Can mitochondria slow aging? Separating science from marketing
Scientists say mitochondria play a vital role in aging and overall health, but evidence does not support claims that supplements can extend lifespan; Research continues, yet experts say exercise, nutrition, sleep and other healthy habits remain the most effective ways to support mitochondrial function
Mitochondria, often dubbed the "power plants" of the body's cells, convert energy from food into a usable form. These organelles are involved in various bodily functions, including metabolism regulation, calcium levels, communication between cellular parts, cellular defense against oxidative damage, inflammation management, programmed cell death, innate immune responses, and more.
As we age, mitochondria may experience a decline in energy production, reduced enzyme activity, weakened quality control, and an accumulation of damaged mitochondria. However, this aging-related decline is not the sole cause; factors like reduced physical activity, obesity, loss of muscle mass, and chronic diseases can also impact mitochondrial function.
Recent interest in mitochondria arises from three factors: the understanding of aging-related cellular processes, the growing field of longevity, and the emergence of supplements claiming to enhance mitochondrial function. While these supplements are based on promising mechanisms, none have been proven to extend lifespan or significantly improve healthy lifespan in humans.
The focus of scientific research is now on concepts like mitochondrial biogenesis, mitophagy, mitochondrial dynamics, and mitochondrial quality control to maintain a population of high-quality, functional mitochondria.
Physical activity, including various forms of exercise, is the most effective intervention for maintaining proper mitochondrial function. Endurance, strength, and interval training promote mitochondrial adaptations, while maintaining muscle mass through resistance training and adequate protein intake supports metabolic health. Nutrition also plays a role, as consuming sufficient protein, maintaining a healthy body weight, following a diet based on whole and minimally processed foods, ensuring adequate vitamins and minerals, and drinking according to the body's needs are all beneficial.
Lastly, quality sleep is essential for overall health. Despite the scientific community's interest, there is currently no conclusive evidence that specific supplements can significantly extend lifespan or improve health.
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