As we reach a certain age, we start to lose several substances that the body naturally produces, and keeps the body healthy and full of vigor. The Coenzyme Q10, for example, begins to be reduced as soon as we reach 30 years of age.
Therefore, restoring this loss with supplementation is essential, especially so that we do not suffer from the harmful effects of free radicals, heart problems, the appearance of wrinkles, etc.
This vitamin is at the top of the search and is the most beloved of all who seek natural supplements to supply the lack of nutrients, especially those that are lost due to the action of time.
Table of contents
- What is Coenzyme Q10?
- Coenzyme Q10 What Is It Used For?
- Who Needs The Supplement?
- Deficiency Symptoms
- How To Use Coenzyme Q10?
- Coenzyme Q10 Benefits:
- Coenzyme Q10 Side Effects:
- How Does Coenzyme Q10 Act In The Body?
What is Coenzyme Q10?
The Coenzyme Q1, also known as CoQ10, vitamin Q10, ubiquinone, or ubidecarenone is a liposoluble substance of a very similar structure with a vitamin. It has a fundamental role in the ATP formation process.
There are two ways to obtain this supplement:
1. Endogenous route:
when the body itself produces the nutrient;
2. Exogenous pathway:
when we eat foods that have this substance in their properties, such as almonds, peanuts, green leaves (especially broccoli and spinach), and soy. However, red meat, poultry, and fatty fish, a source of omega 3, (such as sardines) are the foods that provide a higher level of this substance. However, only 10% of the coenzyme is absorbed by the body. Even though our body naturally produces this substance, it does not appear in large quantities in our body. Also, people who adopt a vegetarian or vegan diet need to meet the needs of vitamin Q10, since the main sources are, precisely, meat and not always.
With the busy routine of the day-to-day, it is very difficult to ensure that all meals of the day are balanced so that, thus, provide all the nutrients necessary for the proper functioning of the body, therefore, coenzyme supplementation is one of the best ways to get all the benefits. The natural production of ubiquinone, which is not that big anymore, ends up reducing, even more, when we reach 30 years of age.
Coenzyme Q10 What Is It Used For?
The Coenzyme Q10 performs various biochemical functions in cells, and its most important activity is within the mitochondria, organelles responsible for energy production. This process occurs through the transfer of electrons, which take place inside the muscle cell.
Besides, the substance also acts as an antioxidant in the inner membrane of the mitochondria. In other words, our bodies depend on vitamin Q10 for energy to carry out daily tasks, physical activities, and any other metabolic process. It makes lipoperoxidation impossible, as it destroys free radical molecules, such as α-tocopheroxyl and α-tocopherol, preventing premature cell aging.
It is in the mitochondria that freest radicals are produced inside the cell. CoQ10 lodges in the inner membrane of the mitochondria and sequester free radicals that are generated within this cellular organelle. In other words, Coenzyme serves as a neutralizer of reactive forms of oxygen (free radicals), sources of so much damage to cells, transforming them into compounds that do not provide danger.
CoQ10 is also used in the composition of various cosmetics from the beauty industry, due to its moisturizing and purifying properties. Also, it tones the skin, giving it more shine, firmness, and softness. But it is not only in the most superficial part that it acts: deep regions are also benefited, especially those that have high concentrations of collagen, another substance that is reduced over time.
Who Needs The Supplement?
The most common recommendation is for people who use statins and people with genetic disorders that alter mitochondrial metabolism. Nutritionist Daniela Seixas, professor of the Sports Nutrition Specialization courses at USP (University of São Paulo), also explains that the elderly can also be a group receiving supplementation since endogenous production decreases with aging.
Analyzing a possible lack of coenzyme Q10 is still something that needs further studies and scientific evidence. However, Cardoso points out that, in general, symptoms are correlated with a lack of energy. The problem is that these symptoms may indicate other deficiencies and clinical conditions, independent of coenzyme Q10, so it is necessary to consult a doctor to understand these possibilities.
Among the factors that can contribute to the reduction in the production of coenzyme Q10 by the body, are: “use of statins, deficiency in the amino acids tyrosine or phenylalanine (which are precursors of Q10), deficiency of vitamin B6 (it is a cofactor in the path of biosynthesis of Q10), in addition to genetic mutations in proteins involved in its synthesis “, says Reis.
