Mitochondria are the nifty little energy-producing organelles that live in almost every cell in your body. Think of them as a tiny “power plant” within each cell. They generate the chemical energy your cells—and your entire body—need to function. Without them, your cells could not replicate, nor perform their many functions. Impaired cellular function can hasten aging, shorten your life span, and raise the risk of many health conditions.
Making energy is not the only role mitochondria play, but it’s certainly a key one. Interestingly, mitochondria also contain their own DNA. Known as mtDNA, this is a small, circular DNA molecule that is separate from the body’s nuclear DNA (nDNA).
Age, oxidative stress, and changes to mitochondria
Unfortunately, with age, your mitochondria can start to drop in numbers. Plus, your remaining mitochondria tend to stop producing energy as well as they used to.
These problems are the result of many factors, such as normal age-related changes as well as damage due to oxidative stress. Oxidative stress happens when unstable molecules called free radicals start to outnumber the antioxidants in your body. This leaves your cells and the mitochondria within them, along with both your nDNA and mtDNA, vulnerable to damage. This damage can lead to cellular dysfunction and death. It can also cause overall fatigue and a higher risk of heart disease, Alzheimer’s disease, cancer, and other health conditions.
Luckily, you can choose certain lifestyle habits to protect your mitochondria against these damaging effects and help keep them multiplying and humming along for longer.
Before we take a deeper dive into exactly which habits support mitochondrial health, numbers, and longevity, let’s take a closer look at the process your mitochondria use to produce energy.
From food . . . to blood glucose . . . to an energy-generating molecule
Although mitochondria use small amounts of protein and fatty acids (from food) to make energy, glucose is their main source of fuel.
Blood glucose from the food you eat makes its way into your cells with the help of insulin. Once inside your cells, the glucose is taken in by your mitochondria. They then break this glucose down, creating a molecule called adenosine triphosphate (ATP). It’s these ATP molecules that your cells use to create energy.
This energy-production process can be disrupted by a number of factors. This includes your body’s ability to make and/or use insulin—the hormone needed to escort blood glucose into your cells. But, as mentioned, oxidative damage to your mitochondria also impacts how well they can produce the energy your cells need.
8 habits that can keep your mitochondria thriving for longer
Research into the specific habits that may help support mitochondrial longevity and function is ongoing. But some findings suggest that the following habits may help:
1. Endurance exercise. This may help your mitochondria multiply and also make more ATP (the molecule your cells convert into energy). It also boosts oxygen capacity, which is your muscles’ ability to use oxygen to produce energy. Endurance training is any kind of sustained aerobic exercise—like biking, swimming, or jogging—that raises your breathing and heart rate for the duration of your workout.
2. Antioxidant-rich food plan. Foods high in antioxidants, such as polyphenols , may lower the production of free radicals that can harm your mitochondria. Foods featured in the Mediterranean diet are great for boosting your intake of these and other antioxidants. So is adding plenty of diversely colored fresh fruits and veggies to your food plan.
There may be specific foods that are harmful to mitochondria. One study found that a high-fat diet can, over time, stymie the birth of new mitochondria, as well as impair mitochondrial function.
3. Sound sleep. Research suggests that a lack of sound sleep can both lower numbers of mitochondria and impair their function. Too little sleep can also boost oxidative stress, which can damage mitochondria. If you struggle with insomnia, talk with your doctor about treatments that may help you get to sleep, stay asleep, and sleep more deeply. Did you know that gratitude and forgiveness can help you sleep better? Learn how.
5. Staying clear of toxins. Car fumes, pesticides, wildfire smoke, tobacco smoke, heavy metals, certain commercial household cleaners , and other environmental toxins can impact the structure of your mitochondria and impair the process they use to produce energy. These and other toxins can damage mtDNA, as well. Try to avoid exposure to toxins.
7. Calorie restriction. Several animal studies have found that cutting calorie intake may boost both the numbers and efficiency of mitochondria. Still, results from human studies are mixed and more research is needed. One study did find that a 30 percent cut in calories over 6 months boosted levels of a protein that triggers mitochondria to multiply.
The caveat? Long-term calorie restriction, especially in nonobese adults, comes with certain risks. These include nutrient deficiencies, bone and muscle loss, fatigue, and a weaker immune system. Talk with your doctor before embarking on a calorie-reduced diet.
8. Supplements. Research findings on the benefits of nutritional supplements on mitochondrial health are mixed. Although some studies suggest that urolithin A and acetyl-L-carnitine may support mitochondrial function and viability, more research is needed. Supplements are also not approved by the FDA. So, it’s always best to check with your doctor before taking any supplements.
Remember, growing older does not automatically mean your mitochondria will fail to thrive. Nor does it mean that you’re destined to feel tired and energy depleted all the time. Adopting healthy lifestyle habits can help keep your mitochondria and energy levels thriving for longer. And it can help you live a longer, healthier life!
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This information is not intended to take the place of regular medical care or advice. Please check with your doctor before using this information or beginning any self-care program. Images used for this article do not depict any members of the Silver&Fit Program.
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This article was written by Gail Olson, edited by Keleigh Somes, and clinically reviewed by Elizabeth Thompson, MPH, RDN, on July 7, 2025.