CoQ10 Benefits for People Over 50

Ever heard of Coenzyme Q10? Or its shortened name, CoQ10?

No, me neither. However, it’s an antioxidant that your body pretty much can’t live without. It’s essential for converting food into energy.

It also helps your cells grow and function properly and protects them from damage by free radicals. So, you can see the CoQ10 benefits seniors can get.

As we get older, keeping our cells healthy becomes even more important. And, wouldn’t you know it? As we get older, our bodies produce less of it. Great!

So, boosting your CoQ10 levels could make all the difference in keeping your energy high and health in check as you age.

Factors Affecting CoQ10 Levels

First up, age isn’t just a number – it’s also a bit of a thief. After 40, your body doesn’t make as much CoQ10 as it used to.

Certain health conditions can mix things up, too. People battling heart disease or diabetes tend to have lower CoQ10 levels.

Same if you’re on statins – a common fix for lowering cholesterol – as they can mess with the body’s natural CoQ10 production.

And, more obviously, if you miss out on CoQ10-rich foods like meat, fish, and nuts, you might find yourself short.

Maintaining a balanced diet is usually enough for most people. However, supplements could be useful for people with certain health conditions.

For a deeper dive, see my article on adding CoQ10 seamlessly. And I have more on all things supplements in my anti-aging guide.

CoQ10 Benefits for Seniors

CoQ10 has caused a bit of a buzz lately with us over 50s because of the potential benefits.

But let’s say it as it is. The problem is that clinical trials have been inconsistent. And that’s because the number of patients, dosage, and trial duration have all differed widely. We need more data.

However, despite these limitations, CoQ10 looks like it could be hugely beneficial in the fight against aging. It can also be considered an important treatment for different diseases, especially in chronic conditions affecting older people.

Let’s dig into how this molecule might boost our brainpower, keep our hearts ticking, and help manage blood pressure numbers.

Cognitive Function

As I get older, it seems like misplacing keys has become an Olympic sport, but CoQ10 might just help.

Testing on mice has revealed that CoQ10 can protect and keep the ATP (your cells’ energy currency) fueled, which is essential for memories and thinking (source).

Mitochondrial dysfunction has been associated with the onset of diseases like Alzheimer’s and Parkinson’s.

Studies show that CoQ can preserve mitochondrial function and reduce the loss of neurons in the brain as we age, better protecting us from neurodegenerative diseases.

Studies in mice have also reported a direct association between longevity and mitochondrial levels of CoQ10 (NCBI).

Cardiovascular Health

CoQ10 may also be able to help here too, by boosting energy levels and lending a hand to our heart muscles (NCBI).

Studies showed that patients with heart disease who took CoQ10 supplements were less likely to die from it. It also reduced the likelihood of further heart attacks (NCBI).

Here’s what studies suggest that it does for the heart:

• Boosts Your energy: Less puffing going up the stairs.
• Heart Muscles: Makes them work like a dream.
• Kicks Oxidative Stress: Helps fight those nasty free radicals.

You can find more heart-loving supplements over at antioxidants aging supplements.

Blood Pressure Regulation

Several studies have found that CoQ10 can lower blood pressure in about 4 to 12 weeks without significant side effects (NCBI).

Obviously, if you have high blood pressure, do not try and treat it yourself with CoQ10 – you’ll need to talk to your healthcare provider.

You’ll find more heart-healthy tips in my article on vitamins for healthy aging. In particular, selenium anti aging, as, just like CoQ10, it’s an antioxidant that is found in the mitochondria of all our cells.

High Cholesterol

People with high cholesterol tend to have lower levels of CoQ10. We don’t have enough data yet to say this conclusively, but it’s thought that boosting your CoQ10 can cut your cholesterol.

Statins are often prescribed to bring down cholesterol levels, but they can further reduce your CoQ10 levels as well. So, supplements are often considered.

Diabetes

There is some evidence that CoQ10 supplements may improve heart health and blood sugar and help manage high blood pressure in people with diabetes. Again, studies are inconclusive, so talk to your doctor before taking CoQ10.

One trial showed that CoQ10 has a significant capacity to reduce glucose levels without changes in insulin. It’s an exciting prospect but we need more research.

