Author: Douglas S. Kalman PhD, RD, FACN, FISSN
The same engines that power your cells can determine how well you age. Here’s your three-point plan to keep your mitochondria running strong for life.
Imagine an hourglass. Each grain of sand slipping through represents a moment of time… but also a unit of energy. Because in a very real way, your energy is your time. It’s your capacity to move, think, repair, and thrive. And the structures most responsible for that energy are your mitochondria.
These tiny, bean-shaped power plants live inside nearly every cell in your body. Their job is to turn the nutrients you eat into usable energy, fuel your body’s essential functions, and signal your cells when it’s time to grow, adapt, or recover. In short: mitochondria don’t just keep the lights on. They help decide how brightly you shine.
But as the years go by, your mitochondria start to dim. They produce less energy, become more vulnerable to damage, and can even begin to self-destruct if the environment around them isn’t supportive. Declining mitochondrial function is now considered one of the most fundamental drivers of aging.[1] It’s been linked to everything from fatigue and poor recovery to muscle loss, brain fog, and chronic disease.
That’s the bad news. The good news? There are clear, evidence-backed ways to help your mitochondria perform better at any age. With simple lifestyle and nutritional interventions, you can:
- Nourish your mitochondria with the raw materials they need to function
- Protect them from internal and external stress
- Optimize their long-term performance for health, strength, and resilience
Here’s your plan. The sooner you start, the better.
Nourish Your Mitochondria with Creatine and Exercise
Just like any engine, your mitochondria can’t run on empty. They need specific raw materials to convert nutrients into energy, regulate metabolism, and perform the daily housekeeping that keeps your cells humming. And one of the most overlooked but essential components of mitochondrial nutrition is creatine phosphate (phosphocreatine).
You’ve no doubt heard of creatine as a sports supplement, but it’s also a vital mitochondrial cofactor. It helps shuttle phosphate groups to regenerate ATP (your cell’s usable energy source), boosts cellular energy reserves, and supports the energy-heavy demands of muscle, brain, and heart tissue. These are three areas where mitochondrial activity is particularly intense – and important.
In fact, researchers have begun using the term “mitochondrial nutrition” to describe creatine’s ability to support energy production across cellular systems.[2] And especially for aging populations, creatine supplementation can be a longevity life-changer.
- Studies show that creatine supplementation in older adults improves muscle mass, strength, and energy output, all of which both depend on and encourage healthy mitochondrial function.[3]
- Regular creatine use has also been linked to improved body composition, reduced fatigue, and better exercise performance, even in the absence of intense workouts.
- Speaking of workouts, though: They’re one of the few proven ways to slow or reverse age-related mitochondrial decline.[4] And numerous studies have shown that supplementing with 2.5-5 g of creatine monohydrate daily can lead to greater strength, improved muscle mass, and enhanced recovery.[5]
The big takeaway: If lasting mitochondrial health is your goal – and it should be – then regular resistance training is non-negotiable. And creatine monohydrate helps every aspect of resistance training work better.
Protect Your Mitochondria from Oxidative Stress with Pterostilbene
Even the most efficient mitochondria face a daily threat: oxidative stress. Every time your mitochondria produce energy, they also generate free radicals: unstable molecules that, over time, can damage DNA, impair mitochondrial function, and accelerate aging. Stress, pollution, recovering from workouts – it all contributes oxidative stress.. So no, you can’t escape it. Excess oxidative stress can lead over time to premature aging and sub-optimal health.
But you can help control it with certain nutrients like pterostilbene. This potent antioxidant is structurally similar to resveratrol but significantly more bioavailable. In lab studies, pterostilbene has been shown to reduce oxidative mitochondrial damage, preserve membrane potential, and support overall mitochondrial integrity under stress.[6]
It also activates SIRT1, a protein that helps regulate mitochondrial biogenesis and protect against inflammation. In head-to-head comparisons, pterostilbene often outperforms resveratrol in both its antioxidant and anti-inflammatory effects.[7] That’s why we call it The Next-Level Antioxidant Nobody’s Talking About… Yet.
An antioxidant your body can actually use.
Optimize Your Mitochondrial Function with enhanced NAD+
Energy production in your mitochondria hinges on more than nutrients and movement. It also depends on a biochemical back-and-forth known as the redox balance inside your cells.[8]
At the heart of that balance is nicotinamide adenine dinucleotide (NAD+), a coenzyme that shuttles electrons through the body’s central energy pathways like glycolysis, the Krebs cycle, and the electron transport chain. Without going too deep into biology 101, it’s central to efficiently and predictably producing ATP, which are the fuel your mitochondria run on.
Unfortunately, NAD+ is yet another substance whose levels decline with age, which can slow your metabolism and weaken mitochondrial capacity. But here’s the good news: boosting NAD+ has been shown to improve mitochondrial homeostasis, enhance energy metabolism, and activate pathways linked to longevity.[9]
One of the ways NAD⁺ supports mitochondria is by serving as a substrate sirtuins. These enzymes help regulate mitochondrial gene expression, promote mitophagy (removal of damaged mitochondria), and like both creatine and pterostilbene, support antioxidant defenses.[10]
NAD+ isn’t just a nutrient you can take, though. Recent research indicates it’s best consumed as NAD3®, a blend of three potent ingredients that can dramatically improve cellular markers of NAD+ status in a matter of weeks.
How to Care for Your Mitochondria
- 2-4 times per week: resistance train
- 90-120 minutes per week: aerobic exercise
-
Daily:
- Daily Longevity Complex: 2.5-5 g creatine monohydrate
- Trū Defend NAD+: 312mg NAD3®
- Trū Protect Pterostilbene: 250mg pterostilbene
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References
- Seo AY, et al. (2010). New insights into the role of mitochondria in aging. Mechanisms of Ageing and Development. Link
- Rucker RB, et al. (2024). Mitochondrial nutrition. In Biochemical, Physiological, and Molecular Aspects of Human Nutrition (6th ed.). Link
- Romanello V, et al. (2016). Mitochondrial Quality Control and Muscle Mass Maintenance. Frontiers in Physiology. Link
- Hood D, et al. (2019). Maintenance of Skeletal Muscle Mitochondria in Health, Exercise, and Aging. Annual Review of Physiology. Link
- ISSN (2022). Position stand: creatine supplementation and exercise. International Society of Sports Nutrition. Link
- Chen Y, et al. (2021) Resveratrol and its derivative pterostilbene attenuate oxidative stress-induced intestinal injury by improving mitochondrial redox homeostasis and function via SIRT1 signaling. Free Radical Biology and Medicine. Link
- Gómez-Zorita S, et al. (2020). Comparative effects of pterostilbene and resveratrol on oxidative stress and inflammation. Antioxidants. Link
- Mironova E, et al. (2026) Mitochondria and Aging: Redox Balance Modulation as a New Approach to the Development of Innovative Geroprotectors. International Journal of Molecular Sciences. Link
- Yusri K, et al. (2025). The role of NAD+ metabolism and its modulation of mitochondria in aging and disease. npj Metabolic Health and Disease. Link
- Mouchiroud L, et al. (2013). The NAD+/Sirtuin pathway in aging and metabolic regulation. Cell Metabolism. Link