The search for healthy aging is something that we may all look to find. Science now reveals much about cell health, especially mitochondrial health. These discoveries show how the mitochondria not only produce energy in our cells but also promote healthy aging in many ways. While the basic concept remains the same, science has grown. Now, we know much more about how our mitochondria work.
This article looks at the role our mitochondria play in healthy aging and our overall health. We focus on the function of antioxidants, lifestyle choices, and other key factors to support our mitochondrial health.
Mitochondria are the cellular organelles that are found in nearly all eukaryotic cells in the body.1 If you need a little refresher, eukaryotic cells have a nucleus and a membrane. Mitochondria are organelles found in most cells in our body and are well known for producing intracellular energy. When we eat, one of the many processes that take place in our bodies is energy production. Our mitochondria take the nutrients from the food we eat, break the nutrients down, and convert this energy to be used by our cells.1
This energy source, adenosine triphosphate, is also known as ATP or cellular respiration. The mitochondria rely on ATP to maintain their energy. Though these mitochondria work tirelessly around the clock to support and energize our cells, they are also susceptible to metabolic and external factors that can cause the mitochondria to malfunction. This is known as mitochondrial dysfunction, and it can lead to some health concerns.1,2
Mitochondria are known as our cells' powerhouses, but what else do we know about them and their role in everyday functioning? Let’s take a closer look at the many functions of these energy-generating organelles.
Some functions of our mitochondria that support our cells include:1
1. Energy production. As we have discussed, the primary function of our mitochondria is their involvement in the production of cellular energy. However, there are some other key areas that our mitochondria regulate.
2. Cellular cleanup. The mitochondria are great at cleaning things up in the body, such as getting rid of damaged cells that are not needed by the body. In fact, our mitochondria oversee a process called apoptosis. Apoptosis is a process of programmed cell death. By regulating cellular cleanup, this ensures that the body gets rid of cells that are a threat to our mitochondrial health.
3. Regulation of calcium. Our mitochondria regulate the uptake of calcium in our muscles which is integral for healthy muscle contraction. The mitochondria also help to maintain calcium balance in the body.
4. Cellular signaling. The mitochondria direct some of the pathways or directions for intercellular activities, including those involved in immunity and hormones.
5. Generate heat. As a result of cellular respiration, our mitochondria produce cellular heat called thermogenesis in the body.
Chronological and biological aging brings about a decline in how our mitochondria function. Aging is related to mitochondrial dysfunction, and with natural aging, one of the things we see is a decrease in muscle strength due to a loss of muscle mass. 2,3 Other cells and tissues are also targeted by a decline in mitochondrial function. This includes the toll that chronic stress has on the body, and how it can be concerning especially when the body is challenged with oxidative stress, which can negatively impact immunity, as well as other cellular and biological functions.4
Vitamins A, C, and E, bioflavonoids, and carotenoids are among the dietary antioxidants that are found in numerous plant foods like fruits and vegetables. These antioxidants are beneficial since one of their primary functions is to support cellular health4. Antioxidants are also vital in protecting our cells from free radicals damage. Some research indicates that dietary supplementation may be beneficial in providing antioxidant protection against oxidative stress since oxidative stress can damage cells and accelerate aging.2,4
Glutathione (GSH) is a powerful antioxidant that is produced in our bodies and is heralded for its antioxidant properties. Glutathione goes to bat to protect our cells from free radicals that are caused by the internal process of metabolism as well as external exposure to environmental toxins, pollutants, and even some medications. Glutathione, which works to reduce oxidative stress, is essential to support mitochondrial health as well as mitochondrial DNA (mtDNA).2 When endogenous glutathione levels are subtherapeutic or deficient, mitochondria may become dysfunctional.2 There are many forms of glutamine dietary supplements. As always, we recommend that you discuss with your HCP to see if this would be part of your health and wellness plan and if so, which glutamine supplement would be best for you.
