How to optimize mitochondrial health for longevity

Mitochondria are often referred to as the “powerhouses of the cell,” converting the food we eat and the air we breathe into the energy our bodies need to function. However, they are far more than energy generators. Mitochondria are essential regulators of metabolism, hormones, immunity, oxidative stress, and cell fate, playing a central role in driving age-related changes across the body.

As we age, mitochondrial function tends to decline, leading to poor ATP production and oxidative stress in the cell. Changes in mitochondrial function are often associated with the accumulation of reactive oxygen species (ROS) and subsequent oxidative stress within the mitochondria and wider cell. ROS are generated as a byproduct of electron transfer and oxidative phosphorylation in the inner mitochondrial membrane, making mitochondria both the primary producers and targets of ROS.

While ROS are a natural part of cellular respiration, excessive levels can damage mitochondrial DNA, proteins, and membranes. Because mitochondria are abundant in nearly all cell types, their decline has systemic effects, impacting tissues with high energy demands, such as the heart, brain, and muscles. This widespread impact positions poor mitochondrial function as a critical hallmark of aging.

How to optimize mitochondrial health for longevity

Exercise

Exercise, especially intense aerobic exercise, is possibly the most effective way to improve mitochondrial quality and quantity. Regular physical activity, particularly aerobic and high-intensity interval training (HIIT), stimulates mitochondrial biogenesis by activating pathways like PGC-1α, a master regulator of mitochondrial production. Increased mitochondrial density improves energy production and resilience against oxidative stress. For those unable to engage in high-intensity exercise, even moderate activity can provide meaningful benefits.

Stress management

Whether you’re aware of it or not, psychological stress takes a toll on mitochondrial health. Mitochondria are responsible for producing and releasing the stress hormone, cortisol, which stimulates the flight or fight response. With over-activation, mitochondria are required to generate vast amounts of ATP which increases the allostatic load placed on these organelles. Keeping on top of stress is an important part of managing mitochondrial health.

Diet and Supplementation

A nutrient-dense, whole-foods diet rich in antioxidants and healthy fats and protein supports mitochondrial function by reducing oxidative damage and providing essential cofactors for energy production. Practices like intermittent fasting or ketogenic diets can also enhance mitochondrial efficiency by promoting mitophagy (the removal of damaged mitochondria) and shifting energy metabolism toward fat oxidation, which may generate fewer ROS.

Supplements designed to help support mitochondrial health are gaining traction, especially among those focused on cellular longevity. However, while traditional antioxidants can neutralize ROS, most fail to reach the mitochondria—the primary site of oxidative stress. This is where advanced mitochondrial-targeted solutions come into play.

Mitochondria-targeted antioxidants

As far as standard care goes, mitochondria are very responsive to lifestyle and diet changes, making it easy to focus on mitochondrial health. Many foundational principles of health and well-being, like exercising regularly and sleeping well, are mediated through mitochondria. For those seeking additional support, emerging technologies and supplements provide targeted ways to enhance mitochondrial function.

MitoQ® Mitoquinol

Mitoquinol mesylate, developed at the University of Otago New Zealand by Professors Mike Murphy and Robin Smith, is a groundbreaking advancement in mitochondrial health. Known commercially as the branded name MitoQ® Mitoquinol, this innovative antioxidant is the first of its kind to specifically target the inner mitochondrial membrane, addressing a critical gap in traditional antioxidant therapyusage. Supported by 30 years of research by leading global institutions including Harvard, Yale, Brown, UCLA, Oxford, Cambridge and more, there are to-date over 900 peer-reviewed independent studies and 25 clinical trials into MitoQ® Mitoquinol’s potential benefits.

MitoQ® Mitoquinol’s primary mechanism is to reduce oxidative stress, a key driver of poor mitochondrial function and aging. By neutralizing excess reactive oxygen species (ROS), MitoQ® Mitoquinol has been shown to:

• Reduce oxidative stress by 48%*

• Increase internal antioxidant defenses by up to 36%*

• Protect against mitochondrial and nuclear DNA damage*

• Enhance the cell’s own antioxidant defenses by upregulating endogenous antioxidant enzymes like superoxide dismutase (SOD), catalase (CAT), and glutathione peroxidase (GPx)*

Beyond its antioxidant properties, MitoQ® Mitoquinol has been shown to reduce vascular stiffness, improve exercise performance, and support cellular repair mechanisms, making it a powerful tool for those aiming to optimize mitochondrial health and cellular longevity.*

*These statements have not been evaluated by The Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.