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Ageing is an inevitable part of our lives often considered to be beyond our control.
However, there are a number of factors that can contribute to how quickly we age and how long we stay fit and active, based on our lifestyle habits.
This can include our diet and exercise routines.
One expert has suggested that taking a certain supplement could also make a difference.
Registered nutritionist consultant and ambassador for Revive Active, Tina Lond Caulk, recommended the consumption of Coenzyme Q10 – more commonly known as CoQ10 – either through diet or in supplement form.
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Speaking exclusively with Express.co.uk, she said: “Let me introduce you to CoQ10, the superhero ingredient that can work wonders for your health and vitality. It’s like having a secret health weapon that can keep you feeling vital and energised.
“CoQ10, short for Coenzyme Q10, is naturally produced in our bodies, but you can also find it in certain foods.
“It acts as a cellular power source, providing energy for our cells, while also serving as a protector against damage caused by free radicals, thanks to its anti-inflammatory and antioxidant abilities.”
Tina said: “CoQ10 is known for its cellular protection and antioxidant power.
“Ageing, medications like statins, genetic factors, and age-related conditions can lead to reduced levels of CoQ10, exacerbating oxidative stress and inflammatory processes.”
She also explained how it can leave you feeling more energised.
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“CoQ10 is like a turbocharger for your cells, playing a crucial role in the production of ATP, which is the primary source of energy for cells,” she said.
“Studies have shown beneficial effects of CoQ10 supplementation on fatigue status among healthy individuals, as well as those with fibromyalgia and statin-related fatigue. It’s like powering up your body’s batteries and giving yourself an energy boost.”
What does research say?
One study, published in the Mechanisms of Ageing and Development journal in 2021, confirmed a link between CoQ10 and ageing.
“CoQ10 deficiency can result from genetic failure or ageing,” it said.
However, it acknowledged the need for more research on the topic.
It said: “There are indications that supplementation positively affects mitochondrial deficiency syndrome and some of the symptoms of ageing.
“Cardiovascular disease and inflammation appear to be alleviated by the antioxidant effect of CoQ10.
“There is a need for further studies and well-designed clinical trials, with CoQ10 in a formulation of proven bioavailability, involving a greater number of participants undergoing longer treatments in order to assess the benefits of CoQ10 treatment in neurodegenerative disorders, as well as in metabolic syndrome and its complications.”
Another, published in Nutrients journal in 2019, added: “CoQ10 supplementation has also shown therapeutic benefits in animal models of disease and human studies, especially in conditions associated with oxidative stress.
“Those benefits are dependent on CoQ10 bioavailability and tissue uptake and, consequently, liver, adipose tissue and circulating cells have a good response to CoQ10 supplementation.”
But it added: “However, further studies are required to understand the mechanisms of CoQ10 therapy in ageing-related diseases, especially in the context of the multiple biological functions of CoQ—an essential molecule for mammalian cells.”
Where to find CoQ10
Tina recommended good dietary sources such as oily fish, organic meats, nuts, and spinach as one way to boost CoQ10 levels.
“Now, when we are discussing food sources of CoQ10, it’s good to know that the cooking process can affect its content in foods,” she warned.
“Steaming and baking are better preservation methods compared to frying.
“Consuming CoQ10-rich foods with some healthy fats can enhance its absorption, so try serving it with a sprinkle of pine nuts and a drizzle of extra virgin olive oil.”
She recommended CoQ10 in supplement form if you are not able to get enough through diet.
“It can make a difference in supporting every aspect of our health,” Tina said.
“This wonder nutrient has been studied for its positive effects on heart health, migraine reduction, statin-induced muscle issues and fatigue, fertility, reproductive health, and even anti-aging and cognitive benefits.”
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