Omega-3 & CoQ10, Effects on Longevity

Both omega-3 fatty acids and CoQ10 play an important role in supporting the optimal performance of various physiological processes. Coenzyme Q10 is naturally produced in the body and stored in the mitochondria, the powerhouse of the cell. It acts as a potent antioxidant agent that, if taken as a supplement, can help with various medical conditions. Omega-3 fatty acids derived from fish and other seafood typically deliver a combination of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) fatty acids to help prevent deficiencies. There is a third omega-3 fatty acid, ALA (alpha-linolenic acid), which is found mainly in plant oils such as flaxseed, soybean, and canola. Diets in developed nations tend to be rich in ALA (typically from oils used to fry food), but poor in EPA and DHA, unless a diet regularly includes fish or other seafood.

Both omega-3 fatty acids and CoQ10 are commonly found combined in the same supplement because they have synergies with each other based on their individual action. They are often marketed as heart health products since both help fight inflammation, support blood vessel and cardiovascular health, nourish brain cells, and reduce mental stress.

Health Benefits of Omega-3 and CoQ10

There is a wealth of literature and websites on the potential health benefits of omega-3 fatty acids. Here I am focusing on some of the key benefits of omega-3 fatty acids and CoQ10 as they relate to the topic of longevity.

Cardiovascular Functions

Medical research studies have shown that omega-3 fatty acids are able to support a healthy heart in numerous ways. They decrease the level of bad cholesterol in the body, help regulate the amount of triglycerides (i.e. energy stored in fat cells) and increase the concentration of high-density lipoproteins a.k.a. good cholesterol. As a result, this reduces the risk of plaque formation in blood vessels, which in turn promotes optimal blood flow and heart functions. Moreover, they help with high blood pressure, relieve inflammation and may even help resolve harmful blood clot formations inside blood vessels. ^[3][4][6][7]

Studies reported a potent antioxidant effect of CoQ10 that relieves oxidative stress in cells, protects cellular integrity and helps vital body organs. Several medical studies have shown that CoQ10 has a significantly positive effect on blood sugar levels and cardiovascular health. It helps regulate blood sugar levels, lowers the amount of triglycerides, and supports a higher concentration of good cholesterol in the blood. All these physiological effects not only assist heart functions, but also may help with type 2 diabetes symptoms and synergize with the effects of omega-3 fatty acids. Moreover, the antioxidant action of CoQ10 not only benefits everyday brain functions, but also reduces the risk of developing neurological diseases and disorders. ^{[1][2][9][16]}

Neuroprotective Effect

Studies reported a neuroprotective effect of omega-3 fatty acids that not only slows down the progression of neurological diseases but also helps relive symptoms of depression and mental stress. An optimal supplementation of omega-3 fatty acids was reported to lower anxiety, improve states of depression, and to inhibit the production of pro-inflammatory mediators, including interleukin-6 and tumor necrosis factor-alpha (TNF-α). ^[5][6][7]

Brain Health

In addition to their neuroprotective effect, studies suggest that an optimal intake of omega-3 fatty acids results in tangible benefits for brain health in terms of mental ability and performance. Medical research studies reported that optimal levels of omega-3 fatty acids support cognition, improve memory retention, support social skills, and increase concentration as well as attention span. A proper intake of omega-3 fatty acids may even lessen symptoms of hyperactivity, aggression, sleep apnea, and impulsiveness. This was found in a study specifically about children, but still reminds of similar effects in adults mentioned before. ^[5][6][7] These particular benefits are the primary reason why omega-3 fatty acids are also highly popular as supplements in the nootropic community.

Eye Health

Macular degeneration is a serious threat to eyes sight and may, with old age, eventually result in permanent blindness. Different medical studies reported that omega-3 fatty acids have the ability to protect the retina against different pathological and environmental hazards and reduce the risk of macular eye degeneration. Thus, they help protect vascular and neural retina tissues which in turn improves eye health and longevity. ^[6]

Sexual Health

An optimal amount of CoQ10 supports sexual health and wellbeing in both men and women. Medical research studies reported that the antioxidant activity of CoQ10 improves testosterone levels, increases sperm count, and encourages sperm mobility for improved fertility. Furthermore, studies confirmed a significant positive effect on overall fertility and sperm quality by protecting sperm cells against chemical toxins in the body. ^[12][13]

In the case of women, medical research studies confirmed a positive impact of CoQ10 supplements during pregnancy. It not only reduces the risk of preeclampsia but also improves the ovarian response to stimulation as well as embryological parameters that help fertilization and support the optimal development of the embryo. ^[8][11]

