You probably know the feeling: you’ve slept enough, yet you’re still tired. Coffee may help for a while, but by evening you’re exhausted again.
Persistent fatigue can have many causes, and one area researchers are studying is how efficiently our cells produce energy. Inside our cells are structures called mitochondria, which play a key role in converting nutrients into usable energy for the body.
What are mitochondria?
Each of your cells contains tiny structures that have only one task: To produce energy. These structures are called mitochondria and are often referred to as the “power plants of the cell”.
A few figures that make this tangible:
Why mitochondria become weaker with age
This is where it gets exciting and relevant for anyone over 40:
Mitochondria produce energy through a process called cellular respiration. This produces ATP, your body’s universal energy carrier. Without ATP, nothing works: no thinking, no movement, no repair. The problem, however, is that energy production also produces free radicals. These can damage the mitochondria themselves.
As a result, mitochondria become less efficient with increasing age, produce more free radicals, are less able to repair themselves, and decrease in number within cells.
The result is less energy, slower regeneration and faster exhaustion. Many people blame this on age, but it’s actually the mitochondria.
The good news: you can support your mitochondria!
Here are the most important levers:
- Exercise – the strongest stimulus
Endurance training is the most effective way to form new mitochondria. The technical term: mitochondrial biogenesis. Just 3 x 30 minutes of moderate exercise per week can make a difference. - Intermittent fasting – the reset button
If you don’t eat for a few hours, your body starts to break down damaged mitochondria (mitophagy) and replace them with new ones. Intermittent fasting (e.g. 16:8) stimulates this process. Spermidine can support the natural processes of autophagy and mitophagy and thus complements the positive effects of intermittent fasting. - Exposure to cold – the efficiency booster
Cold showers or ice baths activate so-called “brown fat cells”, which contain a particularly large number of mitochondria. Just 30 seconds of cold at the end of the shower is a start. - Sleep – the repair phase
- Your mitochondria repair themselves at night. Chronic sleep deprivation prevents this and accelerates the breakdown. 7-8 hours of sleep are therefore essential.
The right nutrients
Certain nutrients play a central role in energy production in the mitochondria and support their function and protection:
NAD⁺ precursors
(e.g. niacin NAM & ribose) – support cellular energy production and healthy ageing processes
Spermidine
activates autophagy and mitophagy, the natural cleansing and renewal processes of the cells
B vitamins
Essential for energy metabolism and mitochondrial function
Zinc
supports cell division, protects cells from oxidative stress and contributes to the maintenance of normal DNA synthesis
Coenzyme Q10
essential for ATP production, the energy currency of our cells
Omega-3 fatty acids
promote the health of cell membranes and regulate inflammation
Mitochondria and autophagy
This brings us full circle to a topic you may already be familiar with: Autophagy.
During autophagy, your cells clean up, break down damaged components and recycle them. Part of this process is mitophagy, i.e. the targeted removal of damaged mitochondria.
Why is this important?
Because damaged mitochondria not only stop producing energy, but can also become harmful by releasing increased amounts of free radicals.
Spermidine, the central polyamine in our products,
can activate autophagy and thus also stimulate and support the renewal
of your mitochondria.
Enclosed is a link to an interesting webinar on the latest scientific findings on the longevity substances spermidine and NAD.
Do you have any questions?
Reply to this e-mail or give us a call.
We will be happy to help you.
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