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5 HTP capsules 200mg - from Griffonia - highly dosed - laboratory tested - without undesirable additives
R-alpha lipoic acid - patented R-form - 21x stronger - laboratory tested
Polyneuropathy-Aid-Package - natural treatment - laboratory-tested - effective and sustainable
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Ginkgo Biloba capsules - 100% pure extract - no inferior powder - laboratory tested & highly dosed
Hair Active Capsules with fenugreek - effective nutrient complex with biotin & zinc - to promote hair growth
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MSM capsules - 500mg high-dose methylsulfonylmethane - laboratory tested - 100% ultra pure
Rhodiola capsules -100 % pure extract - high dosage - German premium quality - laboratory tested
Spermidine capsules - wheat germ extract - uniquely HIGH DOSAGE with 8mg spermidine per capsule
Mitochondria produce around 90 % of the energy our cells need. Without these small but powerful organelles, our cells would not be able to perform their basic functions. But what happens when our mitochondria weaken? Symptoms such as chronic fatigue, muscle weakness, concentration problems and a weakened immune system can indicate that our mitochondria need support. But that's not all: in the last two decades in particular, researchers have recognized how important mitochondrial function is for health. Mitochondrial dysfunction is one of the triggering factors for some of the most common diseases. These include type 2 diabetes, cardiovascular disease, metabolic syndrome, cancer and Alzheimer's disease.Fortunately, there are numerous ways to strengthen our cellular powerhouses.
Mitochondria are tiny structures in our cells that function like little power stations. They produce energy from the nutrients we take in with our food. This energy is stored in the form of a special molecule called ATP (adenosine triphosphate), which powers the cells like a charged battery.
The process by which the mitochondria produce ATP is known as cellular respiration. As the mitochondria produce around 90 percent of all ATP in the body, they are often referred to as the "power plants of the cell".
When the mitochondria function optimally, they supply the cells with energy efficiently so that biological processes can run smoothly. However, if the mitochondria are not working properly, damage accumulates and cell processes are disrupted. This mitochondrial dysfunction, caused by the accumulation of damage, is one of the hallmarks of ageing.
To summarize: mitochondria are crucial for the energy supply of our cells. They convert nutrients into ATP, which the cells need for their work. When they function optimally, they support the health and performance of our cells, while malfunctions can lead to problems and signs of ageing.
➤ Mitochondrial dysfunctions in immune cells lead to chronic inflammation, which accelerates ageing
Our mitochondria produce the energy that our cells need. This energy is required for many vital functions:
However, if there are problems with energy production, harmful by-products known as reactive oxygen species (ROS) are formed. These are aggressive oxygen molecules that can damage the mitochondria and other parts of the cell in large quantities.
If the mitochondria do not function properly, all the important processes in our body can gradually be disrupted. This means that not only energy production suffers, but many other important functions in the body are also impaired.
By strengthening the mitochondria and improving their efficiency in energy production, the formation of these harmful by-products can be prevented. This helps the cells to stay healthy and perform their tasks better. Healthy mitochondria therefore contribute to a healthier ageing process.
Optimizing mitochondrial function can promote overall health and longevity. Here are 18 effective ways to strengthen mitochondria and improve their performance.
By reducing calorie intake, for example through fasting, the body is forced to use energy more efficiently. This leads to an improvement in the performance of the mitochondria. Calorie restriction improves the activity of the electron transport chain (a series of proteins in the mitochondria that transport electrons, releasing energy to produce ATP) in the mitochondria, regulates the production of harmful reactive oxygen species (ROS) and promotes the renewal of damaged mitochondria through autophagy (the process by which the cell breaks down and recycles damaged components).
A ketogenic diet, which is rich in fats and low in carbohydrates, increases the production of ketone bodies. These ketone bodies serve as an efficient fuel source for the mitochondria and can boost antioxidant defenses. This promotes mitochondrial biogenesis and improves overall mitochondrial function.
Intermittent fasting, which involves taking longer breaks between meals, can improve mitochondrial function in a similar way to calorie restriction. It helps regulate ROS production and promotes autophagy, which removes damaged mitochondria and supports cell health.
Certain nutrients such as B vitamins, minerals, polyphenols, L-carnitine, alpha-lipoic acid, coenzyme Q10, pyrroloquinoline quinone and creatine support mitochondrial enzyme activity, improve cellular antioxidant defenses and protect against oxidation. These nutrients can be taken as supplements or found in natural, unprocessed foods such as fruit, vegetables, nuts, seeds, seafood and meat.
NAD+ is a molecule that is essential for ATP production. Supporting NAD+ metabolism can promote mitochondrial function and prevent age-related diseases. By taking NAD+ precursors such as nicotinamide riboside or nicotinamide mononucleotide (NMN), the NAD+ level in the body can be increased.
Adaptogens such as rhodiola rosea, ashwagandha and ginseng can increase the body's resistance to stress and support mitochondrial function. These herbs help to optimize energy production and improve overall cellular health.
