Add Years to Life Expectancy with Coenzyme Q10 (CoQ10)


Nutritional Supplementation

Add Years to Life Expectancy with Coenzyme Q10 (CoQ10)

By Mark Zuleger-Thyss/Garden of Healing



Coenzyme Q10 (CoQ10) is best known for heart health, but research shows it also boosts cellular energy throughout the body. CoQ10 reduces oxidant damage and protects every cell in the body by increasing our mitochondrial powerhouses' efficiency. Studies have revealed that CoQ10 can extend life span, suggesting significant longevity benefits for humans.

Going beyond the cardiovascular system, Coenzyme Q10 impacts the brain and nervous system, asthma and chronic lung disease, diabetes, metabolic syndrome, ocular health, and the aging immune system.

Oxidative Stress and the Mitochondrial Theory of Aging

Age-related increases in oxidative stress are responsible for cellular damage and, in the end, cell death. Simply put, oxidant damage to the mitochondria is at the root of aging. The answer to decelerating the aging process is in getting mitochondria to burn energy more cleanly and efficiently. CoQ10 is a critical component of the mitochondrial energy transfer system. When CoQ10 levels fall, mitochondrial dysfunction rises steeply, and aging is quickened.

The good news is with CoQ10 supplementation, ailing mitochondrial function bounces back, and a person can achieve a return to vibrancy. CoQ10 influences the expression of multiple genes involved in aging, producing anti-inflammatory effects. This "epigenetic" impact is at the forefront of scientific endeavors to understand how environmental factors such as nutrition influence our genetic load.

Supplementation and Eating the Right Foods?

If you want to increase Coenzyme Q10 in your body, supplementation is one avenue, but getting this nutrient by eating the right foods might not be enough. CoQ10 comes in two different forms — ubiquinol and ubiquinone. The ubiquinol form of CoQ10 is better absorbed, so a much lower dose, typically 100 to 200 mg/day, is adequate. At the higher end, 400 mg/day will provide excellent benefits. The more common form of CoQ10, ubiquinone, can also be used, but you will need a much higher dose.

Eating a diet made up of healthy food is the preferred way to fuel your body with essential nutrients. Primary dietary sources of CoQ10 include oily fish (such as salmon and tuna), organ meats (such as liver), and whole grains. Other sources include:

Meats: pork, beef, and chicken
Fatty fish: trout, herring, mackerel, and sardines
Vegetables: spinach, cauliflower, and broccoli
Fruit: oranges and strawberries
Legumes: soybeans, lentils, and peanuts
Nuts and seeds: sesame seeds and pistachios


Supplements are a good option for filling in nutritional gaps when eating healthy foods is not enough. Your body does produce some CoQ10 on its own, but getting the optimal amount is up to you, so it is probably a good idea to opt for supplementation.



© 2020 Mark Zuleger-Thyss, Garden of Healing LLC. All rights reserved.

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