Wichtigste Grundlagen

Themen: empfohlener Bewegungsumfang, Schlafdauer, soziale Einbindung, Lebenssinn, Ernährungsqualität, Rolle der Mitochondrien.

Bull, F. C., et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine, 54(24), 1451–1462.

Shailendra, P., et al. (2022). Resistance training and mortality risk: a systematic review and meta-analysis. American Journal of Preventive Medicine, 63(2), 277–285.

Hirshkowitz, M., et al. (2015). National Sleep Foundation's updated sleep duration recommendations. Sleep Health, 1(4), 233–243. https://doi.org/10.1016/j.sleh.2015.10.004

Holt-Lunstad, J., et al. (2015). Loneliness and social isolation as risk factors for mortality. Perspectives on Psychological Science, 10(2), 227–237. https://doi.org/10.1177/1745691614568352

Holt-Lunstad, J., et al. (2010). Social relationships and mortality risk. PLOS Medicine, 7(7), e1000316. https://doi.org/10.1371/journal.pmed.1000316

Cohen, R., et al. (2016). Purpose in life and its relationship to all-cause mortality and cardiovascular events. Psychosomatic Medicine, 78(2), 122–133. https://doi.org/10.1097/PSY.0000000000000274

Lane, M. M., et al. (2024). Ultra-processed food exposure and adverse health outcomes. BMJ, 384, e077310. https://doi.org/10.1136/bmj-2023-077310

Barbaresko, J., et al. (2024). Ultra-processed food consumption and human health. Critical Reviews in Food Science and Nutrition, 65(11), 1999–2007. https://doi.org/10.1080/10408398.2024.2317877

Brand, M. D., et al. (2013). The role of mitochondrial function and cellular bioenergetics in ageing and disease. British Journal of Dermatology, 169(Suppl. 2), 1–8. https://doi.org/10.1111/bjd.12208

Lanza, I. R., et al. (2010). Mitochondrial function as a determinant of life span. Pflügers Archiv – European Journal of Physiology, 459(2), 277–289.

Biologische Steuerung

Themen: Allostase und Ressourcenpriorisierung unter Belastung, niedriggradige chronische Entzündung, Omega-3 und Zellmembranfunktion.

McEwen, B. S., et al. (2003). The concept of allostasis in biology and biomedicine. Hormones and Behavior, 43(1), 2–15. https://doi.org/10.1016/S0018-506X(02)00024-7

Chrousos, G. P. (2009). Stress and disorders of the stress system. Nature Reviews Endocrinology, 5(7), 374–381. https://doi.org/10.1038/nrendo.2009.106

Franceschi, C., et al. (2014). Chronic inflammation (inflammaging) and its potential contribution to age-associated diseases. The Journals of Gerontology: Series A, 69(Suppl. 1), S4–S9. https://doi.org/10.1093/gerona/glu057

Liao, Y., et al. (2022). Possible antidepressant mechanisms of omega-3 polyunsaturated fatty acids acting on the central nervous system. Frontiers in Psychiatry, 13, 933704. https://doi.org/10.3389/fpsyt.2022.933704

Cholecalciferol (Sonnenhormon & Gen-Regulator)

Themen: VDR und Genregulation, breitengrad- und saisonabhängiger Bedarf, DGE- und EFSA-Richtwerte, Magnesium als Kofaktor, Vitamin K2 und Kalziumverteilung.

Bouillon, R., et al. (2019). Skeletal and extraskeletal actions of vitamin D. Endocrine Reviews, 40(4), 1109–1151. https://doi.org/10.1210/er.2018-00126

Zmijewski, M. A. (2019). Vitamin D and human health. International Journal of Molecular Sciences, 20(1), 145. https://doi.org/10.3390/ijms20010145

Cashman, K. D., et al. (2008). Estimation of the dietary requirement for vitamin D in healthy adults. The American Journal of Clinical Nutrition, 88(6), 1535–1542. https://doi.org/10.3945/ajcn.2008.26594

EFSA Panel on Dietetic Products, Nutrition and Allergies. (2012). Scientific opinion on the tolerable upper intake level of vitamin D. EFSA Journal, 10(7), 2813. https://doi.org/10.2903/j.efsa.2012.2813

Uwitonze, A. M., et al. (2018). Role of magnesium in vitamin D activation and function. Journal of the American Osteopathic Association, 118(3), 181–189. https://doi.org/10.7556/jaoa.2018.037

Schurgers, L. J., et al. (2008). Matrix Gla-protein: the calcification inhibitor in need of vitamin K. Thrombosis and Haemostasis, 100(4), 593–603. https://doi.org/10.1160/TH08-02-0087

Schilddrüsenhormone (Stoffwechsel-Taktgeber)

Themen: Schilddrüsenhormone im Energiestoffwechsel, T4-zu-T3-Umwandlung und reverse T3, Schilddrüse und Lipidstoffwechsel, Ferritin und Schilddrüsenfunktion.

