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Everyone wants to live a long, healthy life and many of us look for new and healthy ways to fight against the signs of aging, both externally and internally as a means to protect our health and longevity. As we age, however, our bodies become less effective at producing energy and repairing damage caused by free radicals. This can lead to fatigue, muscle weakness, memory loss, and other symptoms of aging. Fortunately, CoQ10 supplementation has been shown to improve mitochondrial function and reduce these symptoms of aging.

However, as we get older, our bodies naturally produce less coenzyme Q10 (CoQ10).

In this article, we'll look at what CoQ10 is and how it works, as well as some specific ways in which it affects the aging process by protecting against oxidative damage.

What is Aging?

It's important to understand the aging process so you can start taking steps to prevent it from happening prematurely. Aging is a general term for the physical changes that take place in your body as you grow older. It is a natural process, but it can be accelerated by factors such as stress and unhealthy living.

Changes That Happen With Aging

As we age, our telomeres begin to shorten. Telomeres are the protective caps of DNA that sit at the ends of our chromosomes. They're like the plastic tips on shoelaces, only they protect our DNA from damage. Additionally, our bodies produce less of our sex hormones, which are responsible for our muscle and bone mass.

Free-Radical Theory of Disease:

The free radical theory of disease and aging has become generally accepted by the medical community. The free radical theory of disease and aging states that aging is caused by the accumulation of damage to our DNA, proteins, and lipids as a result of exposure to free radicals. A free radical is an atom or molecule that has at least one unpaired electron. This makes it unstable, and it will try to find another electron to pair up with. The problem is that this can cause damage to your cells and lead to premature aging. We typically encounter free radical damage from our environment, including drugs, alcohol, smoking, sun exposure, and diet.

Energy Metabolism: 

As we age, our energy metabolism declines. This is especially true of the liver, heart, and skeletal muscles. Research suggests that coenzyme Q10 concentrations in these tissues also drop with age. Some researchers believe that by the time we are in our sixties, our CoQ10 levels have dropped to 10% of what they were when we were 30 years old. If we want to stay healthy and energetic well into our later years, we need more CoQ10 than what our body makes on its own.

CoQ10 and the Aging Process

As we age, it is important that we increase our intake of antioxidants to combat the effects of reactive oxygen species. CoQ10 is an enzyme that also functions as an antioxidant. It is found in almost every cell of your body. Q10 helps convert food into energy while also fighting damage to your body's cells. Here is how it works:

Mitochondria generate reactive oxygen species (ROS) as a byproduct of ATP (energy) production. If not neutralized by antioxidants, ROS may damage mitochondria over time, causing them to function less efficiently and produce even more oxidizing compounds. Coenzyme Q10 plays an important role in mitochondrial ATP synthesis and functions as an antioxidant in mitochondrial membranes.

In addition to preventing lipid peroxidation (when oxygen atoms attack the unsaturated bonds in fatty acids), CoQ10 can regenerate the antioxidant vitamins C and E back to their active, fully reduced forms.

Plus, coenzyme Q10 helps to improve circulation, which means that nutrients are more efficiently transported to your tissues and oxygen is delivered more readily throughout your body, including your brain.

The brain, which is rich in fatty acids and requires a high amount of oxygen, is more susceptible to oxidative damage than other organs. Mitochondria are the main energy generators of brain cells. With age, mitochondrial function usually decreases, which could lead to the death of brain cells. Poor circulation can deliver less "fuel" to your brain, which could also impact your cognitive ability. In addition to helping support healthy circulation, CoQ10 can also help reduce free radicals and compounds that contribute to cognitive decline, thanks in part to its ability to function as a fat-soluble antioxidant.

Research on CoQ10 and Aging

CoQ10 has been the subject of numerous trials and has been shown in research to be effective for a variety of health concerns and conditions, including atherosclerosis, the hardening of the arteries, heart failure, energy production in athletes, and the symptoms of fibromyalgia (including widespread muscle pain and fatigue).

There is also some emerging evidence linking CoQ10 supplementation to the aging process. However, one small randomized controlled trial studying elderly individuals over the age of 70 showed improvements in vitality, physical performance, and quality of life when treated with a combination of CoQ10 (200 mg/day) and selenium (100 IU/day). A 12-year follow-up of the people taking supplemental selenium and coenzyme Q10 showed a reduction in cardiovascular mortality compared to the people taking a placebo.