How To Use Coenzyme Q10?
The consumption dose of the supplement can reach up to 400 mg, but the exact value can only be defined by a specialist, depending on the organism and the needs of each person. The best time to ingest coenzyme Q10 also needs to be evaluated by a doctor. “In the case of using supplements, the ideal is to eat together with meals, as fat helps in its absorption”. Attention: do not use supplements without guidance.
Consume one capsule, twice a day, especially after the main meals or before bed. This is a recommended serving for adults over the age of 19. People under the age should consult a doctor before using supplementation.
Coenzyme Q10 Benefits:
The benefits that ingesting Coenzyme Q10 are numerous and range from maintaining the proper functioning of the body to improving the skin’s appearance and achieving a healthier measure. Check out:
It Is An Excellent Antioxidant
During the day, the body goes through several metabolic processes that produce reactions that result in some damage to the body. For example, free radicals that, since they are very reactive and unstable, end up developing degenerative diseases and destroying the cells of our body.
In addition to internal factors, external factors also contribute to the increase in free radicals, such as exposure to the sun without any protection, poor diet, smoking, etc., which further worsens the situation, since the production of free radicals is larger than the body can eliminate naturally. That is why taking a supplement that has a detoxifying function can be a good strategy to give “extra help” to our body.
The Coenzyme Q10it has antioxidant properties that help those who practice more intense physical exercises, such as weight training, since the effort can cause the release of free radicals to occur, in addition to muscle wasting. With the destruction of these reactive molecules, the training routine will be optimized, especially since you will have plenty of energy.
Improves Heart Function
Cardiac movements of systole and diastole, that is, ventricular contraction and ventricular relaxation, respectively, are constant in a healthy person up to a certain age. After the age of 30, however, even though the body continues to produce Coenzyme Q10, this amount is much lower than that needed to maintain the heart and prevent heart disease that appears with age. Besides, this drop ends up causing the aging of the organism, and regions like the heart are the most affected.
It is for this reason that vitamin Q10 supplementation is important to regulate heart rate. People suffering from heart problems said they felt improvements with their constant use. Anyone who is about to have heart surgery can count on the help of Coenzyme to better prepare this very important organ for the process. Also, it helps to restore cardiovascular tissue that has been damaged, especially with cholesterol obstruction.
And that’s not all: in addition to regulating the heart’s contraction and relaxation movements, CoQ10 also helps to reduce blood pressure. This is because this supplement breaks the resistance of the blood flow, ensuring the vasodilation property of the endothelium, making it healthier.
Nowadays, women have chosen to have children more and more later, to have greater financial stability. However, with each passing year, it becomes increasingly difficult to get pregnant. This is because the eggs need a lot of energy for the fertilization process to begin.
As we have already seen, it is the mitochondria that are responsible for providing energy in the body. However, these organelles are less and less able to produce energy after a certain age.
That is why ubidecarenone supplementation regulates the functioning of mitochondria, providing greater energy to the body. Consequently, the eggs will be better able to carry out the fertilization process and, with this, the risks of malformation processes of the fetus and congenital diseases will decrease considerably.
Healthier Body And Increased Muscle Mass
The Coenzyme Q10 is also a great ally who is in the weight loss process, especially since this nutrient is responsible for the metabolic processes that generate lipolysis, in other words, burning fat.
However, it is important to know that supplementation alone does not work miracles. Therefore, it is important to maintain a balanced diet, focused on natural foods and, of course, to adopt healthy habits, such as the practice of physical activities.
During the practice of physical exercises, vitamin Q10 provides the necessary energy, in addition to promoting vasodilation, which helps in the transport of nutrients and oxygen to the muscles, something that optimizes performance and, consequently, the result in gain muscular.
There are two types of cholesterol: good and bad. Good cholesterol is that removed from the arteries by HDL and returned to the liver, which prevents its accumulation and clogging of the arteries., And returned to the liver. It is present in several foods that are very good for health, such as olive oil, eggs, almonds, peanuts, sardines, etc.