Regular exercise improves mitochondrial function, increases ATP production and delays the age-related loss of muscle mass. Physical activity produces more mitochondria in the muscle cells, which increases the muscles' ability to produce energy. Aerobic exercise (endurance training such as running, cycling or swimming) is particularly effective as it increases the number and efficiency of mitochondria in muscle cells and promotes cardiovascular health.
Cold showers or cryotherapy increase mitochondrial activity and biogenesis (production of mitochondria) through heat production in skeletal muscle and brown adipose tissue. When the body is exposed to cold, it tries to regulate its temperature. This happens in two ways:
Through these mechanisms, exposure to cold increases the production of mitochondria and improves their ability to generate and store energy, which ultimately increases cell performance and contributes to overall health.
Heat stress, as achieved through regular sauna sessions or hot baths, can trigger positive adaptive reactions in the mitochondria. When the body is exposed to heat, a slight stress is exerted on the cells, which activates a number of adaptation mechanisms:
Vitamin D, which is formed in the skin through sunlight, is necessary for the activity and biogenesis of mitochondria. Sufficient sunlight therefore supports mitochondrial function and contributes to general health.
This therapy improves the efficiency of the electron transport chain and energy production in the mitochondria. Red and near-infrared light can boost cell function and antioxidant defenses, which has various health benefits.
Good sleep helps to keep the mitochondria healthy by removing metabolic waste products from the brain. During sleep, the mitochondria undergo repair processes that maintain their performance and functionality.
Techniques such as meditation, yoga, tai chi or breathing exercises can prevent the effects of stress on the mitochondria and promote their health. They reduce the production of stress hormones that can damage the mitochondria and improve overall cell health.
Reducing exposure to environmental toxins can improve mitochondrial health. Toxins such as heavy metals, pesticides and certain chemicals can damage mitochondria and impair their function.
Adequate hydration is important for optimal cell metabolism and mitochondrial function. Dehydration can impair mitochondrial activity, so it is important to drink enough water.
A healthy intestinal flora with probiotics, prebiotics and a high-fiber diet can have a positive effect on the mitochondria. A healthy gut promotes the absorption of important nutrients that the mitochondria need.
Mitophagy is the process by which damaged mitochondria are broken down and recycled by the cell. This process is extremely important for maintaining the quality and functionality of mitochondria. If damaged mitochondria are not removed in time, they can impair cell function and lead to increased oxidative stress. Compounds such as spermidine, which is found in foods such as wheat germ, soybeans and certain cheeses, can promote mitophagy and thus improve mitochondrial health. Regular stimulation of mitophagy helps to keep cells efficient and healthy.
Hormesis is a concept that small amounts of stress can be good for the body. While large amounts of stress are harmful, small amounts can help to make the body stronger and more resilient.
Sources (in English):
San-Millán I. (2023). The Key Role of Mitochondrial Function in Health and Disease. Antioxidants (Basel, Switzerland), 12(4), 782. doi: 10.3390/antiox12040782
Johannsen, D. L., & Ravussin, E. (2009). The role of mitochondria in health and disease. Current opinion in pharmacology, 9(6), 780–786. doi: 10.1016/j.coph.2009.09.002
Wesselink, E., Koekkoek, W. A. C., Grefte, S., Witkamp, R. F., & van Zanten, A. R. H. (2019). Feeding mitochondria: Potential role of nutritional components to improve critical illness convalescence. Clinical nutrition (Edinburgh, Scotland), 38(3), 982–995. doi: 10.1016/j.clnu.2018.08.032
Memme, J. M., Erlich, A. T., Phukan, G., & Hood, D. A. (2021). Exercise and mitochondrial health. The Journal of physiology, 599(3), 803–817. doi: 10.1113/JP278853
Amorim, J. A., Coppotelli, G., Rolo, A. P., Palmeira, C. M., Ross, J. M., & Sinclair, D. A. (2022). Mitochondrial and metabolic dysfunction in ageing and age-related diseases. Nature reviews. Endocrinology, 18(4), 243–258. doi: 10.1038/s41574-021-00626-7
Lou, G., Palikaras, K., Lautrup, S., Scheibye-Knudsen, M., Tavernarakis, N., & Fang, E. F. (2020). Mitophagy and Neuroprotection. Trends in molecular medicine, 26(1), 8–20. doi: 10.1016/j.molmed.2019.07.002
Cantó, C., Menzies, K. J., & Auwerx, J. (2015). NAD(+) Metabolism and the Control of Energy Homeostasis: A Balancing Act between Mitochondria and the Nucleus. Cell metabolism, 22(1), 31–53. doi: 10.1016/j.cmet.2015.05.023
Xie, L., Kang, H., Xu, Q., Chen, M. J., Liao, Y., Thiyagarajan, M., O'Donnell, J., Christensen, D. J., Nicholson, C., Iliff, J. J., Takano, T., Deane, R., & Nedergaard, M. (2013). Sleep drives metabolite clearance from the adult brain. Science (New York, N.Y.), 342(6156), 373–377. doi: 10.1126/science.1241224