Is age just a number? One key to longevity

We live in an increasingly youth-obsessed culture. “Older” celebrities (40+ for women) are celebrated for looking younger than their age. But what is aging, really?

The most functional definition for aging is a time-dependent accumulation of cellular damage. This damage at the cellular level leads to a progressive loss of physiological integrity.

We can’t do anything about the time aspect of the equation, but we can affect how quickly that cellular damage adds up. We can do this by minimizing damage in the first place, and by optimizing the function of our body’s many amazing repair mechanisms.

Age-related changes occur at many levels, including DNA, cellular proteins, collagen, and the energy-producing centres of our cells. This last area has profound implications for our well-being now and in the long term.

Successful aging and mitochondria

Mitochondria are the battery-like, energy-producing engines of our cells. Almost every cell has them, and the more energy a tissue needs the more mitochondria its cells contain. The continually beating heart and ever-functioning brain are especially energy-hungry organs, so they are rich in mitochondria, for example.

Like batteries, mitochondria wear down over time and need to be replaced. If mitochondria are wearing down faster than our cells can make new ones, problems arise.

Healthy, efficient mitochondria work like a well-tuned engine: producing a lot of power and little exhaust. As we age, mitochondrial efficiency can decline, so they produce less power (called ATP) and more “exhaust” or free radicals.

Knowing this about mitochondria helps us shape a game plan to optimize their function: support mitochondrial biogenesis (making new ones), help mitochondria be more efficient power producers, and protect them from free radical damage.

When it comes to making new mitochondria, a few things help encourage the process. Nothing beats exercise,¹ to jump-start the body’s battery replacement systems. When the demand for energy increases because of physical activity, cells oblige by cranking up the generation of fresh new power producers.

Mitochondrial efficiency is all about optimizing ATP production. Acetyl-L-carnitine shines bright on this stage. This amino acid gathers fatty acids and drives them into the mitochondria to be burned for energy. Acetyl-L-carnitine has been shown to fight fatigue in older adults – even centenarians!²,

Coenzyme Q10 (CoQ10) is a vital nutrient that works within the cellular engine to help generate energy. Often called the “cellular sparkplug,” CoQ10 will keep electrons moving down the chain, which leads to ATP creation.

Protecting mitochondria and the rest of the body from age-accelerating free radicals relies on one thing: antioxidants. Any antioxidant will be helpful (think vitamins C and E), but some have an affinity for mitochondria.

L-glutathione is a major antioxidant produced in the liver but can also be found in food and supplements. It does some heavy lifting when it comes to antioxidant defence and tends to hang out near free-radical-spewing mitochondria.

Optimizing cellular repair

Nicotinamide mononucleotide (NMN) is a specialized form of vitamin B3. The huge buzz around this nutrient among nutrition nerds is because of its ability to boost NAD+, a molecule that plays a central role in converting the food we eat into usable energy. It also drives daily cellular maintenance.

The gradual loss of NAD+ with age underlies waning energy levels – the bane of mid-life onwards. By supporting both energy production and NAD+ levels ³, NMN earns its reputation as a healthy-aging nutrient.

Understanding and attending to our mitochondria is a savvy approach to overall well-being and longevity. Regular exercise, a nutritious diet, and key mitochondrial nutrients provide a strong foundation for a lifetime of optimal energy production.

1. Bishop DJ, Botella J, Genders AJ, et. al. High-intensity exercise and mitochondrial biogenesis: Current controversies and future research directions. Physiology (Bethesda). 2019; 34(1):56-70.
2. Nomiyama T, Setoyama D, Yasukawa T, et al. Mitochondria metabolomics reveals a role of β-nicotinamide mononucleotide metabolism in mitochondrial DNA replication. J Biochem. 2022; 171(3):325-38.
3. Malaguarnera M, Cammalleri L, Gargante MP, et al. L-Carnitine treatment reduces severity of physical and mental fatigue and increases cognitive functions in centenarians: A randomized and controlled clinical trial. Am J Clin Nutr. 2007; 86(6):1738-44.