In addition to maintaining healthy mitochondria, taking CoQ10 can benefit individuals of all ages by reducing the energy drain of oxidative stress and providing a rich antioxidant source that protects against oxidative damage.

Supplementing with CoQ10

Our bodies produce CoQ10, but production begins to slow after the age of 40. By the time we are in our sixties, many researchers believe that our CoQ10 levels have dropped to 10% of what they were when we were 30. Taking a CoQ10 supplement replaces the CoQ10 that our body isn’t making enough of.

For best results, we recommend taking coenzyme Q10 as an oral supplement.

• Dose: 100 to 200 mg per day. Your natural healthcare practitioner may recommend that you take a higher dose, however.
• To enhance absorption, softgels are the most common form of CoQ10 supplements. You can also take it in tablet or capsule form, but softgels are the easiest to swallow and absorb quickly.
• Cautions: CoQ10 is safe, but it’s important to note that there are no known side effects. It has been used in research trials for more than 40 years without any significant adverse reactions. However, if you have a heart condition or diabetes and take blood-thinning medications such as warfarin (Coumadin), talk to your doctor before adding CoQ10 to your daily regimen.
• Using coenzyme Q10 topically: In addition to using CoQ10 as an oral supplement, it can also be used topically to keep skin youthful. Researchers have found that topical CoQ10 can penetrate into the epidermis and reduce oxidation, and they have concluded that CoQ10 can prevent many of the effects of photoaging on the skin.
• Other supplements to combine with coenzyme Q10: Coenzyme Q10 is a powerful antioxidant that works to neutralize free radicals in your body. It can be taken alongside other supplements that also have antioxidant properties, such as vitamin C, vitamin E, and carotenoids.

CoQ10 Supplement FAQs

How Does Coenzyme Q10 Work?

CoQ10 works by helping to produce energy in cells throughout the body.

When Should I Take CoQ10?

CoQ10 is most effective when taken in divided doses throughout the day.

How Much CoQ10 Should I Take?

The recommended dosage of CoQ10 varies depending on the condition being treated and can range from 50 mg to 200 mg per day, although some studies have shown that higher doses (600–900 mg) may be more effective.

Related Articles

How CoQ10 Helps to Improve Poor Blood Circulation

How Coenzyme Q10 Helps in Improving Mitochondrial Health

How to Manage High Blood Pressure Naturally with CoQ10

References

https://pubmed.ncbi.nlm.nih.gov/2779364/

https://pubmed.ncbi.nlm.nih.gov/26482687/

https://pubmed.ncbi.nlm.nih.gov/29641571/

https://www.sciencedirect.com/science/article/pii/S0047637421000932#bib0220

What is Pycnogenol? Pycnogenol is a US registered trademark name for an extract of the bark of the French maritime pine tree (Pinus pinaster) that is standardized to contain 70% procyanidin. The constituents of Pycnogenol can also be found in grape seeds and witch hazel bark. Because of its pharmaceutical backing, there are a number of studies on the benefits of Pycnogenol.

Key Benefits of Pycnogenol

Procyanidin - Antioxidant Support

The main constituent of Pycnogenol is procyanidin, which is a powerful antioxidant. In studies on lipids from retinal (eye) cells, Pycnogenol was found to be even more protective against oxidative damage than Vitamin C, Vitamin E, Alpha Lipoic Acid and Grape Seed Extract. It has also been shown to stimulate synthesis of antioxidant enzymes in the cells lining our arteries. Because of this, it is theorized to provide twice the antioxidant benefit to cardiovascular system. It also has a number of other benefits attributed to antioxidants such as: reducing the physical signs of aging and improving mental health.

Cardiovascular Health

Pycnogenol has been tested in those suffering from medicated and non-medicated hypertension. It has a mild blood pressure lowering effect that can prevent the need for medication in milder cases, and can help to reduce the dose required in those already medicated for hypertension. It has also been shown to be as effective in reducing platelet adhesion (stickiness) as aspirin, but without the side effect of increasing bleeding time. Thus, Pycnogenol is also an effective blood-thinning agent without the side effects associated with other blood thinners. Also, longer-term supplementation (1 – 3 months or more) has been shown to reduce LDL (“bad”) cholesterol and slowly increase HDL (“good”) cholesterol, thus helping to reduce the risk for arteriosclerosis.

