Want To Support Your Mitochondria? Try Getting More Of This Amino Acid

Leucine is best known as a muscle-building amino acid. But new preclinical research1 suggests that it may have a deeper role in how our cells make energy. Beyond supporting protein synthesis, leucine appears to directly influence how mitochondria maintain and produce energy.* 

Here’s how, and what you can do to make sure you get enough of this essential amino acid. 

About the study

Researchers set out to understand how certain nutrients signal mitochondria to keep, discard, or import specific proteins, which is a fundamental process for energy production. They wanted to observe how proteins on the outer mitochondrial membrane are broken down or stabilized. 

Why dig into this? If nutrients can influence whether mitochondria retain key proteins rather than dismantling them, that points to a direct link between what we eat and how well our cells generate energy.  

So, the team investigated whether certain amino acids could tip that balance in a way that strengthens mitochondrial function (via a lab study in animal and human cells). And leucine stood out as a key influencer. 

Leucine & energy production

The researchers found that leucine helps mitochondria hold onto key proteins that are essential for energy production. 

By protecting these proteins, mitochondria can bring in more of the tools they need, expand their protein network, and generate energy more efficiently.* The effect was seen in both animal and human cells. 

It appears to give mitochondria a boost, helping cells produce the energy they need to function at their best.*

How to get enough leucine 

You can also lean on supplements to help optimize your leucine intake. Some whey protein powders (like this one) and some amino acid supplements (like this) provide the ideal amount of leucine per serving to support muscle growth, recovery, and energy.*

The takeaway

These findings highlight that leucine’s impact extends beyond muscle health. This amino acid may help mitochondria operate at full capacity.

While the research is early and primarily preclinical, it strengthens the idea that amino acid availability shapes metabolic health at the deepest cellular levels. Prioritizing high-quality protein (and thus leucine) may be one way to support energy production from the inside out.

If you are pregnant, breastfeeding, or taking medications, consult with your doctor before starting a supplement routine. It is always optimal to consult with a health care provider when considering what supplements are right for you.