fats. The cell membrane controls what enters and exits the cell and communicates with other cells. Healthy fats support the structure, flexibility and functionality of the cell membranes.
- Omega-3 Fatty Acids: Found in fatty fish, flaxseed, chia seeds, and walnuts, omega-3s are anti-inflammatory and essential for brain and nerve health.
- Monosaturated Fats: Avocados and extra-virgin olive oil provide monounsaturated fats, which improve mitochondrial efficiency and stabilize energy levels.
Clean Proteins
Proteins are vital for the maintenance, repair, and regeneration of every cell in your body. They provide the raw materials—amino acids—needed to build enzymes, hormones, and structural components like collagen, which are essential for tissue integrity and healing.
Grass-Fed Beef v. Grain Feed
Higher Omega-3 Fatty Acids: Grass-fed beef has up to five times more omega-3s than grain-fed beef, promoting anti-inflammatory effects and supporting brain health.
Rich in Conjugated Linoleic Acid (CLA): CLA supports metabolic health, reduces inflammation, and may improve immune function.
More Antioxidants: Grass-fed beef contains higher levels of vitamin E and beta-carotene, which protect cells from oxidative damage.
Wild-Caught Fish
Wild-caught fish provide lean protein paired with essential fatty acids, making them a double-duty powerhouse for cellular health.
- High in Omega-3s: Wild fish like salmon, mackerel, and sardines are rich in EPA and DHA, which support brain health, reduce inflammation, and stabilize cell membranes.
- Low in Toxins: Wild-caught options are generally less likely to contain high levels of contaminants like mercury and PCBs compared to farmed fish.
- Complete Protein: Fish delivers all nine essential amino acids your body needs but cannot produce on its own.
Organic Eggs
- Choline for Brain and Cell Health: Eggs are one of the best sources of choline, a nutrient critical for maintaining cell membrane integrity and neurotransmitter production. Choline also supports liver detoxification and reduces inflammation.
- Rich in Nutrients: Eggs contain B vitamins (including B12), selenium, and vitamin D, which contribute to energy production, immune health, and bone strength.