Mitochondria are the cell's “power plants”: in them, ATP — the universal cellular “fuel” — is produced from nutrients and oxygen. They are most numerous in the most energy-hungry organs: the heart, muscles and brain.
Mitochondrial health is directly linked to aging: their dysfunction is one of the key hallmarks of aging. Aging mitochondria give less energy and more “waste” (free radicals), which damages the cell. They are linked to VO₂max and sirtuins.
Mitochondria and aging
With age mitochondria work worse: energy production declines, damage to their DNA accumulates, and the production of reactive oxygen species (free radicals) rises. Cells lack energy and oxidative stress intensifies — this contributes to fatigue, muscle loss (sarcopenia), reduced endurance and impaired brain function.
The body is able to renew mitochondria: to create new ones (biogenesis) and remove damaged ones through autophagy (mitophagy). With age this renewal slows down.
How to support the mitochondria
The most powerful and proven stimulus for the mitochondria is physical exertion, especially aerobic and interval training (HIIT): it makes cells create new mitochondria and raises VO₂max. Sufficient sleep, reasonable gaps between meals and a balanced diet also help.
Various “mitochondrial” supplements (for example, CoQ10) are popular, but for healthy people their benefit for longevity is not proven. Exercise remains unrivaled.
Assess your biological age
These mechanisms shape how you age — assess your biological age:
Frequently asked questions
How can I improve mitochondrial function?
The best and most proven way is regular aerobic and interval training: it stimulates the creation of new mitochondria and raises endurance (VO₂max). Additionally, sleep, a balanced diet and reasonable gaps between meals help.
Do supplements like CoQ10 help?
For healthy people there is no convincing proof that “mitochondrial” supplements benefit longevity. In certain clinical situations they may be used as prescribed by a doctor, but they cannot replace the effect of physical exercise.
Why are mitochondria linked to aging?
With age they give less energy and more free radicals, and the renewal of damaged mitochondria slows down. This intensifies oxidative stress and the lack of energy in cells — one of the recognized mechanisms of aging.
Related terms
Sources
- The Mitochondrial Basis of Aging and Age-Related Disorders. NCBI/PMC
- López-Otín C. et al. Hallmarks of Aging. NCBI/PMC
- National Institute on Aging (NIA) — Biology of Aging