Whether you’re playing chess, playing center field or performing on stage, your body draws energy from tiny organelles within each cell called mitochondria, the powerhouse of the cell. But until recently, scientists have not fully understood exactly how cells sense and use nutrients to support mitochondrial function.

A study from the University of Cologne in Germany reveals that a common dietary amino acid, leucine, protects mitochondrial proteins, improving their performance. Another paper from Cornell University in Ithaca, New York explores how vitamin B12 improves mitochondrial function in muscle and helps preserve muscle mass as people age.

Leucine is an essential amino acid that the body cannot produce. It is commonly found in protein-rich foods, such as meat, dairy, beans and lentils. A team led by Qiaochu Li at the University of Cologne’s Institute for Genetics found that leucine preserves proteins on the outer surface of mitochondria. Those proteins help transport molecules into the organelle to support energy production. This allows the cell to meet increased energy demands from hard work or exercise.

“We were thrilled to discover that a cell’s nutrient status, especially its leucine levels, directly impacts energy production,” Li told ScienceDaily in May. “This mechanism enables cells to swiftly adapt to increased energy demands during periods of nutrient abundance.”

They published their findings in Nature Cell Biology.

Vitamin B12 may shape metabolism and aging

Vitamin B12 appears to influence how the body maintains muscle mass and produces energy,

Cornell researchers found that vitamin B12 appears to support efficient mitochondria function, in addition to its known role in nerve and red blood cell health.

B12 supports cellular metabolism, giving muscles power, and helps reveal nutritional deficiencies before an older person starts losing muscle mass.

Their research confirmed that B12 supplements helped aging mice improve mitochondrial function in their muscles. Their study, published in the Journal of Nutrition in March, also tied deficiency to lower muscle mass and strength.

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