Inflammation

Chronic inflammation and oxidative stress are associated with many age-related diseases like cardiovascular diseases, diabetes, and cancer. A recent analysis revealed that CoQ10 significantly decreased inflammation (NCBI).

The good news for you and me is that this was particularly strong in older people.

Trying to feel better after hitting the big 5-0? CoQ10 might just be your new best buddy. Let’s chat about where to find it, when you might need a little extra, and how to sprinkle it into your routine without a hitch.

Other Benefits

Here are some other potential benefits scientists are excited about but which will require further research to confirm:

• Cellular protection: Protects against damage caused by free radicals, which can contribute to aging and disease.
• Fertility: May help maintain egg quality and sperm activity.
• Skin health: May protect skin from the signs of aging, such as wrinkles and loss of elasticity.

Natural Sources of CoQ10

The good news is that you can get enough CoQ10 eating a balanced diet. Here’s how much you can expect to absorb eating the following foods:

For more examples of what you can eat, here are some of the other foods you can add to your diet:

• Organ meats: Liver, heart, and kidney
• Muscle meats: Pork, beef, and chicken
• Fatty fish: Salmon, tuna, trout, herring, mackerel, and sardines
• Legumes: Soybeans, lentils, and peanuts
• Nuts and seeds: Sesame seeds and pistachios
• Oils: Soybean and canola oil

These foods can help boost your CoQ10, but if you’ve got other health issues or you’re taking drugs like statins that lower CoQ10 (Mayo Clinic), you might need a bit more than a side of spinach.

Supplementing with CoQ10

As with most supplements, you can take this one in a variety of ways:

• Capsules
• Chewable Tablets
• Liquid Syrups
• IV Infusions

Safety and Considerations

CoQ10 supplements appear to be safe and produce few side effects. However,

• Upper abdominal pain
• Loss of appetite
• Nausea
• Vomiting
• Diarrhea

Other possible side effects may include:

• Headaches
• Dizziness
• Insomnia
• Fatigue
• Skin itching or rashes
• Irritability

The safety of taking CoQ10 during pregnancy and breastfeeding hasn’t been established yet. So don’t use CoQ10 if you’re pregnant or breast-feeding without your doctor’s approval.

Interactions

CoQ10 might make anticoagulants (blood-thinning drugs) like warfarin/Jantoven less effective. This could increase the risk of a blood clot.

Dosage

CoQ10 comes in two different forms: ubiquinol and ubiquinone, with little difference between them regarding absorption (NCBI).

CoQ10 supplements in various doses, ranging from 30 to 600 μg. However, taking 200 μg twice daily with food is considered the average dosage needed to maintain therapeutic blood levels of CoQ10 for most people PubMed Central).

However, taking 200 mgTrusted Source twice daily with food is considered the average dosage needed to maintain therapeutic blood levels of CoQ10 for most people.

Because CoQ10 is a fat-soluble compound, its absorption is slow and somewhat limited. So, try and taker it with food to help your body better absorb it.

Make sure you seek advice from a health professional before deciding to take CoQ10 or what dosage you need.

For more ideas on aging gracefully with supplements, see my tips on vitamin D anti-aging, B vitamins and aging, and other anti-aging minerals.

Lifestyle Changes

Adding CoQ10 to your routine isn’t just about popping a pill. It’s also about tweaking your lifestyle to really get the most out of it.

• Balanced Diet: Munch on CoQ10-rich foods like fatty fish, meats, and whole grains (see above).
• Exercise Regularly: Moving your body will up your health game, and CoQ10 helps with that extra energy boost.
• Stress Management: Stress can zap CoQ10, so consider things like yoga or meditation.
• Hydration and Sleep: Drink water and catch those Zs! CoQ10 helps with energy production, making you feel more lively each day.

For more tips on lifestyle tweaks, see my anti-aging supplements guide and quality supplements guide.

The Bottom Line

Research suggests that CoQ10 may help improve heart and brain health, blood pressure, high cholesterol, and blood sugar regulation.

It may also protect against many age-related diseases like cardiovascular disease, diabetes, and certain types of cancer. It may even help reduce wrinkles.

However, more research is needed to determine whether CoQ10 is effective in all these areas.

You should be able to get all the CoQ10 you need through a balanced diet. However, you can also take it as a supplement. Though people generally tolerate CoQ10 well, it’s best to talk with your doctor before trying it.