Overview
The cell is the basic working unit of the human body. A single cell is composed of multiple parts called organelles. The efficiency with which these organelles work together is the foundation of cellular health, leading to a cascade effect throughout the body. Put simply, organelles make up cells, cells make up organs, organs make up systems, and systems determine performance.
Promoting the function of organelles is essential to cellular health and human performance. Supporting organelles’ multiple processes is a key aspect of cellular health optimization. For example, supplying nutrients that support individual cellular processes promotes an efficient, stable environment for other functions throughout the body, including those of organs and their respective organ systems. (source, source)
At the core of internal cellular health lies mitochondrial function. Often referred to as the “powerhouse” of the cell, the mitochondria produce ATP, which powers cellular functions throughout the body, causing a ripple effect on physical and cognitive performance. Micronutrients are essential for mitochondrial function by acting as either facilitators of energy production or antioxidants. (source) By supplying these nutrients, mitochondrial function can be fully supported, promoting cellular function and cognitive and physical performance.
The external environment also plays a crucial role in the promotion of cellular health. The cellular membrane mediates nutrient absorption, waste removal, and cellular communication. (source) It also mediates intracellular processes through extracellular interactions with its multiple proteins. (source) These membranes are sensitive to harmful compounds, such as reactive oxygen species that negatively affect the cellular wall and can be detrimental to the internal processes of cells, leading to cellular death. (source, source)
Cellular health is fundamental to overall well-being and performance, as cells are the basic working units of the human body. To achieve optimal performance on a macro level, it is essential to ensure that cellular function operates efficiently at the micro level.
Role in Performance
Cells are the foundation of physiology. They are responsible for everything from organ structure to intercellular communication. Their ability to perform varied functions impacts the function of every organ and organ system in the body. When these systems operate effectively and efficiently, cognitive and physical performance is optimized.
Common indications of cellular health are found in the table below:
| Sub-Optimal Cellular Health |
Optimal Cellular Health |
| Difficulty recovering from hard efforts |
Consistent overnight recovery from hard efforts |
| Weakness |
Supported strength |
| Emotional stress, negative mood |
Stress-free, positive, pleasant mood |
| Decreased sleep quality |
Supported sleep quality |
| Feeling run down or sick |
Sustained energy |
| Decreased work capacity |
Sustained performance |
Optimization
Prioritize citrus fruits: Citrus fruits like oranges and grapefruits are packed with essential vitamins and antioxidants such as vitamin C and flavonoids, which play a crucial role in supporting cellular health. These nutrients help combat oxidative stress and inflammation, promoting optimal function of vital organs like the heart, brain, and skin. (source) Recommendation: Consume at least two servings of citrus fruits daily.
One serving Examples: Orange (1 medium orange), Grapefruit (½ large grapefruit), Citrus Juice (100%) (4 fl oz), Fresh Lemon Juice (2 to 3 tablespoons)
Prioritize sleep: Irregular sleep patterns have been shown to increase markers of oxidative stress, which are detrimental to cellular health. Prioritizing a healthy sleep pattern can help reduce these markers and promote cellular health. (source) Recommendation: Strive to get 8 to 10 hours of sleep for optimal recovery and adaptation.
Supplement with astaxanthin: Astaxanthin is a potent antioxidant that helps combat oxidative stress and inflammation, both of which have been shown to negatively affect cellular health. Further, astaxanthin supports immune responses, thereby improving overall health. (source, source) Recommendation: Consume at least 2 mg of astaxanthin.
Associated Patterns and Biomarkers
Multiple factors play a role in cellular function. By examining a wide array of markers, a complete picture of cellular physiology can be brought into focus.
Associated Patterns
Associated Biomarkers