Mullur, R., et al. (2014). Thyroid hormone regulation of metabolism. Physiological Reviews, 94(2), 355–382. https://doi.org/10.1152/physrev.00030.2013

Warner, M. H., et al. (2010). Mechanisms behind the non-thyroidal illness syndrome: an update. Journal of Endocrinology, 205(1), 1–13. https://doi.org/10.1677/JOE-09-0412

Liu, H., et al. (2022). Update on dyslipidemia in hypothyroidism. Endocrine Connections, 11(2), e210002. https://doi.org/10.1530/EC-21-0002

Shin, D.-J., et al. (2003). Thyroid hormone regulation and cholesterol metabolism connected through SREBP-2. Journal of Biological Chemistry, 278(36), 34114–34118. https://doi.org/10.1074/jbc.M305417200

Soriguer, F., et al. (2011). Iron deficiency is associated with hypothyroxinemia and hypotriiodothyroninemia (Di@bet.es study). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5919900/

Garofalo, V., et al. (2023). Relationship between iron deficiency and thyroid function: a systematic review and meta-analysis. Nutrients, 15(22), 4790. https://doi.org/10.3390/nu15224790

Insulin (Energieverteilung & Fettspeicherung)

Themen: Insulinwirkung und Insulinresistenz, Essig und postprandiale Glukoseantwort, HOMA-IR als Messgröße.

Petersen, M. C., et al. (2018). Mechanisms of insulin action and insulin resistance. Physiological Reviews, 98(4), 2133–2223. https://doi.org/10.1152/physrev.00063.2017

Shishehbor, F., et al. (2017). Vinegar consumption can attenuate postprandial glucose and insulin responses. Diabetes Research and Clinical Practice, 127, 1–9. https://doi.org/10.1016/j.diabres.2017.01.021

Matthews, D. R., et al. (1985). Homeostasis model assessment: insulin resistance and β-cell function. Diabetologia, 28(7), 412–419. https://doi.org/10.1007/BF00280883

Tang, Q., et al. (2015). Optimal cut-off values for the HOMA-IR and the metabolic syndrome. Drug Discoveries & Therapeutics, 9(6), 380–385. https://doi.org/10.5582/ddt.2015.01207

Cortisol (Dauerstress & Energiebereitstellung)

Themen: zirkadianer Cortisol-Rhythmus und Cortisol Awakening Response, Folgen chronischer Belastung, Vitamin C in der Nebenniere, langsame Atmung und Parasympathikus.

Adam, E. K., et al. (2017). Diurnal cortisol slopes and mental and physical health outcomes. Psychoneuroendocrinology, 83, 25–41. https://doi.org/10.1016/j.psyneuen.2017.05.018

Clow, A., et al. (2010). The cortisol awakening response: more than a measure of HPA axis function. Neuroscience & Biobehavioral Reviews, 35(1), 97–103. https://doi.org/10.1016/j.neubiorev.2009.12.011

Chrousos, G. P. (2009). Stress and disorders of the stress system. Nature Reviews Endocrinology, 5(7), 374–381. https://doi.org/10.1038/nrendo.2009.106

Patak, P., et al. (2009). Vitamin C is an important cofactor for both adrenal cortex and adrenal medulla. Endocrine Research, 30(4), 871–875. https://doi.org/10.1081/ERC-200044126

Zaccaro, A., et al. (2018). How breath-control can change your life: a systematic review on psychophysiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353. https://doi.org/10.3389/fnhum.2018.00353

Adrenalin (Akut-Alarm & Kampf/Flucht)

Themen: Akut-Stressreaktion auf psychosoziale Reize, Tauchreflex und Herzfrequenz, kognitive Neubewertung (Reappraisal), langsame Ausatmung.

Chrousos, G. P. (2009). Stress and disorders of the stress system. Nature Reviews Endocrinology, 5(7), 374–381. https://doi.org/10.1038/nrendo.2009.106

Panneton, W. M. (2013). The mammalian diving response: an enigmatic reflex to preserve life? Physiology, 28(5), 284–297. https://doi.org/10.1152/physiol.00020.2013

Brooks, A. W. (2014). Get excited: reappraising pre-performance anxiety as excitement. Journal of Experimental Psychology: General, 143(3), 1144–1158. https://doi.org/10.1037/a0035325

Zaccaro, A., et al. (2018). How breath-control can change your life. Frontiers in Human Neuroscience, 12, 353. https://doi.org/10.3389/fnhum.2018.00353

Dopamin (Antrieb & Zielverfolgung)

Themen: Belohnungssystem und Rezeptorsensitivität, Belohnungsvorhersage und Teilziele, körperliche Aktivität, Kältereiz.