Diabetes Support

A daily dose of Pycnogenol has been shown to lower both fasting and non-fasting blood sugar levels over a period of 3 weeks of supplementation. It was also shown to help lower hemoglobin A1c levels as well, which is the molecule used to monitor long-term blood sugar stability. When taken with other blood sugar lowering medications, Pycnogenol was shown to cause further reduction. Its antioxidant properties can also help to protect the cardiovascular system against damage by reactive sugar-bound molecules that occur in cases of uncontrolled blood sugar.

Immune Regulation

Pycnogenol has been shown to help regulate the immune system and promote its response against foreign agents and cancer cells. Daily dosing has also been shown to reduce C-reactive protein (inflammatory marker) in the blood of osteoarthritis patients. It was also shown to reduce pain in these patients, such that they required less pain medication than before supplementation. Daily supplementation has also been shown to help treat asthma. It reduces the inflammatory markers associated with asthma, and to improve breathing quality and reduce the number of attacks during the treatment period.

How Can I Increase Pycnogenol Intake?

Pycnogenol is available in powdered form alone and in combination formulas. It is also available in gels and creams for skin protection and preventing the signs of aging. The dose of Pycnogenol depends on the condition targeted. For diabetes, 50mg daily provides benefit while 100mg and 200mg daily showed was even better. For the treatment of cardiovascular disease the recommended dose is 100mg daily. Poor circulation was found to require 50 - 100mg three times daily (150-300mg daily).

Zeaxanthin, also referred to as a xanthophyll, is an oxygenated form of carotenoid. Unlike alpha and beta-carotene, which are converted to retinol (vitamin A), zeaxanthin has no vitamin A activity.

What is Zeaxanthin?

Zeaxanthin is a special carotenoid in that it, along with lutein are the only carotenoids found in the retina and lens of the eye. These carotenoids function to absorb blue light, protecting the eye from light-induced oxidative damage. As such, these carotenoids have been studied extensively for their potential ability to slow the development of age-related macular degeneration and cataracts.

Health Benefits of Zeaxanthin

Macular degeneration is the leading cause of blindness in older populations. Studies have shown that individuals with higher intakes of food rich in lutein and zeaxanthin, at a minimum dosage of 6 mg/day, have a significantly decreased risk of age-related macular degeneration. They are also less likely to develop cataracts or require cataract extraction. As family history plays at least some role in the development of both these conditions, these carotenoids may help to prevent a problem before it even becomes one.

Foods rich in zeaxanthin have also been shown to significantly reduce cardiovascular disease. Although high in antioxidants, it is believed that it is not the antioxidant ability of these foods alone that accounts for its medicinal effects. Studies based on supplementation of beta-carotenes have not finding the same benefits. This is another indication that a healthy diet can often be just as effective, in some cases more effective, than supplementation alone.

How To Take Carotenoids

Carotenoids, like zeaxanthin, are best absorbed with a small amount of fat in meals. Preparing foods high in carotenoids, for example, chopping, pureeing or cooking with oil generally increases the bioavailability of the carotenoids they contain.

Zeaxanthin is rarely found alone in supplement form. It is normally combined with lutein in combinations geared toward eye health. It is not naturally found in the same concentrations as lutein; therefore, usually found in much smaller amounts than its fellow carotenoid when combined in capsule form. There have been no toxicity or safety issues reported with the use of zeaxanthin.

Earl Mindell put it best in his book, The Vitamin Bible, when he wrote in the chapter Zinc Supplements, “The mineral zinc acts like a traffic policeman, directing and overseeing the efficient flow of bodily processes (and) the maintenance of enzyme systems and cells”. The specific term used is "coenzyme", which means that zinc is a helper in many of the natural chemical processes that occur every day in your body, and without which those same processes cannot occur.

This explains why zinc is beneficial for so many body functions. And considering that soils have become depleted, taking a zinc supplement is essential these days to avoid health concerns associated with zinc deficiency. But what does this important mineral actually do that gives it such a well-deserved reputation for optimizing health? 

