Building mitochondria: 18 strategies for more cell energy

Veröffentlicht am: November 04, 2024

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.

Contents

What are mitochondria?

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

Why is the structure of the mitochondria so important?

Our mitochondria produce the energy that our cells need. This energy is required for many vital functions:

  • Cell division and growth: Cells need to divide and grow to replace old or damaged cells and support the body's growth.
  • Protein production: Cells produce proteins that are required for the formation and repair of tissue and for many biochemical processes.
  • Transport of molecules: Cells have to transport nutrients, waste products and other molecules into and out of the cell.
  • Signal transmission: Cells communicate with each other via chemical signals to coordinate various bodily functions.
  • Muscle contraction: Muscle cells need energy to contract and enable movement.
  • Nerve impulses: Nerve cells need energy to send electrical signals and transport information through the body.
  • Detoxification and defense: Cells need energy to break down harmful substances and support the immune system.

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.

18 methods for building and strengthening the mitochondria

Optimizing mitochondrial function can promote overall health and longevity. Here are 18 effective ways to strengthen mitochondria and improve their performance.

Nutrition and fasting

1. calorie reduction

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).

2. ketogenic diet

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.

3. intermittent fasting

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.

 

Nutrients and food supplements

4. mitochondrial nutrients

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.

5. support of NAD+

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.

6. supplementation with adaptogens

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.

Exercise and physical activity

7. regular exercise

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.

 

Light and environmental influences

8. exposure to cold

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:

  • Shivering: Skeletal muscles contract rapidly and involuntarily to generate heat. This process requires energy, which is provided by the mitochondria, thereby increasing their activity.
  • Activation of brown adipose tissue: Brown adipose tissue (BAT) specializes in generating heat without shivering by converting fat cells directly into heat. This heat production also requires energy, which is produced by the mitochondria.

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.

9. heat exposure

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:

  • Increased heat shock proteins: These proteins help cells to protect themselves from stress-induced damage and support the repair of damaged proteins. They contribute to the stabilization and maintenance of mitochondrial function.
  • Improved blood circulation: Exposure to heat promotes blood circulation and increases the supply of oxygen to the cells, which improves the efficiency of the mitochondria in producing energy.
  • Increased mitochondrial biogenesis: Similar to cold exposure, repeated exposure to heat leads to the production of new mitochondria, which increases the cells' ability to produce energy.
    These adaptations improve mitochondrial functionality, increase endurance performance and reduce the risk of cardiovascular disease.

10. sunlight and vitamin D

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.

11. red/near infrared therapy

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.

 

Relaxation and stress management

12. sleep

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.

13. relaxation techniques

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.

 

General health and lifestyle

14. avoid toxins

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.

15. sufficient fluid intake

Adequate hydration is important for optimal cell metabolism and mitochondrial function. Dehydration can impair mitochondrial activity, so it is important to drink enough water.

16. healthy gut

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.

17. promote mitophagy

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.

18. hormesis

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.

How does Hormesis work?
  • Mild stressors: Things like a slight lack of oxygen (hypoxia) due to altitude training, for example, or certain plant substances (e.g. resveratrol, which is found in grapes and red wine) expose the body to mild stress.
  • Cellular repair mechanisms: This mild stress activates the cells' natural repair mechanisms. The cells react by strengthening their defenses and repairing themselves.
  • Improved mitochondrial function: This reaction makes the mitochondria more resistant and efficient. They can produce more energy and are less susceptible to damage.

 

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