Volkow, N. D., et al. (2017). The dopamine motive system: implications for drug and food addiction. Nature Reviews Neuroscience, 18(12), 741–752. https://doi.org/10.1038/nrn.2017.130

Schultz, W. (1998). Predictive reward signal of dopamine neurons. Journal of Neurophysiology, 80(1), 1–27. https://doi.org/10.1152/jn.1998.80.1.1

Marques, A., et al. (2021). Bidirectional association between physical activity and dopamine across adulthood. Brain Sciences, 11(7), 829. https://doi.org/10.3390/brainsci11070829

Šramek, P., et al. (2000). Human physiological responses to immersion into water of different temperatures. European Journal of Applied Physiology, 81(5), 436–442. https://doi.org/10.1007/s004210050065

Noradrenalin (Wachheit & Fokus)

Themen: Locus-coeruleus-Aktivität und Aufmerksamkeit (umgekehrte U-Kurve), Tageslicht und Aktivierung, Kältereiz.

Aston-Jones, G., et al. (2005). An integrative theory of locus coeruleus–norepinephrine function. Annual Review of Neuroscience, 28, 403–450. https://doi.org/10.1146/annurev.neuro.28.061604.135709

Blume, C., et al. (2019). Effects of light on human circadian rhythms, sleep and mood. Somnologie, 23(3), 147–156. https://doi.org/10.1007/s11818-019-00215-x

Šramek, P., et al. (2000). Human physiological responses to immersion into water of different temperatures. European Journal of Applied Physiology, 81(5), 436–442. https://doi.org/10.1007/s004210050065

Acetylcholin (Lernen & Gedächtnis)

Themen: Aufmerksamkeit, Enkodierung und Neuroplastizität, Signal-Rausch-Modulation, Gedächtniskonsolidierung im Schlaf, anticholinerge Substanzen.

Hasselmo, M. E. (2006). The role of acetylcholine in learning and memory. Current Opinion in Neurobiology, 16(6), 710–715. https://doi.org/10.1016/j.conb.2006.09.002

Hasselmo, M. E., et al. (2004). High acetylcholine levels set circuit dynamics for attention and encoding. Progress in Brain Research, 145, 207–231. https://doi.org/10.1016/S0079-6123(03)45015-2

Hasselmo, M. E. (1999). Neuromodulation: acetylcholine and memory consolidation. Trends in Cognitive Sciences, 3(9), 351–359. https://doi.org/10.1016/S1364-6613(99)01365-0

Risacher, S. L., et al. (2016). Association between anticholinergic medication use and cognition, brain metabolism, and brain atrophy. JAMA Neurology, 73(6), 721–732. https://doi.org/10.1001/jamaneurol.2016.0580

GABA (Reizfilter & innere Ruhe)

Themen: GABA als hemmender Neurotransmitter, Vitamin B6 in der GABA-Synthese, Magnesium und NMDA-Modulation, L-Theanin und Alpha-Aktivität, Alkohol und GABA-Rezeptoren.

Petroff, O. A. C. (2002). GABA and glutamate in the human brain. The Neuroscientist, 8(6), 562–573. https://doi.org/10.1177/1073858402238515

Calderón-Ospina, C. A., et al. (2020). B vitamins in the nervous system. CNS Neuroscience & Therapeutics, 26(1), 5–13. https://doi.org/10.1111/cns.13207

Kirkland, A. E., et al. (2018). The role of magnesium in neurological disorders. Nutrients, 10(6), 730. https://doi.org/10.3390/nu10060730

Nobre, A. C., et al. (2008). L-theanine, a natural constituent in tea, and its effect on mental state. Asia Pacific Journal of Clinical Nutrition, 17(Suppl. 1), 167–168. https://pubmed.ncbi.nlm.nih.gov/18296328/

Davies, M. (2003). The role of GABA-A receptors in mediating the effects of alcohol in the central nervous system. Journal of Psychiatry & Neuroscience, 28(4), 263–274. https://pmc.ncbi.nlm.nih.gov/articles/PMC165791/

Serotonin (Zufriedenheit & innere Stabilität)

Themen: enterale Serotoninproduktion und getrennte Pools, Mikrobiom und kurzkettige Fettsäuren, Tryptophan-Transport ins Gehirn, Kynureninpfad, Omega-3 und Stimmung.

El-Merahbi, R., et al. (2015). The roles of peripheral serotonin in metabolic homeostasis. FEBS Letters, 589(15), 1728–1734. https://doi.org/10.1016/j.febslet.2015.05.054

Reigstad, C. S., et al. (2015). Gut microbes promote colonic serotonin production through short-chain fatty acids. The FASEB Journal, 29(4), 1395–1403. https://doi.org/10.1096/fj.14-259598

Fernstrom, J. D. (2013). Large neutral amino acids: dietary effects on brain neurochemistry and function. Amino Acids, 45(3), 419–430. https://doi.org/10.1007/s00726-012-1330-y

Correia, A. S., et al. (2022). Tryptophan metabolism in depression: serotonin and kynurenine pathways. International Journal of Molecular Sciences, 23(15), 8493. https://doi.org/10.3390/ijms23158493

Larrieu, T., et al. (2018). Food for mood: relevance of nutritional omega-3 fatty acids for depression and anxiety. Frontiers in Physiology, 9, 1047. https://doi.org/10.3389/fphys.2018.01047

Melatonin (Schlaf-Wach-Rhythmus)

Themen: Zirbeldrüse und innere Uhr, Licht und Melatoninproduktion, antioxidative Eigenschaften, Dosierungsfragen.

