Mitochondrial Health: The Powerhouse of Longevity

You’ve likely come across the terms mitochondria and mitochondrial health as you browse through content on your social media feeds, recognising the critical role they play in human health. The link between mitochondria and ageing, however, is a lot more complex than books like the bestseller ‘Good Energy’ and wellness influencers would have you believe. As with most ‘science’ and ‘health’ information disseminated over social media, much of what we come across is exaggerated or downright misleading, as the science is usually oversimplified to promote unproven ideas that fit the author’s or influencer’s narrative. So what do scientists have to say, and what do we know from research on the role of mitochondria in ageing? It helps to start at the beginning, first learning about mitochondria.

The role of mitochondria in energy production

Described as the “powerhouses of the cell”, mitochondria are found in most cells of the human body and in all complex multicellular organisms. They are called “powerhouses” because of the critical role that they play in metabolism, breaking down food molecules to produce adenosine triphosphate (ATP) – the fuel that cells depend upon to function. In fact, mitochondria are responsible for 90% of all energy production required for cellular function.

In light of their role in energy production, mitochondria are present in higher numbers in cells with greater energy needs, such as muscle cells or neurons. However, they play a significant role beyond energy production, in processes such as apoptosis or cell death, cellular signalling, and ageing.

Mitochondria and ageing: What science reveals

Researchers are still exploring the complex connection between mitochondria and ageing, so we have a long way to go before we fully understand this relationship. Here are some mechanisms that are being investigated and what research has revealed so far.

Mitochondria are known for their central role in energy production, and they use oxygen in this critical process. Mitochondrial energy production is not 100% efficient. It releases byproducts such as reactive oxygen species (ROS), which can cause oxidative damage and dysfunction in cellular components, proteins, and lipids, contributing significantly to ageing and age-related diseases.

As we age, the efficiency of mitochondrial energy production declines and there is reduced availability of energy for cells. This imbalance between energy supply and demand is regarded as a crucial factor in ageing. It is thought to be a cause for problems such as reduced muscle strength, the onset of cognitive decline, impaired organ functions, and other health conditions seen in older adults.

Based on current research, it is not clear whether mitochondrial function declines because of reduced activity levels as we age, or if it’s solely a result of ageing.

The link between mitochondria and age-related diseases

Mitochondrial dysfunction is increasingly linked to a variety of age-related diseases as it contributes to cellular damage, chronic inflammation, and reduced stem cell activity. This is known as mitochondrial dysfunction. While certain genetic mutations, health conditions, and environmental exposures can contribute, mitochondrial decline is strongly associated with ageing. This is because mitochondrial quality declines with successive mitochondrial DNA (mtDNA) mutations that occur over time. This, in turn, results in further decline in energy production and increases in ROS, which leads to a vicious cycle. Human and clinical studies demonstrate that exercise increases PGC-1α and mitochondrial markers, such as citrate synthase activity, leading to measurable gains in mitochondrial content and oxidative capacity after several weeks of training.

This has been linked with age-related diseases, including:

• Neurodegenerative conditions like Alzheimer's and Parkinson's Disease
• Cardiovascular diseases such as atherosclerosis and heart failure
• Muscle atrophy and osteoporosis
• Hepatic dysfunction and kidney failure
• Type 2 diabetes and cancer

How to improve mitochondrial function naturally

The unglamorous and simple truth is that mitochondrial health is influenced by a wide range of factors, from genetics and diet to lifestyle choices and your environment. This means that there are no quick fixes or trendy health hacks to improve mitochondrial function naturally. However, you can use healthy lifestyle interventions that doctors have been recommending for decades to protect against lifestyle diseases and age-related degenerative conditions. Mitochondrial research simply gives us some understanding of why this advice works. Some steps you should take include:

• Eat a varied diet:
  Including a variety of healthy whole foods is important to ensure balanced nutrition, as antioxidants, vitamins, and healthy fats in these foods support efficient energy production and less oxidative stress in ageing mitochondria.
  
  
• Try healthy calorie restriction:
  Animal studies have shown that caloric restriction can extend lifespan by inducing autophagy, which is a process of cellular cleanup that improves the quality of existing mitochondria.
  
  
• Stay physically active:
  Regular physical activity is known to stimulate mitochondrial biogenesis, increasing the production of new mitochondria. It provides similar benefits to calorie restriction, boosting overall energy production.
  
  
• Get adequate sleep:
  Poor quality, inadequate and irregular sleep are all known to increase the risk of mitochondrial dysfunction, impairing cellular repair mechanisms like autophagy that are essential to protect against age-related decline.

Nutrients for mitochondrial support

While you need balanced nutrition to support mitochondrial health, preliminary research highlights the role of some nutrients in particular and other compounds found in foods. These include:

• Antioxidants:
  Fresh fruits and veggies, including dark leafy greens, berries, and dark chocolate, are rich sources of antioxidants, which reduce oxidative stress in mitochondria.

• B vitamins:
  B1, B2, B3, B5, and B12 are known to play a critical role in energy metabolism, making them important for mitochondrial health. The healthiest sources include leafy greens, fatty fish, and eggs.

• CoQ10:
  This nutrient is critical for energy production in mitochondria, and is primarily found in organ meats, fatty fish, and whole grains. Some vegetables, grains, and legumes contain smaller amounts of the nutrient.
  
  
• Magnesium: It plays an essential role in the creation of ATP within mitochondria, and can be obtained from magnesium-rich foods such as dark leafy greens, lean meats, nuts, seeds, and whole grains.

• Urolithin A:
  This is a compound produced by gut bacteria when breaking down compounds found in foods like pomegranate and berries. Studies show that it can extend life in worms and improve muscle function in rodents. In a placebo-controlled human trial, urolithin A enhanced muscle performance and markers of mitophagy and mitochondrial health in middle-aged adults, highlighting its potential to improve mitochondrial function.
  
  
• Other organic compounds:
  Compounds linked to better mitochondrial efficiency and longer, healthier life in models include NAD+, resveratrol, and spermidine. Some of these may be obtained from red grapes, mushrooms, and fermented soy.

Protecting your powerhouse for a longer, healthier life

As we learn more about the role of mitochondria in human health and ageing, it has become clear that mitochondrial dysfunction is involved in the development and progression of various age-related diseases. However, it’s important to avoid oversimplifying complex problems like mitochondrial dysfunction as part of the social media obsession with “secret” knowledge to transform your life or cure every possible disease naturally. Protecting the powerhouse of your cells is certainly an essential step towards a longer and healthier life, but this means following the same old health advice you’ve heard before – eat well, exercise regularly, get enough sleep, and limit exposure to risk factors such as stress, alcohol, tobacco, and pollutants.

Frequently Asked Questions

1. Do mitochondria cause age-related diseases?

Mitochondrial dysfunction is increasingly linked to many age-related diseases, though it’s part of a complex web of causes.

2. Which diseases are linked to mitochondrial dysfunction?

Mitochondrial dysfunction or impairment has been implicated in some types of neurodegenerative diseases, cardiovascular disease, muscle loss and osteoporosis, liver and kidney problems, type 2 diabetes, and cancer.

3. Can diet or lifestyle improve mitochondrial health?

Yes, a varied diet, healthy calorie restriction, regular exercise, and good sleep are all supportive of mitochondrial function.