Here's How To Boost Mitochondria Function for Healthier Aging

Photo by Anna Shvets

Mitochondria are tiny power plants inside your cells, turning the nutrients you eat into the energy (ATP) that fuels your entire body. They keep your metabolism humming, your brain sharp, and your heart pumping strong.

Healthy mitochondria protect and repair cells, giving you more energy for workouts, better focus at work, and greater resilience as you age. But when they slow down? Aging accelerates, and the systems that keep you moving, thinking, and thriving can take a hit.

What is Mitochondrial Dysfunction?

Mitochondrial dysfunction happens when your power plants can’t produce enough energy or keep free radicals under control. You can blame stress, a poor diet, environmental toxins, and the natural aging process for this decline in energy and mitochondrial health.

When harmful free radicals build up, they trigger oxidative stress, a chain reaction that can damage mitochondria. Over time, this damage often leads to fatigue, muscle weakness, brain fog, and a higher risk of heart disease, type 2 diabetes, obesity, neurodegenerative disorders, and even cancer.

How to Support Mitochondria Function for Better Aging

Your longevity and healthspan — the years you live in good health — depend on healthy mitochondria. These habits keep them in top form:

Stay Physically Active

Exercise is one of the most powerful ways to protect and improve mitochondria function. Both aerobic activity and resistance training stimulate mitochondrial biogenesis — the creation of new mitochondria — and enhance the efficiency of existing ones.

Research shows that combining resistance training with endurance or high-intensity interval training (HIIT) may be even more effective than doing either alone.

Eat Foods that Support Mitochondria

Your mitochondria rely on specific nutrients to produce ATP and antioxidants to protect them from oxidative stress. So prioritize these to boost mitochondrial function:

• CoQ10

• Omega-3 fatty acids 

• B vitamins 

• Magnesium 

The Mediterranean Diet is abundant in these nutrients, and studies show it may keep energy production steady and mitochondria healthy — especially as you age.

Focus On Ergothioneine

Mushrooms are one of the few foods that naturally contain ergothioneine (EGT) — a rare amino acid with potent antioxidant effects. Called a “longevity vitamin,” EGT helps power up mitochondria, supports endurance, and strengthens long-term cellular resilience.

The catch? It’s tough to get optimal amounts from diet alone. MitoPrime® L-ergothioneine, an ingredient that can be found in many supplements, stands out as one of the best for mitochondria function because it:

• Scavenges free radicals 34x more effectively than glutathione, one of the most beneficial antioxidants for mitochondria health.

• Delivers long-lasting mitochondrial support for healthy aging, with a 32-day half-life compared to just 8 minutes for glutathione.

Adding a source of ergothioneine like MitoPrime® to your routine can bridge the dietary gap and give your mitochondria consistent, targeted support — now and for years to come.

Manage Stress and Optimize Sleep Quality

Chronic stress and poor sleep elevate oxidative stress and damage mitochondria. Stress disrupts energy production, while sleep deprivation limits your body’s ability to repair and maintain healthy cells.

Aim for 7–9 hours of quality sleep each night and weave stress-reducing habits into your day to give your mitochondria the downtime they need to recover.

How to Improve Mitochondrial Function Naturally: Your Longevity Plan

Your mitochondria are your life’s battery — charge them daily with nutrient-rich foods, ergothioneine, movement, deep rest, and stress control. The longer you support them, the longer they’ll support you.

 Devan Ciccarelli is a NASM-Certified Personal Trainer, Nutrition Coach, and Women's Fitness Specialist who writes on health and lives in Florida with her two kids.