Claustrat, B., et al. (2005). The basic physiology and pathophysiology of melatonin. Sleep Medicine Reviews, 9(1), 11–24. https://doi.org/10.1016/j.smrv.2004.08.001

Dumont, M., et al. (2011). Melatonin production and light exposure of rotating night workers. Chronobiology International, 29(2), 203–210. https://doi.org/10.3109/07420528.2011.647177

Reiter, R. J., et al. (2000). Actions of melatonin in the reduction of oxidative stress: a review. Journal of Biomedical Science, 7(6), 444–458. https://doi.org/10.1007/BF02253360

Zhdanova, I. V., et al. (2001). Melatonin treatment for age-related insomnia. The Journal of Clinical Endocrinology & Metabolism, 86(10), 4727–4730. https://doi.org/10.1210/jcem.86.10.7901

Wachstumshormone (Reparatur & Fettverbrennung)

Themen: Tiefschlaf und GH-Ausschüttung, Fasten und GH, Insulin und viszerales Fett als Gegenspieler, Hitze- und Belastungsreize, altersabhängiger Rückgang.

Van Cauter, E., et al. (2000). Interrelationships between growth hormone and sleep. Growth Hormone & IGF Research, 10(Suppl. B), S57–S62. https://doi.org/10.1016/S1096-6374(00)80011-8

Ho, K. Y., et al. (1988). Fasting enhances growth hormone secretion and amplifies its complex rhythms in man. Journal of Clinical Investigation, 81(4), 968–975. https://doi.org/10.1172/JCI113450

Jezova, D., et al. (2009). Growth hormone response to different consecutive stress stimuli in healthy men. Stress, 10(2), 205–211. https://doi.org/10.1080/10253890701292168

Corpas, E., et al. (1993). Human growth hormone and human aging. Endocrine Reviews, 14(1), 20–39. https://doi.org/10.1210/edrv-14-1-20

DHEA (Stresspuffer & Hormonvorstufe)

Themen: DHEA als antiglukokortikoider Gegenspieler, DHEA-S unter chronischer Belastung, Cortisol-DHEA-Verhältnis, altersabhängiger Rückgang, Glukosestoffwechsel im Muskel.

Kalimi, M., et al. (1994). Anti-glucocorticoid effects of dehydroepiandrosterone (DHEA). Molecular and Cellular Biochemistry, 131(2), 99–104. https://doi.org/10.1007/BF00925945

Lennartsson, A. K., et al. (2022). DHEA-S production capacity in relation to perceived prolonged stress. Stress, 25(1), 105–112. https://doi.org/10.1080/10253890.2021.2024803

do Vale, S., et al. (2014). The relationship between DHEA, working memory and distraction. PLOS ONE, 9(8), e104869. https://doi.org/10.1371/journal.pone.0104869

Baulieu, E. E., et al. (2000). DHEA, DHEA sulfate, and aging: contribution of the DHEAge Study. Proceedings of the National Academy of Sciences, 97(8), 4279–4284. https://doi.org/10.1073/pnas.97.8.4279

Sato, K., et al. (2008). Testosterone and DHEA activate the glucose metabolism-related signaling pathway in skeletal muscle. American Journal of Physiology-Endocrinology and Metabolism, 294(5), E961–E968. https://doi.org/10.1152/ajpendo.00678.2007

Progesteron (Ruhe & hormonelle Balance)

Themen: Allopregnanolon am GABA-A-Rezeptor, Lutealphase und Zyklusdynamik, Basaltemperatur, Vitex agnus-castus bei PMS.

Bäckström, T., et al. (2014). Allopregnanolone and mood disorders. Progress in Neurobiology, 113, 88–94. https://doi.org/10.1016/j.pneurobio.2013.07.005

Taraborrelli, S. (2015). Physiology, production and action of progesterone. Acta Obstetricia et Gynecologica Scandinavica, 94(Suppl. 161), 8–16. https://doi.org/10.1111/aogs.12771

Verkaik, S., et al. (2017). The treatment of premenstrual syndrome with preparations of Vitex agnus castus. American Journal of Obstetrics and Gynecology, 217(2), 150–166. https://doi.org/10.1016/j.ajog.2017.02.028

Testosteron (Status & Durchsetzungsfähigkeit)

Themen: Testosteron, Verhalten und körperliche Merkmale; Ursachen niedriger Werte; Zink; Krafttraining; Ernährung und Testosteronspiegel.