What Zinc Does For The Body

It is especially important in the prostate gland, where supplemental zinc has been shown to decrease prostate inflammation; Zinc concentrates in the reproductive glands, where it aids in normal fetal development and sperm maturation. Zinc is also a regulator of the immune system, ensuring that cells for identifying and killing microbes, viruses and cancerous cells are in good working order. Zinc is a cofactor for the antioxidant system superoxide dismutase (SOD). Antioxidants neutralize free radicals. They are unstable molecules that, in their bid to become more stable, must bump into healthy cells and cause damage. Zinc also speeds wound healing and is used for the healing of burns and surgical incisions. Zinc is involved in the sensory organs, the eyes, nose and taste buds.

One of the first signs of zinc deficiency can be altered taste and smell. Zinc regulates the activity of insulin, for blood sugar control, thyroid hormone, for metabolism and the digestion of sugar and protein. Natural health practitioners use zinc for a variety of health concerns, including acne, benign prostatic hyperplasia, colds, flus, diabetes, diaper rash, stomach ulcers, macular degeneration, impotence, osteoporosis, eczema and wound healing.

Zinc Supplement Benefits

The benefits of taking a zinc supplement each day mean that you don't need to be as concerned about getting enough zinc from your food; it's very easy to simply take a tablet with a meal regularly. However, there are many forms and formats of this important trace mineral available in health food stores. 

Formats of Zinc Supplements

Zinc is available in a number of different forms, each of which has its own unique benefits for certain types of people shopping for zinc supplements:

• Tablets - Zinc tablets are an easy way for most people to get their daily dose. They're also the most reasonably priced. However, they can sometimes be dry, making them a challenge to swallow for some people.
• Capsules - Zinc capsules are a great alternative for those who don't swallow tablets well. Capsules are encapsulated in smooth gelatin, so they go down easily with water or juice. Plus, they are readily digested, making them effective for people with digestive issues.
• Lozenges - Lozenges get absorbed directly through the tongue, mostly bypassing the rest of the digestive system altogether. This makes zinc lozenges the fastest-acting zinc supplement in restoring blood levels in the body. Other immune health supplements, such as Vitamin C, Echinacea, and Elderberry, are often included in zinc lozenges.
• Liquid - Liquid zinc supplements offer superior absorption without the usual tableting or capsuling agents found in the other formats noted above. This makes liquids ideal for people shopping for as clean a supplement as possible.
• Topical - Zinc Oxide is the most popular topical form, which is most often used as a natural sunblock, but it's also used as a healing zinc ointment for reducing skin irritation.

Forms of Zinc Supplements

The supplemental forms of zinc are the inorganic zinc sulphate and the organic zinc gluconate and zinc picolinate. The chelated, organic forms of zinc, picolinate and gluconate, are easier for the body to use. Zinc is usually found in tablet form or as lozenges, for use during colds. Zinc is also a part of multivitamin/mineral formulas and some immune boosting and antioxidant formulas. A special form of zinc called zinc monomethionine is used as an antioxidant. It has antioxidant activity equivalent to that of vitamin C, vitamin E and beta-carotene. As they can compete for absorption, it is often recommended to take a copper supplement concurrently with zinc, usually in a ratio of 10-15mg of zinc to 1mg of copper.  Some zinc supplements will actually include copper with them in the same tablet or capsule in order to prevent a copper deficiency during long term use.

Foods High in Zinc

Soil depletion is such a common phenomenon today that many people are deficient not just in zinc, but also in many other essential minerals. However, considering that organic farming is becoming more widely used, soils are once again becoming enriched with trace nutrients, albeit slowly. Foods that are high in zinc:

• Seeds, especially pumpkin seeds
• Nuts, especially Brazil nuts
• Seafood, especially shellfish
• Mushroom, in particular, shitake mushrooms
• Whole Grains, such as quinoa and brown rice

Zinc levels are decreased by diarrhea, kidney disease, liver disease, alcoholism and diabetes. It is not absorbed well when it is consumed with fibre, phytates (found in grains and legumes), hard water, calcium, and iron, so it's best to use it at least two hours away from any of those mentioned.  Zinc is lost through perspiration, so supplementation may be helpful for athletes, those who live in hot climates and those who regularly use saunas or steam rooms. Zinc is depleted by the following medications: oral contraceptives, some diuretics, ulcer medications, antiviral medications, and some antibiotics. Much of our food is deficient in zinc due to poor soil levels of the mineral. Food processing techniques destroy zinc.