LDL takes cholesterol from the liver to the arteries, where it accumulates until it blocks them. Serious health problems such as stroke and stroke are due to LDL. It is present in several foods that are harmful to health, fatty, and with a lot of sugar. CoQ10 supplementation reduces LDL rates without increasing HDL.
Provides Energy To The Body
Cardiac movements of systole and diastole, that is, ventricular contraction and ventricular relaxation, respectively, are constant in a healthy person up to a certain age. After the age of 30, however, even though the body continues to produce Coenzyme Q10, this amount is much lower than that needed to maintain the heart and prevent heart disease that appears with age. Also, this drop ends up causing the aging of the organism, and regions like the heart are the most affected.
Improves Heart Function
In addition to producing ATP, Coenzyme Q10 also helps with the dilation of blood vessels. With that, the blood will flow more easily, irrigating the muscles with oxygen and nutrients.
In this process, energy molecules are also carried to the muscles. Because of this, you will be more willing not only during the practice of physical exercises but also to perform all the tasks of the busy routine of the day-to-day.
Younger And Beautiful Skin
Although it is natural to age, some factors, such as the action of free radicals, accelerate the aging of various tissues, and the most visible tissue to suffer these effects is the skin.
To delay the premature aging of the skin, coenzyme works to build cellular defenses against the aggressive action of free radicals. As a result, this process is slowed down and the skin’s appearance improves considerably.
In addition to the antioxidant action, another beneficial property for the skin of Coenzyme Q10 optimizes the proliferation of fibroblasts that exist in the dermis. They are responsible for the production of two structural proteins: collagen and elastin.
With this, the coenzyme prevents the early appearance of flaccidity and wrinkles. Because of this, even with the age approaches, the appearance of the skin will show a much younger age than it is, especially if it combines the consumption of coenzyme with healthy habits such as physical exercise, healthy eating, and reduced consumption of alcohol, fried foods, and sweets, that impair the appearance of the skin.
Prevents And Relieves Migraine Symptoms
Migraine is among the three most common medical complaints. However, even though many people suffer from migraine symptoms, there are not many medications available for treatment, and those that do end up causing very serious health effects.
Therefore, many people see supplements as a healthier and less aggressive alternative for the body. To meet this demand, studies have been carried out and it has been found that CoQ10 has an effective action in combating migraine:
In a study carried out with 80 individuals who suffer from frequent migraine attacks, they used CoQ10 supplementation daily. In addition to the reduction in the frequency of attacks, they were not as strong and, unlike treatments with conventional medicines, there were no side effects.
Coenzyme Q10 Side Effects:
The use of supplementation should be avoided by those suffering from hypoglycemia, as it decreases the level of glucose in the blood. Besides, people with hypersensitivity to Coenzyme Q10 may lose their appetite, suffer from nausea and headaches.
Pregnant women should use this supplement only with permission from doctors.
Anyone about to undergo surgery should discontinue use at least 14 days in advance.
How Does Coenzyme Q10 Act In The Body?
The substance acts in the mitochondria, organelles present in the cells of the body, participating in the transport of electrons during the respiratory chain. Nutritionist Felipe Cardoso, Ph.D. in Nutritional Sciences at UFRJ (Federal University of Rio de Janeiro) and professor at Bezerra de Araújo College, explains that this means that coenzyme Q10 controls this passage of electrons, preventing oxidation, damage to cell membranes and promoting a good concentration of water in the cells. Because of their intracellular location (within the mitochondria), tissues and organs with the greatest energy requirements – neurons, muscles, liver, and kidneys – benefit most from their presence.
Coenzyme Q10, being part of the group of substances involved in energy generation, is placed as an important supplement for weight loss. However, Cardoso points out that, if we analyze studies on the subject, there is nothing to prove this direct correlation.
Studies provide evidence that oral supplementation is safe and well-tolerated, according to Reis. On the other hand, Seixas points out, although coenzyme Q10 is practically non-toxic, it is important to note that there may be interaction with medications. There are some reports in the literature in which the use of Q10 together with the anticoagulant warfarin reduced the effectiveness of the drug.