Zitzmann, M., et al. (2001). Testosterone levels in healthy men and the relation to behavioural and physical characteristics. European Journal of Endocrinology, 144(3), 183–197. https://doi.org/10.1530/eje.0.1440183

Wrzosek, M., et al. (2020). The causes of adverse changes of testosterone levels in men. Expert Review of Endocrinology & Metabolism, 15(5), 355–362. https://doi.org/10.1080/17446651.2020.1813020

Prasad, A. S., et al. (1997). Zinc status and serum testosterone levels of healthy adults. Nutrition, 12(5), 344–348. https://doi.org/10.1016/S0899-9007(96)80058-X

Volek, J. S., et al. (1997). Testosterone and cortisol in relationship to dietary nutrients and resistance exercise. Journal of Applied Physiology, 82(1), 49–54. https://doi.org/10.1152/jappl.1997.82.1.49

Zamir, A., et al. (2021). Manipulation of dietary intake on changes in circulating testosterone concentrations. Nutrients, 13(10), 3375. https://doi.org/10.3390/nu13103375

Östrogene (Zyklusregulation & Neuroplastizität)

Themen: synaptische Plastizität und Neurogenese, Aromatase und Körperfett, Insulinsensitivität und Fettverteilung, endokrin wirksame Umweltstoffe.

Sheppard, P. A. S., et al. (2019). Estrogenic modulation of memory and the structural plasticity of the hippocampus. Molecular Brain, 12, 86. https://doi.org/10.1186/s13041-019-0442-7

Lizcano, F., et al. (2014). Estrogen deficiency and the origin of obesity during menopause. BioMed Research International, 2014, 757461. https://doi.org/10.1155/2014/757461

Mauvais-Jarvis, F., et al. (2013). The role of estrogens in control of energy balance and glucose homeostasis. Endocrine Reviews, 34(3), 309–338. https://doi.org/10.1210/er.2012-1055

Diamanti-Kandarakis, E., et al. (2009). Endocrine-disrupting chemicals: an Endocrine Society scientific statement. Endocrine Reviews, 30(4), 293–342. https://doi.org/10.1210/er.2009-0002

Oxytocin (Bindung & Sicherheit)

Themen: Oxytocin und Stressdämpfung bei sozialer Sicherheit, kardiovaskuläre Effekte, Kontext- und Personenabhängigkeit, Gruppendynamik.

Uvnäs-Moberg, K. (1998). Oxytocin may mediate the benefits of positive social interaction and emotions. Psychoneuroendocrinology, 23(8), 819–835. https://doi.org/10.1016/S0306-4530(98)00056-0

Bartz, J. A., et al. (2011). Social effects of oxytocin in humans: context and person matter. Trends in Cognitive Sciences, 15(7), 301–309. https://doi.org/10.1016/j.tics.2011.05.002

De Dreu, C. K. W., et al. (2011). Oxytocin promotes human ethnocentrism. Proceedings of the National Academy of Sciences, 108(4), 1262–1266. https://doi.org/10.1073/pnas.1015316108

Endorphine (Schmerz & Belastungstoleranz)

Themen: körpereigene Opioidpeptide (POMC/β-Lipotropin), intensive Belastung und β-Endorphin, soziales Lachen und Schmerzschwelle.

Chrétien, M., et al. (1979). From β-lipotropin to β-endorphin and „pro-opio-melanocortin". Canadian Journal of Biochemistry, 57(9), 1111–1121. https://doi.org/10.1139/o79-143

Heitkamp, H. C., et al. (1993). β-endorphin and adrenocorticotropic hormone production during marathon and incremental exercise. European Journal of Applied Physiology and Occupational Physiology, 66(3), 269–274. https://doi.org/10.1007/BF00235105

Dunbar, R. I. M., et al. (2012). Social laughter is correlated with an elevated pain threshold. Proceedings of the Royal Society B, 279(1731), 1161–1167. https://doi.org/10.1098/rspb.2011.1373

Endocannabinoide (Stress-Puffer & Ausgleichsregler)

Themen: Fettsäureherkunft und Omega-6-zu-Omega-3-Verhältnis, Bewegung und Anandamid, Immun- und Entzündungsregulation.

Banni, S., et al. (2010). Effect of dietary fat on endocannabinoids and related mediators. Molecular Nutrition & Food Research, 54(1), 82–92. https://doi.org/10.1002/mnfr.200900516

Hansen, H. S., et al. (2008). Endocannabinoids and nutrition. Journal of Neuroendocrinology, 20(Suppl. 1), 94–99. https://doi.org/10.1111/j.1365-2826.2008.01687.x

Fuss, J., et al. (2015). A runner's high depends on cannabinoid receptors in mice. Proceedings of the National Academy of Sciences, 112(42), 13105–13108. https://doi.org/10.1073/pnas.1514996112

Pandey, R., et al. (2009). Endocannabinoids and immune regulation. Pharmacological Research, 60(2), 85–92. https://doi.org/10.1016/j.phrs.2009.03.019

Darm-Mikrobiom (Regulationsdrehkreuz)

Themen: Mikrobiom in Gesundheit und Krankheit, kurzkettige Fettsäuren und Darm-Hirn-Achse, Östrobolom und Östrogen-Recycling.

