Everything about mitochondria and their function
Strengthening mitochondria – the powerhouses of your cells and their function
Have you ever wondered where your body gets the energy for all the things it does every day? From breathing to moving to repairing your cells , none of this would be possible without mitochondria. These tiny structures in your cells are essential to your life and health . But what exactly is a mitochondrion ? How do mitochondria work and why are they so important? Read on to learn more about the powerhouse of your cells and how you can strengthen it.
The Function of Mitochondria: Energy, Health and Life
Mitochondria are specialized cell organelles found in almost all human cells. They are among the most complex structures in your body and have a crucial job: they produce adenosine triphosphate (ATP), the universal energy molecule that every cell needs to perform its functions. Without ATP, neither muscles could work nor nerves could transmit signals - in short, without mitochondria there would be no life.
structure of mitochondria
Mitochondria have a unique structure that is perfectly tailored to their function:
● Double membrane: The outer membrane protects the mitochondrion and contains porins, which allow the diffusion of molecules up to a certain size. The inner membrane is heavily folded (cristae). These folds increase the surface area and enable efficient energy production.
● Matrix: The interior of the mitochondrion contains enzymes that are essential for metabolism. Important processes such as the citric acid cycle (Krebs cycle) take place here.
● Own DNA: Mitochondria have their own DNA (mtDNA), which is inherited from the maternal line. This DNA codes for proteins that are specifically required for energy metabolism.
How do mitochondria produce energy?
Energy production occurs in several steps, which are also called cellular respiration :
● Glycolysis: Glycolysis is the starting point for energy production and takes place in the cytoplasm of your cells. One molecule of glucose is broken down into two molecules of pyruvate in ten enzymatic steps.
● Citric acid cycle: Pyruvate is further processed in the matrix of the mitochondrion. This produces electrons that are important for the next step.
● Respiratory chain: The respiratory chain is the last and most energy-intensive step of cellular respiration. It takes place in the inner mitochondrial membrane. There, electrons are transported through various protein complexes. This process creates a proton gradient that ultimately synthesizes ATP.
The respiratory chain is the step where oxygen is actually consumed. This is where the electrons are ultimately transferred to oxygen , creating water . This process allows a proton gradient to be built up, which is then used to produce ATP. The end product is ATP - the molecule that powers your cells .
Why are mitochondria so important?
The importance of mitochondria goes far beyond energy production. They are involved in a variety of vital processes:
● Regulation of cell metabolism: Mitochondria control the metabolism of your cells and thus directly influence your health and performance.
● Apoptosis (programmed cell death): They play a central role in the removal of damaged or defective cells – an important mechanism in the prevention of diseases such as cancer.
● Hormone production: Many steroid hormones, including estrogen and testosterone, are synthesized using mitochondrial enzymes.
● Protection against oxidative stress: Mitochondria have an antioxidant system that neutralizes free radicals that are produced during metabolic processes and can damage your cells.
Image: Strengthening mitochondria made easy: Exercise helps you train the important cell organelles.
Mitochondria and their influence on health
Healthy mitochondria are essential for a long and vital life. When their function is impaired – a condition known as mitochondrial dysfunction – health problems can arise:
● Chronic diseases: Diseases such as diabetes, cardiovascular diseases and neurodegenerative diseases (e.g. Alzheimer's) are often associated with impaired mitochondria.
● Aging processes: As we age, the efficiency of mitochondria decreases, which can lead to a decline in physical and mental performance.
● Loss of energy: Weak mitochondria cannot produce enough ATP, which results in constant fatigue.
People with healthy mitochondria often have stable energy levels throughout the day. They feel rested in the morning and remain productive until the evening. In contrast, mitochondrial dysfunction can lead to, among other things, chronic fatigue , where those affected are exhausted even after sufficient sleep and have difficulty carrying out everyday tasks . If in doubt, you should contact your doctor - professional advice is useful here.
How can you strengthen your mitochondria?
Do you want to do something good for your health? Exercise, nutrients, sleep – a healthy lifestyle can strengthen your mitochondria. Here are a few tips :
Regular exercise: Exercise is one of the most effective ways to promote healthy mitochondria. Not only does exercise stimulate the production of new mitochondria (mitochondriogenesis), the following exercises in particular can strengthen mitochondria and improve their efficiency.
● Endurance training (e.g. jogging or cycling): Promotes the formation of new mitochondria.
● Strength training : Supports muscle metabolism and strengthens existing mitochondria.
● HIIT (High Intensity Interval Training): Can be particularly effective in improving both the number and function of mitochondria.
HIIT is - assuming a certain level of fitness - particularly effective for strengthening the mitochondria because it drastically increases the muscles' oxygen requirements. This intense strain forces the cells to optimize their energy production. You can support your body with delicious liquid gel varieties including vitamins and carbohydrate-rich iso drinks from Dextro Energy*. Our Recovery Drink° promotes regeneration after your workout. Important tip: HIIT can be very demanding and strenuous. It is best to seek advice and supervision from professionals such as certified trainers until you are experienced enough to do it alone.
Nutrient-rich diet: A mitochondria-friendly diet provides all the necessary nutrients for optimal function:
● Coenzyme Q10: Supports the respiratory chain in the mitochondria (found e.g. in meat, fish and nuts).
● Omega-3 fatty acids: Promote cell membrane health (found, for example, in salmon, chia seeds and walnuts).
● Antioxidants: Neutralize free radicals (found, for example, in berries, green tea and dark chocolate).
Intermittent fasting: Intermittent fasting activates autophagy – a process that recycles damaged cell components. This also helps your mitochondria regenerate .
Optimize sleep quality: During sleep, your cells regenerate - including your mitochondria. A regular sleep rhythm of 7-9 hours per night is therefore essential for most people.
Reduce stress: Chronic stress can increase oxidative stress and damage your mitochondria. Relaxation techniques such as meditation or yoga help reduce stress. In general , exercise can help you reduce stress .
At the heart of health: mitochondria
Mitochondria are much more than just energy suppliers - the latest advances show that we only know a fraction of what mitochondria can really do. Innovative technologies such as genetic engineering tools and systematic protein analyses are opening up completely new possibilities , both for basic research and for practical applications in medicine and biotechnology . There is great hope that these findings will not only help us better understand and treat diseases , but also fundamentally expand our knowledge of aging and longevity .
__________
* contains carbohydrates
° Proteins contribute to the increase and maintenance of muscle mass.
A varied, balanced diet and a healthy lifestyle are important.
Sources:
https://www.gesundheitsforschung-bmbf.de/de/es-geben-mindestens-noch-200-unknown-mitochondriale-krankenen-16531.php
https://link.springer.com/article/10.1007/s41975-022-00245-z
https://www.unimedizin-mainz.de/pathologie/forschung/mitochondrien-und-krebs.html
https://www.mpimp-golm.mpg.de/2770245/news_publication_21829994_transferred
https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2023.1114231/full
