Why They Matter, What Happens as We Age and How to Support Them

Most of us think about exercise, nutrition and sleep when it comes to energy and health. But underneath it all, at the microscopic level, there are tiny power plants inside every cell called mitochondria. These remarkable structures produce ATP—the body’s energy currency—which fuels every heartbeat, thought and movement. Mitochondria also help regulate cell growth and death, maintain calcium balance, support immune defenses and even influence how our bodies metabolize fats and carbohydrates. When they’re functioning well, we feel vital and resilient. When they falter, fatigue and dysfunction often follow.

Mitochondria and Aging

Unfortunately, mitochondria don’t remain pristine throughout life. As we age, several changes take place. ATP production declines, leaving our cells less able to meet energy demands. At the same time, mitochondria accumulate oxidative damage from reactive oxygen species, which can harm mitochondrial DNA and proteins. The number of mitochondria in cells also decreases with age, while existing mitochondria often become less efficient. In addition, communication between mitochondria and the rest of the cell begins to break down, disrupting metabolism. Collectively, these changes contribute to the gradual decline in energy, recovery, muscle mass and cognition often seen with aging.

Lifestyle Strategies for Mitochondrial Support

Fortunately, lifestyle choices can have a profound impact on mitochondrial health. Exercise is one of the most powerful tools—both resistance training and high-intensity interval training stimulate the creation of new mitochondria (a process called mitochondrial biogenesis) and improve their efficiency. Nutrition also plays a critical role. Diets rich in colorful plant foods, healthy fats and adequate protein provide antioxidants and essential nutrients that protect mitochondria and reduce oxidative stress. Sleep is another cornerstone, allowing for repair and recovery at the cellular level. Managing stress through mindfulness, meditation or yoga can further protect mitochondria, since chronic stress and excess cortisol disrupt mitochondrial function.

Supplementation for Mitochondrial Health

Coenzyme Q10 (CoQ10/Ubiquinol): Integral to the electron transport chain and essential for ATP production, it also functions as a powerful antioxidant within the mitochondria. Levels decline with age, and supplementation has been shown to improve energy and cardiovascular health.

Acetyl-L-Carnitine (ALCAR): Helps transport fatty acids into the mitochondria to be used as fuel. It also supports brain health and has been linked to improved energy and cognition.

Alpha-Lipoic Acid (ALA): A unique antioxidant that can regenerate other antioxidants such as vitamins C and E, and glutathione. ALA also supports glucose and energy metabolism.

NAD+ Precursors (e.g., NADH): NAD+ is required for mitochondrial energy production and cellular repair processes. Levels drop with age, and precursors may help restore mitochondrial efficiency.

Magnesium: A critical cofactor in ATP production, since every molecule of ATP must be bound to magnesium to be biologically active.

Omega-3 Fatty Acids (EPA/DHA): Essential for healthy mitochondrial membranes and reducing inflammation that can damage mitochondria.

Polyphenols (resveratrol, quercetin, curcumin): Plant-derived compounds that activate pathways involved in mitochondrial renewal and antioxidant defense.

D-Ribose: It’s often used by athletes for muscle recovery and by individuals with chronic fatigue or mitochondrial disorders for energy support. Some studies show benefits in patients with ischemic heart disease and congestive heart failure, where energy depletion is common.   By providing the building blocks for ATP, it directly supports the mitochondrial energy cycle.

The Bottom Line

Mitochondria are at the heart of our energy, vitality and longevity. While aging inevitably brings changes, lifestyle choices and targeted supplementation can significantly slow the decline and even improve mitochondrial resilience. Supporting these tiny powerhouses invests directly in our ability to stay strong, energetic and mentally sharp well into the future.

Dr. Gary Kracoff is a registered pharmacist with a doctorate in naturopathic medicine at the Johnson Compounding and Wellness Center, at 577 Main St., Waltham, MA. Consultations with their professional pharmacists and dieticians are also offered. For more information, call 781-893-3870 ext. 2, email [email protected] or visit NaturalCompounder.com.