Young, V. B. (2017). The role of the microbiome in human health and disease: an introduction for clinicians. BMJ, 356, j831. https://doi.org/10.1136/bmj.j831

Pflughoeft, K. J., et al. (2012). Human microbiome in health and disease. Annual Review of Pathology: Mechanisms of Disease, 7, 99–122. https://doi.org/10.1146/annurev-pathol-011811-132421

Dalile, B., et al. (2019). The role of short-chain fatty acids in microbiota–gut–brain communication. Nature Reviews Gastroenterology & Hepatology, 16(8), 461–478. https://doi.org/10.1038/s41575-019-0157-3

Ervin, S. M., et al. (2019). Gut microbial β-glucuronidases reactivate estrogens as components of the estrobolome. Journal of Biological Chemistry, 294(49), 18586–18599. https://doi.org/10.1074/jbc.RA119.010950

Mitochondrien versorgen

Themen: mitochondriale Funktion und Bioenergetik, B-Vitamine als Kofaktoren der Energieproduktion.

San-Millán, I. (2023). The key role of mitochondrial function in health and disease. Antioxidants, 12(4), 782. https://doi.org/10.3390/antiox12040782

Mukherjee, S., et al. (2023). The role of B vitamins in protecting mitochondrial function. In Molecular Nutrition and Mitochondria (S. 167–193). Academic Press. https://doi.org/10.1016/B978-0-323-90256-4.00019-5

Mitochondrien-Neubildung

Themen: Ausdauertraining und mitochondriale Biogenese (PGC-1α), Trainingsdosis, Krafttraining im Vergleich.

Abrego-Guandique, D. M., et al. (2025). The impact of exercise on mitochondrial biogenesis in skeletal muscle: a systematic review and meta-analysis. Biomolecular Concepts, 16(1), 20250055. https://doi.org/10.1515/bmc-2025-0055

Bishop, D. J., et al. (2014). Can we optimise the exercise training prescription to maximise improvements in mitochondria function and content? Biochimica et Biophysica Acta – General Subjects, 1840(4), 1266–1275. https://doi.org/10.1016/j.bbagen.2013.10.012

Groennebaek, T., et al. (2017). Impact of resistance training on skeletal muscle mitochondrial biogenesis, content, and function. Frontiers in Physiology, 8, 713. https://doi.org/10.3389/fphys.2017.00713

Mitochondrien pflegen

Themen: reaktive Sauerstoffspezies und Alterung, Tiefschlaf und mitochondriale Reparatur, B-Vitamine, Advanced Glycation End-Products.

Brand, M. D., et al. (2013). The role of mitochondrial function and cellular bioenergetics in ageing and disease. British Journal of Dermatology, 169(Suppl. 2), 1–8. https://doi.org/10.1111/bjd.12208

Sarnataro, R. (2025). Neurobiology of mitochondrial dynamics in sleep. The Journal of Physiology. https://doi.org/10.1113/JP288054

Mukherjee, S., et al. (2023). The role of B vitamins in protecting mitochondrial function. In Molecular Nutrition and Mitochondria (S. 167–193). Academic Press. https://doi.org/10.1016/B978-0-323-90256-4.00019-5

Patel, S. H., et al. (2019). Advanced glycation end-products suppress mitochondrial function and proliferative capacity. Scientific Reports, 9(1), 12614. https://doi.org/10.1038/s41598-019-49062-8

Mitochondrien pflegen – Smoothie

Themen: Polyphenole und Mitochondrienfunktion, funktionelle Lebensmittel und gesundes Altern, mitochondriale DNA-Kopienzahl, Kakao-Inhaltsstoffe.

Gibellini, L., et al. (2015). Natural compounds modulating mitochondrial functions. Evidence-Based Complementary and Alternative Medicine, 2015, 527209. https://doi.org/10.1155/2015/527209

Navarro-Hortal, M. D., et al. (2023). Molecular bases for the use of functional foods in the management of healthy aging. Critical Reviews in Food Science and Nutrition, 63(33), 11967–11986. https://doi.org/10.1080/10408398.2022.2098244

Kim, M. B., et al. (2024). Targeting mitochondrial dysfunction by bioactive food components. Journal of Lipid and Atherosclerosis, 13(3), 306–327. https://doi.org/10.12997/jla.2024.13.3.306

Perri, M. R., et al. (2026). Modulation of mitochondrial DNA copy number: therapeutic potential of phytochemicals and plant extracts. Archives of Pharmacal Research. https://doi.org/10.1007/s12272-026-01620-1

Chidambaram, S. B., et al. (2018). Cocoa beans improve mitochondrial biogenesis via PPARγ/PGC1α dependent signalling. Nutritional Neuroscience, 23(6), 471–480. https://doi.org/10.1080/1028415X.2018.1521088

Außenreize zur Mitochondrienaktivierung

Themen: passive Hitze (Sauna) und Hitzeschockproteine, Kälte und braunes Fettgewebe, Photobiomodulation (Rot- und Nahinfrarotlicht).

