Coenzyme Q10, also known as CoQ10, is an essential substance that is present in all cells of the human body. Its main role is to help produce energy, being stored in the mitochondria, which are the “energy factories” of cells. Below, we will discuss the benefits of this coenzyme, how it can be used and the best way to supplement it.

What is Coenzyme Q10?

CoQ10 is produced naturally by the body, but its production begins to decrease after the age of 30. It is vital for several cellular functions and is present in high concentrations in organs with high energy demands, such as the heart, liver, kidneys and lungs.

Benefits of Coenzyme Q10

Energy Production: CoQ10 is essential for the production of cellular energy. It acts as a catalyst for the creation of ATP (adenosine triphosphate), which is the molecule that stores and transfers energy in cells.

Cardiovascular Health: Several studies show that supplementing with CoQ10 can improve heart function, being beneficial for people with cardiovascular diseases and as a support for heart health.

Protection against Oxidative Damage: CoQ10 has a potent antioxidant action, protecting cells against damage caused by free radicals, which can lead to premature aging and degenerative diseases.

Improved Physical Performance: Supplementing CoQ10 can help reduce fatigue and improve muscle recovery, being particularly useful for athletes and people who practice intense physical activities.

Combating Migraines: There is evidence that CoQ10 can reduce the frequency and intensity of migraine attacks, acting to prevent these episodes. Brain Function: In addition to protecting the heart, CoQ10 also plays an important role in protecting the brain against oxidative damage, and may be useful in preventing age-related cognitive decline.

How to Take Coenzyme Q10

CoQ10 can be obtained through food, mainly in meats, fatty fish, broccoli, nuts and seeds, such as sesame. However, to ensure adequate levels, especially after the age of 30, supplementation may be recommended.

Tips for Supplementation:

Dosage: The recommended dose varies between 100 and 400 mg per day, depending on individual needs.

Best Time to Take: CoQ10 is a fat-soluble substance, which means it should be taken with foods that contain fat to ensure better absorption.

A good time to supplement would be close to meals rich in healthy fats, such as nuts, avocado or olive oil.

Conclusion

Coenzyme Q10 is a crucial substance for maintaining the body's cellular and energetic health. Its use can bring a series of benefits, especially for people who are aging, athletes, or those seeking to prevent chronic diseases. To enhance its effects, it is best to seek medical or nutritional guidance, ensuring the correct dose and the appropriate form of consumption.