Matcha Mitochondria Smoothie
Overview
This energizing smoothie combines matcha's powerful catechins with magnesium-rich pumpkin seeds and spinach, omega-3 from chia seeds, and gut-supporting probiotics from kefir or yogurt. The combination activates AMPK for mitochondrial biogenesis, provides essential magnesium for ATP synthesis, and reduces oxidative stress through polyphenols and antioxidants, making it an ideal breakfast to support cellular energy production and cognitive function.
Ingredients
- 1 cup spinach
- ½ frozen banana
- 1 tsp matcha powder
- 1 tbsp chia seeds
- 1 tbsp pumpkin seeds
- 200 ml kefir or yogurt
- ½ cup ice
- Optional: ½ tsp maca powder
Method
- Blend everything until smooth.
Nutrition
~350 kcal · 14 g protein · high magnesium · moderate polyphenols
Brain Health Notes
- Matcha contains catechins that reduce mitochondrial oxidative stress and activate AMPK for improved mitochondrial biogenesis.
- Pumpkin seeds and spinach supply magnesium, essential for ATP synthesis (Mg-ATP complex).
- Kefir supports microbiome health, reducing inflammatory load.
- Chia seeds offer ALA omega-3 for membrane fluidity and mitochondrial signalling.
- Antioxidants reduce ROS burden, protecting mitochondrial DNA.
Foods
7 foods in this recipe
Bananas
B6 source and tryptophan-containing fruit
Substances: Potassium, Tryptophan, Vitamin B6 (Pyridoxine → PLP)
Chia Seeds
ALA omega-3, fiber, and minerals
Substances: ALA (Alpha-Linolenic Acid), Calcium, Histidine, Isoleucine, Leucine, Linoleic Acid (LA, n-6), Lysine, Magnesium, Manganese, Methionine, Phenylalanine, Threonine, Tryptophan, Valine
Green Tea
Source of EGCG, L-theanine, and polyphenols for cognitive and metabolic support
Substances: EGCG (Green Tea Catechin), L-Theanine, Manganese, Potassium
Kefir
Fermented milk with diverse probiotics and GABA potential
Substances: Calcium, Tryptophan, Tyrosine
Pumpkin Seeds
High zinc, tryptophan, and magnesium for neurotransmitter support
Substances: Iron, Magnesium, Tryptophan, Tyrosine, Zinc
Spinach
Leafy green rich in iron, magnesium, folate, and carotenoids
Substances: Calcium, Coenzyme Q10 (CoQ10), Copper, Iron, Lutein, Magnesium, Manganese, Potassium, Vitamin A (Retinoids; β-Carotene precursor), Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B6 (Pyridoxine → PLP), Vitamin B9 (Folate; 5-MTHF), Vitamin C (Ascorbate), Vitamin K2 (MK forms), Zeaxanthin, Zinc, β-Carotene
Yogurt
Fermented dairy providing probiotics and complete protein
Substances: Calcium, Histidine, Isoleucine, Leucine, Lysine, Magnesium, Methionine, Phenylalanine, Potassium, Threonine, Tryptophan, Tyrosine, Valine, Vitamin B12 (Cobalamin), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic Acid), Zinc
Biological Target Matrix
Gut Microbiome
| Substance | Foods | Mechanism of Action |
|---|---|---|
| EGCG (Green Tea Catechin) | Green tea catechins increase Faecalibacterium and Roseburia; inhibit Enterobacteriaceae; reduce NF-κB activation |
Methylation
| Substance | Foods | Mechanism of Action |
|---|---|---|
| Methionine | Essential amino acid that forms S-adenosylmethionine (SAMe), the universal methyl donor for neurotransmitter synthesis and membrane phospholipid methylation | |
| Vitamin B12 (Cobalamin) | Essential cofactor in remethylation of homocysteine to methionine, which is converted to S-adenosylmethionine (SAMe); works with B6, B2, and folate; contributes meaningfully to homocysteine reduction, especially in combination with omega-3 fatty acids | |
| Vitamin B2 (Riboflavin) | FAD acts as a critical cofactor for MTHFR, linking riboflavin to homocysteine recycling and methylation capacity | |
| Vitamin B6 (Pyridoxine → PLP) | Essential cofactor in remethylation of homocysteine to methionine, which is converted to S-adenosylmethionine (SAMe); works with B2, folate, and B12 | |
| Vitamin B9 (Folate; 5-MTHF) | Essential cofactor in remethylation of homocysteine to methionine, which is converted to S-adenosylmethionine (SAMe); SAMe fuels synthesis of dopamine, norepinephrine, and serotonin and drives phospholipid methylation in neuronal membranes | |
| Zinc | Deficiencies in vitamins and minerals essential for methylation, such as folate, vitamin B12, and zinc, are correlated to ADHD symptoms; supplementing these micronutrients has shown potential in supporting methylation and reducing symptom severity |
Mitochondrial Support
| Substance | Foods | Mechanism of Action |
|---|---|---|
| Coenzyme Q10 (CoQ10) | Electron transport chain cofactor; supports ATP production; antioxidant protection for neurons | |
| Iron | Critical for oxygen delivery to the brain via hemoglobin; supports mitochondrial function and energy production | |
| Magnesium | Supports enzymes involved in glycolysis and the Krebs cycle (processes that generate ATP from glucose); binds to ATP and all triphosphates in cells to activate them | |
| Manganese | Supports mitochondrial antioxidant defense through MnSOD activity | |