Laukkanen, J. A., et al. (2024). The multifaceted benefits of passive heat therapies for extending the healthspan. Temperature, 11(1), 27–51. https://doi.org/10.1080/23328940.2023.2300623

Blondin, D. P., et al. (2014). Increased brown adipose tissue oxidative capacity in cold-acclimated humans. The Journal of Clinical Endocrinology & Metabolism, 99(3), E438–E446. https://doi.org/10.1210/jc.2013-3901

Hamblin, M. R. (2018). Mechanisms and mitochondrial redox signaling in photobiomodulation. Photochemistry and Photobiology, 94(2), 199–212. https://doi.org/10.1111/php.12864

Supplements für Mitochondrien – Basis

Themen: Magnesium im Energiestoffwechsel, Vitamin D und mitochondriale Funktion, B-Vitamine.

Liu, M., et al. (2025). Magnesium homeostasis and magnesium transporters in human health. Nutrients, 17(5), 920. https://doi.org/10.3390/nu17050920

Sinha, A., et al. (2013). Improving the vitamin D status of vitamin D deficient adults is associated with improved mitochondrial oxidative function in skeletal muscle. The Journal of Clinical Endocrinology & Metabolism, 98(3), E509–E513. https://doi.org/10.1210/jc.2012-3592

Depeint, F., et al. (2006). Mitochondrial function and toxicity: role of the B vitamin family on mitochondrial energy metabolism. Chemico-Biological Interactions, 163(1–2), 94–112. https://doi.org/10.1016/j.cbi.2006.04.014

Supplements für Mitochondrien – Fortgeschritten

Themen: Kreatin für Kraft und Kognition, Coenzym Q10 in der Atmungskette, PQQ und Biogenese, Acetyl-L-Carnitin, N-Acetylcystein, Lutein und Zeaxanthin, Alpha-Liponsäure.

Kazeminasab, F., et al. (2025). The effects of creatine supplementation on upper- and lower-body strength and power. Nutrients, 17(17), 2748. https://doi.org/10.3390/nu17172748

Xu, C., et al. (2024). The effects of creatine supplementation on cognitive function in adults. Frontiers in Nutrition, 11, 1424972. https://doi.org/10.3389/fnut.2024.1424972

Hernández-Camacho, J. D., et al. (2018). Coenzyme Q10 supplementation in aging and disease. Frontiers in Physiology, 9, 44. https://doi.org/10.3389/fphys.2018.00044

Chowanadisai, W., et al. (2010). Pyrroloquinoline quinone stimulates mitochondrial biogenesis through CREB phosphorylation and increased PGC-1α expression. Journal of Biological Chemistry, 285(1), 142–152. https://doi.org/10.1074/jbc.M109.030130

Jones, L. L., et al. (2010). Acylcarnitines: role in brain. Progress in Lipid Research, 49(1), 61–75. https://doi.org/10.1016/j.plipres.2009.08.004

Medved, I., et al. (2004). N-acetylcysteine enhances muscle cysteine and glutathione availability and attenuates fatigue during prolonged exercise. Journal of Applied Physiology, 97(4), 1477–1485. https://doi.org/10.1152/japplphysiol.00371.2004

Merry, T. L., et al. (2016). Do antioxidant supplements interfere with skeletal muscle adaptation to exercise training? The Journal of Physiology, 594(18), 5135–5147. https://doi.org/10.1113/JP270654

Bernstein, P. S., et al. (2016). Lutein, zeaxanthin, and meso-zeaxanthin: the basic and clinical science underlying carotenoid-based nutritional interventions against ocular disease. Progress in Retinal and Eye Research, 50, 34–66. https://doi.org/10.1016/j.preteyeres.2015.10.003

Age-Related Eye Disease Study 2 (AREDS2) Research Group. (2013). Lutein + zeaxanthin and omega-3 fatty acids for age-related macular degeneration. JAMA, 309(19), 2005–2015. https://doi.org/10.1001/jama.2013.4997

Shay, K. P., et al. (2009). Alpha-lipoic acid as a dietary supplement: molecular mechanisms and therapeutic potential. Biochimica et Biophysica Acta – General Subjects, 1790(10), 1149–1160. https://doi.org/10.1016/j.bbagen.2009.07.026

Systemische Steuerung der Zellenergie

Themen: Stress und mitochondriale Effizienz, Schilddrüse und Energieumsatz. Zu Mitophagie und Urolithin A siehe „Stoffwechsel verbessern".