Physical Performance

CoQ10 is stored in the mitochondria and part of the process of cellular energy production. It is required for proper cellular mitochondrial functions and helps during physical activities. Studies reported that supplementation with CoQ10 relieves muscle fatigue and delays exhaustion, both of which enhance athletic performance. The antioxidant activity of CoQ10 further promotes mitochondrial functions by protecting them against oxidative stress. ^[14][15]

Quality of Life

Adding more to the previously discussed health benefits, omega-3 fatty acids also reduce the risk of developing metabolic disorders, including diabetes. They increase resistance against inflammation as well as insulin sensitivity, which helps regulate high blood sugar levels. As a result, they decrease the risk of developing various medical conditions linked to irregular levels of inflammation, including cancer and heart disease. Overall, all of these are effects that can meaningfully contribute to an increased health span. ^[4][5][20]

Studies also suggested that omega-3 fatty acids support resistance against autoimmune types of diseases and may improve the symptoms of rheumatoid arthritis, ulcerative colitis, Crohn’s disease, and psoriasis. Moreover, they support healthy bones and joints by reducing pain and helping to increase grip strength. In regards to common aging related diseases, optimal intake of omega-3 fatty acids reduces the risk of osteoporosis and arthritis. ^[7][18][19]

Complementing the health benefits mentioned above, an optimal amount of CoQ10 in the body helps reduce the occurrence of migraines and decreases the severity and occurrence of headaches. Moreover, CoQ10 slows down the progression of type 2 diabetes via reducing fasting blood sugar and hemoglobin A1C levels. It stimulates the metabolism of fats and discourages their accumulation in adipocytes (i.e. fat cells). Some studies also reported that CoQ10 supports lung functions and tissue oxygenation via suppressing inflammatory response. Thus, it might also reduce the risk of developing certain respiratory conditions, including asthma and chronic obstructive pulmonary disease. ^{[1][2][9][10][16]}

Omega-3 fatty acids improve skin texture and help maintain younger looking skin. They play an important role in skin hydration, reduce the risk of developing abnormal skin conditions and improve skin immunity against pathological agents. Additionally, they improve oil production to help prevent premature aging of the skin through exposure to environmental hazards. Studies also reported that they contribute to protecting the skin against harmful radiation from the sun and increase the concentration of collagen in the skin. ^[17]

Lastly, please note that I am only talking about my personal experience and opinion. This is not medical advice and what works for me might not work for you. Please make sure to always consult your primary care physician about any information obtained from or through my site.

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Take a look at this page for a full overview of all the supplements that I am currently taking on a regular basis: Fundamental Longevity Supplements. You will find links to other detailed articles, such as this one, about other supplements significant to longevity. There are also product endorsements and recommendations from me, based on the supplements that I am personally taking after spending years experimenting with different products.

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References:

