We often think of health and disease in terms of organs: liver, kidneys, lungs, heart, brain. But true health is actually happening on the cellular level. While the more obvious manifestations of problems are organ-specific, it’s cellular dysfunction that lies at the root of most health issues.
Cells are worlds of their own — they eat, drink, communicate, and replicate on their own. And they have their own set of organs, or “organelles.” Mitochondria are the cells’ specific organelle for energy production. These tiny engines within our cells generate ATP, the cellular equivalent of fuel that provides energy for cells to do their countless jobs.
Mitochondrial dysfunction has been associated with numerous conditions, from cancer, diabetes, Alzheimer’s and Huntington’s to autism, fibromyalgia and cardiomyopathy. But it’s not limited to people with serious conditions. Research over the last ten years has implicated impaired mitochondrial function in one area that affects us all – aging.
Aging on the Cellular Level
When researchers ask why we age, one of the frequent answers is that our mitochondria slow down. Mitochondria are also crucial in apoptosis, the programmed cell death that usually takes place when cells are too damaged to function properly. When mitochondria are impaired, unhealthy, aged cells are allowed to continue to reproduce.
But perhaps most importantly, the number of mitochondria in cells decline as we age. This can have a particularly negative impact on muscle cells, which require more energy and therefore tend to have more mitochondria.
Lifestyle
There’s been a lot written about how caloric restriction, or reduced calorie intake, tremendously extends the lifespans of animals. Though I won’t get into the complex biochemistry, it’s quite likely that the right kind of caloric restriction works by supporting mitochondria. While no one has yet to publish a double-blind clinical study in this area, it makes sense that this effect would also work in humans.
Some caloric restriction regimens designed by health practitioners studying their effects are quite intense, recommending us to reduce our food intake by a third. This is probably too extreme for most people. However, we can still accrue benefits by reducing the amount we eat, and focusing on plant-based foods containing antioxidants and polyphenols. These crucial phytonutrients help fight free radicals and protect cellular and mitochondrial health.
Of course, another intervention that complements eating less is exercising more. Activity boosts the number of mitochondria, as our muscles require more energy to match the increased exertion. A brisk, daily walk tells our cells they need more energy producers — and they respond in kind.
Supplements to Bolster Mitochondria
Given the powerful impact mitochondria have on cellular and overall health, it only makes sense to do everything we can to preserve them. There are a number of supplements that can help.
One recommendation is coenzyme Q10, or CoQ10, which plays a vital role in mitochondrial function. CoQ10 is a link in the chain of chemical reactions that allows mitochondria to produce energy. Supplementing helps make this process more efficient. In addition, CoQ10 is a natural antioxidant, which can actually eliminate free radicals, so it can protect us in two ways. CoQ10 is particularly beneficial for heart health, which makes sense, since heart muscle cells require a lot of energy and are dense with mitochondria.
Alpha lipoic acid (ALA) is another powerful antioxidant which helps prevent, as well as scavenges for, free radicals. Some research has shown that both ALA and CoQ10 can support cognitive function, an area where mitochondrial health is critical. Another one is Acetyl L-Carnitne, which helps transfer nutrients into the mitochondria. This antioxidant-rich nutrient is also important for fat metabolism and for normal cell membrane function.
Medicinal mushrooms are especially powerful and versatile supplements. One variety in particular, cordyceps, has been shown to support mitochondrial health. Research demonstrates that this mushroom can help protect mitochondria from damage, scavenge free radicals and may have other anti-aging properties. Mushrooms are also known for their ability to modulate immune function, a win-win.
Boosting mitochondrial efficiency can have positive effects on both our lifespan and healthspan, but there are also more immediate benefits. By mindfully contributing to mitochondrial health, we can support our daily energy production, needed to meet the demands of our busy lives. At the same time we take a big step towards maintaining our vital energy reserves and reducing fatigue for overall wellness.
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