Picard, M., et al. (2018). Psychological stress and mitochondria: a systematic review. Psychosomatic Medicine, 80(2), 141–153. https://doi.org/10.1097/PSY.0000000000000545

Cioffi, F., et al. (2022). Bioenergetic aspects of mitochondrial actions of thyroid hormones. Cells, 11(6), 997. https://doi.org/10.3390/cells11060997

Stoffwechsel verbessern

Themen: Fasten und metabolischer Switch (mTOR, Autophagie, AMPK), Sirtuine und NAD⁺, Urolithin A und Mitophagie.

de Cabo, R., et al. (2019). Effects of intermittent fasting on health, aging, and disease. New England Journal of Medicine, 381(26), 2541–2551. https://doi.org/10.1056/NEJMra1905136

Kincaid, B., et al. (2013). Forever young: SIRT3 – a shield against mitochondrial meltdown, aging, and neurodegeneration. Frontiers in Aging Neuroscience, 5, 48. https://doi.org/10.3389/fnagi.2013.00048

Ryu, D., et al. (2016). Urolithin A induces mitophagy and prolongs lifespan in C. elegans and increases muscle function in rodents. Nature Medicine, 22(8), 879–888. https://doi.org/10.1038/nm.4132

Andreux, P. A., et al. (2019). The mitophagy activator urolithin A is safe and induces a molecular signature of improved mitochondrial and cellular health in humans. Nature Metabolism, 1(6), 595–603. https://doi.org/10.1038/s42255-019-0073-4

Molekulare Schalter

Themen: mTOR und AMPK als Wachstums- und Energiesensoren, NRF2 und antioxidative Enzyme (Sulforaphan), Sirtuine und DNA-Reparatur.

de Cabo, R., et al. (2019). Effects of intermittent fasting on health, aging, and disease. New England Journal of Medicine, 381(26), 2541–2551. https://doi.org/10.1056/NEJMra1905136

Holmström, K. M., et al. (2016). The multifaceted role of Nrf2 in mitochondrial function. Current Opinion in Toxicology, 1, 80–91. https://doi.org/10.1016/j.cotox.2016.10.002

Kincaid, B., et al. (2013). Forever young: SIRT3 – a shield against mitochondrial meltdown, aging, and neurodegeneration. Frontiers in Aging Neuroscience, 5, 48. https://doi.org/10.3389/fnagi.2013.00048

Verbreitete ungünstige Genvarianten I

Themen: MTHFR C677T und Folatstoffwechsel, PEMT und Cholinbedarf, APOE4 und Fettstoffwechsel, CYP1A2 und Koffeinabbau, Glutathion-Peroxidasen und Selen.

Liew, S.-C., et al. (2015). Methylenetetrahydrofolate reductase (MTHFR) C677T polymorphism: epidemiology, metabolism and associated diseases. European Journal of Medical Genetics, 58(1), 1–10. https://doi.org/10.1016/j.ejmg.2014.10.004

Tan, X., et al. (2016). PEMT gene rs7946 polymorphism plays a role in risk of non-alcoholic fatty liver disease. Pharmacogenetics and Genomics, 26(2), 88–95. https://doi.org/10.1097/FPC.0000000000000193

Carvalho-Wells, A. L., et al. (2012). APOE genotype influences triglyceride and C-reactive protein responses to altered dietary fat intake. The American Journal of Clinical Nutrition, 96(6), 1447–1453. https://doi.org/10.3945/ajcn.112.043240

Cornelis, M. C., et al. (2006). Coffee, CYP1A2 genotype, and risk of myocardial infarction. JAMA, 295(10), 1135–1141. https://doi.org/10.1001/jama.295.10.1135

Lubos, E., et al. (2011). Glutathione peroxidase-1 in health and disease: from molecular mechanisms to therapeutic opportunities. Antioxidants & Redox Signaling, 15(7), 1957–1997. https://doi.org/10.1089/ars.2010.3586

Verbreitete ungünstige Genvarianten II

Themen: NOS3 und Stickstoffmonoxid, DAO/AOC1 und Histaminabbau, COMT Val158Met und Catecholamine, MAOA und Monoamine, SOD2 und mitochondriale Radikalabwehr.

Oliveira-Paula, G. H., et al. (2016). Endothelial nitric oxide synthase: from biochemistry and gene structure to clinical implications of NOS3 polymorphisms. Gene, 575(2, Pt 3), 584–599. https://doi.org/10.1016/j.gene.2015.09.061

Comas-Basté, O., et al. (2020). Histamine intolerance: the current state of the art. Biomolecules, 10(8), 1181. https://doi.org/10.3390/biom10081181

Hernaus, D., et al. (2013). COMT Val158Met genotype selectively alters prefrontal [18F]fallypride displacement and subjective feelings of stress. PLOS ONE, 8(6), e65662. https://doi.org/10.1371/journal.pone.0065662

Kolla, N. J., et al. (2020). The role of monoamine oxidase A in the neurobiology of aggressive, antisocial, and violent behavior. Progress in Neurobiology, 194, 101875. https://doi.org/10.1016/j.pneurobio.2020.101875

Flynn, J. M., et al. (2013). SOD2 in mitochondrial dysfunction and neurodegeneration. Free Radical Biology and Medicine, 62, 4–12. https://doi.org/10.1016/j.freeradbiomed.2013.05.027

Monitoring & Biofeedback (Schlaf)

Themen: Genauigkeit kommerzieller Wearables beim Schlaftracking.

Robbins, R., et al. (2024). Accuracy of three commercial wearable devices for sleep tracking in healthy adults. Sensors, 24(20), 6532. https://doi.org/10.3390/s24206532