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In a world where well-being and longevity are central concerns for many people, coenzyme Q10 is an essential nutrient. This natural compound, present in every cell of our body, plays a crucial role in energy production and protection against oxidative damage.
Q10, also known as ubiquinone, is a powerful antioxidant produced naturally by the human body. It is found mainly in the mitochondria, the “energy power plants” of cells. The high presence of this coenzyme enables fats and sugars to be converted into energy that can be used by our bodies.
The main role of coenzyme Q10 is to facilitate the production of adenosine triphosphate (ATP), the fundamental unit of energy used by cells. It acts as an electron transporter in the mitochondrial respiratory chain, which is essential for ATP production. Without an adequate quantity of Q10, our cells would have difficulty producing enough energy to function properly.
As an antioxidant, Q10 neutralises free radicals, unstable molecules produced during normal cellular metabolism or by exposure to harmful external factors such as pollution. If left unchecked, these free radicals can cause cellular damage and accelerate the ageing process. Adding Q10 to your diet can help you better resist oxidative stress.
Studies into the relationship between coenzyme Q10 and heart disease show that this nutrient can have significant beneficial effects on vascular health. By helping to improve myocardial function and reducing oxidative stress, Q10 can support the cardiovascular system. Research has also suggested its usefulness in the treatment of chronic heart failure.
Athletes can benefit from coenzyme Q10 supplementation thanks to its properties in promoting cellular energy production. Increased levels of this coenzyme could help reduce muscle fatigue and improve recovery after intense training sessions.
Q10 is found in a variety of foods, mainly those rich in fat and protein. Here are a few examples:
For many people, obtaining coenzyme Q10 from food alone is not always enough, particularly in older people whose ability to produce this coenzyme diminishes with age. Supplements are available in various forms, including capsules, tablets and softgels. The latter are often preferred for their better absorption rates.
Due to its powerful antioxidant properties, coenzyme Q10 plays a key role in combating the visible and internal signs of ageing. By protecting cells from damage caused by free radicals, this coenzyme helps to preserve skin elasticity, reduce wrinkles and maintain a youthful appearance.
Cognitive function often declines with age. Q10 can help protect the brain against oxidative stress, as well as improving the mitochondrial function of neurons, thereby promoting better cognition and memory.
Studies show that coenzyme Q10 supplementation can be beneficial for people suffering from frequent migraines, probably by preventing mitochondrial dysfunction and reducing cerebral oxidative stress.
Many skincare products contain coenzyme Q10 for its ability to encourage cell regeneration and repair sun-induced damage. Applied topically, it promotes firmness, reduces fine lines and improves skin tone.
Coenzyme Q10 levels tend to decrease with age. Specific conditions such as certain chronic diseases (e.g. diabetes, cancer) can also accelerate this natural decline. This is why supplementation is sometimes recommended for populations at risk.
Certain drugs, particularly statins used to treat high cholesterol, can limit the endogenous production of coenzyme Q10. This can lead to a reduction in body levels and require supplementation to compensate for these involuntary losses.
To optimise absorption of Q10, it is advisable to take it with meals containing fat. For example, a capsule taken with dinner accompanied by oily fish or a salad with olive oil could maximise results.
Softgels are often recommended because of their increased bioavailability. They allow faster and more effective absorption than other forms. It is crucial to choose quality products to guarantee the purity and effectiveness of the supplement.
PlusBaby resources are intended to provide general information and are not a substitute for professional medical advice, diagnosis or treatment.
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