| Vitamin B1 (Thiamine) | Essential for mitochondrial glucose metabolism in the brain leading to ATP production; supports PDH (pyruvate dehydrogenase) and α-KGDH (alpha-ketoglutarate dehydrogenase) function | |
| Vitamin B12 (Cobalamin) | Crucial role in conversion of methylmalonyl-CoA to succinyl-CoA, a key step in mitochondrial energy production; deficiency leads to buildup of methylmalonic acid and odd-chain fatty acids, which are neurotoxic | |
| Vitamin B2 (Riboflavin) | Forms FMN/FAD coenzymes, supporting oxidative metabolism and redox balance; facilitates metabolism of B12, B6, and niacin; supports antioxidant enzymes | |
| Vitamin B5 (Pantothenic Acid) | Forms CoA (coenzyme A), required for β-oxidation and TCA cycle acetyl-CoA flux; deficiency impairs ATP production impacting brain energy |
Neurochemical Balance
| Substance | Foods | Mechanism of Action |
|---|---|---|
| Calcium | Essential for nerve impulse transmission and neurotransmission | |
| Copper | Cofactor in dopamine β-hydroxylase, supporting catecholamine synthesis; supports norepinephrine synthesis | |
| Iron | Essential cofactor for tyrosine hydroxylase, the rate-limiting enzyme in the conversion of tyrosine to dopamine; critical for catecholamine synthesis | |
| L-Theanine | Supports GABAergic tone and neurotransmitter balance | |
| Magnesium | Broad cofactor for neurotransmitter synthesis and receptor modulation (e.g., NMDA, GABA); functions as an NMDA receptor antagonist and GABA receptor modulator; assists enzymes involved in synthesis of dopamine and serotonin | |
| Phenylalanine | Essential amino acid that converts to tyrosine and supports catecholamine synthesis (dopamine, norepinephrine); participates in LAT1 competition at the blood-brain barrier | |
| Potassium | Critical for membrane potential, nerve signaling, and neuronal excitability; adequate intake balances sodium effects | |
| Tryptophan | Precursor for serotonin and melatonin; brain entry competes at LAT1 with other large neutral amino acids (LNAAs); carbohydrate-rich, low-protein meals raise the plasma tryptophan:LNAA ratio because insulin pushes competing LNAAs out to muscles; can feed NAD+ synthesis via the kynurenine pathway | |
| Tyrosine | Catecholamine precursor (dopamine, norepinephrine); brain transport via LAT1 competes with other LNAAs; iron is an essential cofactor for tyrosine hydroxylase, the rate-limiting enzyme in conversion of tyrosine to dopamine; cofactors include iron, B6, folate, omega-3s, and BH₄ (tetrahydrobiopterin) to support rate-limiting steps in catecholamine synthesis | |
| Vitamin B12 (Cobalamin) | Supports neurotransmitter production through methylation; essential for myelin synthesis | |
| Vitamin B6 (Pyridoxine → PLP) | Cofactor for synthesis of dopamine, serotonin, GABA, and glutamate; supports rate-limiting steps in catecholamine synthesis; requires PDXK activation with magnesium and ATP support | |
| Vitamin B9 (Folate; 5-MTHF) | Supports neurotransmitter synthesis through methylation; cofactor for dopamine synthesis alongside iron, B6, and omega-3s | |
| Vitamin C (Ascorbate) | Supports norepinephrine synthesis; transported in brain via SVCT2 | |
| Zinc | Important for DNA synthesis, cell division, and neurotransmitter regulation, particularly in modulating dopamine—a key neurotransmitter implicated in ADHD; acts as an allosteric modulator of the GABA receptor; supports glutamate regulation |
Oxidative Stress
| Substance | Foods | Mechanism of Action |
|---|---|---|
| ALA (Alpha-Linolenic Acid) | Essential omega-3 fatty acid; contributes to antioxidant and membrane support | |
| Coenzyme Q10 (CoQ10) | Part of antioxidant network; works synergistically with vitamin E, vitamin C, lipoic acid, and glutathione | |
| Copper | Included in antioxidant enzyme networks; interacts with iron metabolism affecting oxidative stress | |
| EGCG (Green Tea Catechin) | Supports antioxidant defenses; part of antioxidant network | |
| Linoleic Acid (LA, n-6) | Essential fatty acid; balance with omega-3s is emphasized for optimal inflammatory tone | |
| Lutein | Antioxidant properties; scavenges reactive oxygen species and stabilizes cell membranes | |
| Manganese | Essential cofactor for MnSOD (SOD2), supporting detoxification of superoxide within the mitochondrial matrix | |
| Vitamin A (Retinoids; β-Carotene precursor) | Provitamin A carotenoids (β-carotene) act as antioxidants in neural tissue; contribute to antioxidant network | |
| Vitamin C (Ascorbate) | Key water-soluble antioxidant; works within antioxidant network with vitamin E, CoQ10, and polyphenols | |
| Zeaxanthin | Antioxidant properties; scavenges reactive oxygen species and stabilizes cell membranes | |
| Zinc | Essential mineral that serves as a cofactor for antioxidant enzymes; works synergistically with other antioxidants; heavy metals are detoxified by metallothionein (MT) metal carrier proteins that must bind with zinc and copper | |
| β-Carotene | Antioxidant properties; scavenges reactive oxygen species and stabilizes cell membranes |