Carbon 60 also referred to as C60, is a molecule that resembles a cage-like soccer ball and is considered to be one of the most powerful antioxidants known. C60 is a Nobel Prize-winning molecule that looks similar to a cage-like soccer ball and is characterized as a free-radical sponge, working at the cellular level by lifting the oxidative burden. C60 is most beneficial in supporting mitochondrial health by helping to optimize mitochondrial function by enhancing energy production in the cells. Before you take any dietary supplement, always confer with your healthcare practitioner (HCP).
Making sure you get enough physical activity each day is recommended for supporting your overall health; however, it may be time to take a look at what type of exercise you are engaging in. As we age, there is a decline in our muscle strength and function and both aerobic exercise and resistance training can support healthy skeletal muscle.5
Exercise may also support both mitochondrial growth and function, thereby positively impacting mitochondrial health.5 Both forms of exercise have been successful in increasing muscle mass, strength, and muscle function as people age.5 Ensuring optimal nutritional intake of vitamins, minerals, and macronutrients, especially protein, in conjunction with enough calories (to spare protein), is pivotal to support our skeletal and mitochondrial health.
Another way we can support our cell health is to practice good sleep-supporting habits to ensure that we can enjoy at least 7-9 hours of quality sleep for the restoration of our cells, including our mitochondria. Keeping stress at bay, which includes emotional stress, is important for supporting our mitochondria since oxidative stress lurks whenever there is an imbalance between our body’s antioxidants and free radicals.
Mitochondria are our body’s main energy-generating sources that power up our cells. Healthy mitochondria influence our health and play a crucial role in cellular function overall. We have also learned that there are many ways that we can support mitochondrial health that may also be part of a successful approach to healthy aging.
A well-balanced diet that promotes optimal nutrition along with both aerobic and resistance training exercises can be part of a successful approach to healthy aging, as well as support our mitochondrial and overall health.
Though there are many other factors that impact our cellular powerhouses, it is key to have a conversation with your healthcare practitioner to discuss ways that you can best support your mitochondrial health.
If you are looking for additional nutritional insurance, such as supplementing with super antioxidants like Carbon 60, be sure to add that to your checklist to discuss with your HCP.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, mitigate, or prevent any disease. Individual results may vary.
1. Helmenstine, Anne. “Mitochondria - Definition, Structure, Function.” Science Notes and Projects, 23 Jan. 2024, sciencenotes.org/mitochondria-definition-structure-function/. https://sciencenotes.org/mitochondria-definition-structure-function/. Accessed 22 Feb. 2025.
2. Pizzorno, Joseph. “Mitochondria-Fundamental to Life and Health.” Integrative medicine (Encinitas, Calif.) vol. 13,2 (2014): 8-15. https://pmc.ncbi.nlm.nih.gov/articles/PMC4684129/ .
3. D’Aquila, Patrizia, et al. “Mitochondria in Health, Aging and Diseases: The Epigenetic Perspective.” Biogerontology, vol. 16, no. 5, 25 Feb. 2015, pp. 569–585, https://doi.org/10.1007/s10522-015-9562-3 . Accessed 22 Feb. 2025.
4. Lee, Davin, et al. “Dietary Antioxidants and the Mitochondrial Quality Control: Their Potential Roles in Parkinson’s Disease Treatment.” Antioxidants, vol. 9, no. 11, 28 Oct. 2020, p. 1056, https://doi.org/10.3390/antiox9111056 . Accessed 22 Feb. 2025.
5. Memme, Jonathan M et al. “Exercise and mitochondrial health.” The Journal of physiology vol. 599,3 (2021): 803-817. doi:10.1113/JP278853. https://pubmed.ncbi.nlm.nih.gov/31674658/ .
A healthy diet and optimal nutrition are key pillars for promoting wellness. However, the media platforms that we often engage in, sometimes overemphasize single nutrients, leaving us hyper-focused on what may lead to an imbalance...