1. Juan D. Hernández-Camacho, Michel Bernier, Guillermo López-Lluch, Plácido Navas. "Coenzyme Q10 Supplementation in Aging and Disease." Frontiers in Physiology, vol. 9, 2018: 44. https://doi.org/10.3389/fphys.2018.00044
2. Rajiv Saini. "Coenzyme Q10: The essential nutrient." Journal of Pharmacy & BioAllied Sciences, vol. 3(3), 2011: 466–467. https://doi.org/10.4103/0975-7406.84471
3. M. Ebrahimi et al. "Omega-3 fatty acid supplements improve the cardiovascular risk profile of subjects with metabolic syndrome, including markers of inflammation and auto-immunity." Acta Cardiologica, vol. 64(3), 2009: 321–327. https://doi.org/10.2143/AC.64.3.2038016
4. Gerry Schwalfenberg. "Omega-3 fatty acids: their beneficial role in cardiovascular health." Canadian family physician, Medecin de famille canadien, vol. 52(6), 2006: 734–740.
5. Arne Reimers & Hanna Ljung. "The emerging role of omega-3 fatty acids as a therapeutic option in neuropsychiatric disorders." Therapeutic Advances in Psychopharmacology, vol. 9, 2019. https://doi.org/10.1177/2045125319858901
6. David Kiefer & Traci Pantuso. "Omega-3 fatty acids: An update emphasizing clinical use." Agro Food Ind Hi Tech., vol. 23(4), 2012: 10–13.
7. Maria Alessandra Gammone, Graziano Riccioni, Gaspare Parrinello, Nicolantonio D’Orazio. "Omega-3 Polyunsaturated Fatty Acids: Benefits and Endpoints in Sport." Nutrients, vol. 11(1), 2019: 46. https://doi.org/10.3390/nu11010046
8. Enrique Teran et al. "Coenzyme Q10 supplementation during pregnancy reduces the risk of pre-eclampsia." International Journal of Gynecology and Obstetrics, vol. 105(1), 2009: 43–45. https://doi.org/10.1016/j.ijgo.2008.11.033
9. Shi-ying Zhang et al. "Effectiveness of Coenzyme Q10 Supplementation for Type 2 Diabetes Mellitus: A Systematic Review and Meta-Analysis." International Journal of Endocrinology, 2018: 6484839. https://doi.org/10.1155/2018/6484839
10. ZhiYong Zeng et al. "Efficacy of CoQ10 as supplementation for migraine: A meta-analysis." Acta Neurologica Scandinavica, vol. 139(3), 2019: 284–293. https://doi.org/10.1111/ane.13051
11. Yangying Xu et al. "Pretreatment with coenzyme Q10 improves ovarian response and embryo quality in low-prognosis young women with decreased ovarian reserve: a randomized controlled trial." Reproductive Biology and Endocrinology, vol. 16(1), 2018: 29. https://doi.org/10.1186/s12958-018-0343-0
12. Saleem Ali Banihani. "Effect of Coenzyme Q10 Supplementation on Testosterone." Biomolecules, vol. 8(4), 2018: 172. https://doi.org/10.3390/biom8040172
13. Ahmed T Alahmar. "The impact of two doses of coenzyme Q10 on semen parameters and antioxidant status in men with idiopathic oligoasthenoteratozoospermia." Clinical and Experimental Reproductive Medicine, vol. 46(3), 2019: 112–118. https://doi.org/10.5653/cerm.2019.00136
14. Matthew Cooke et al. "Effects of acute and 14-day coenzyme Q10 supplementation on exercise performance in both trained and untrained individuals." Journal of the International Society of Sports Nutrition, vol. 5, 2008: 8. https://doi.org/10.1186/1550-2783-5-8
15. Dietmar Alf, Michael E Schmidt & Stefan C Siebrecht. "Ubiquinol supplementation enhances peak power production in trained athletes: a double-blind, placebo controlled study." Journal of the International Society of Sports Nutrition, vol. 10, 2013: 24. https://doi.org/10.1186/1550-2783-10-24
16. Qiuhua Shen & Janet D. Pierce. "Supplementation of Coenzyme Q10 among Patients with Type 2 Diabetes Mellitus." Healthcare, vol. 3(2), 2015: 296–309. https://doi.org/10.3390/healthcare3020296
17. Meagen M. McCusker & Jane M. Grant-Kels. "Healing fats of the skin: the structural and immunologic roles of the ω-6 and ω-3 fatty acids." Clinics in Dermatology, vol. 28(4), 2010: 440-451. https://doi.org/10.1016/j.clindermatol.2010.03.020
18. Huan Yang, Pengcheng Xun, Ka He. "Fish and Fish Oil Intake in Relation to Risk of Asthma: A Systematic Review and Meta-Analysis." PLoS ONE, vol. 8(11), 2013: e80048. https://doi.org/10.1371/journal.pone.0080048
19. J E Löfvenborg et al. "Fatty fish consumption and risk of latent autoimmune diabetes in adults." Nutrition & Diabetes, vol. 4, 2014: e139. https://doi.org/10.1038/nutd.2014.36
20. Lars C Stene, Geir Joner & Norwegian Childhood Diabetes Study Group. "Use of cod liver oil during the first year of life is associated with lower risk of childhood-onset type 1 diabetes: a large, population-based, case-control study." The American Journal of Clinical Nutrition, vol. 78(6), 2003: 1128–1134. https://doi.org/10.1093/ajcn/78.6.1128

Ginseng, the Primordial Longevity Herb

Ginseng, scientifically known as Panax ginseng or Panax quinquefolius, is a short, slow-growing medicinal herb with fleshy roots. The roots of ginseng contain bioactive compounds that show significant positive effects in the management and prevention of medical conditions. It is commonly touted for its antioxidant and anti-inflammatory effects. It could also help regulate blood sugar levels and have benefits for some cancers. What’s more, ginseng may strengthen the immune system, enhance brain function, fight fatigue and improve symptoms of erectile dysfunction. Ginseng has also been shown to benefit mental functions, feelings of calmness and mood in both healthy people and those with Alzheimer’s disease. Additionally, ginseng may help fight fatigue and enhance physical activity by lowering oxidative damage and increasing energy production in cells. The use of Panax ginseng and Panax quinquefolius in traditional Chinese medicine dates back to about 5000 years ago. ^[1]

Bioactive Compounds in Ginseng

The word Panax is derived from the word "panacea" - in Greek mythology, Panacea (Πανάκεια) was a goddess of universal health and remedy. Roots of the Panax ginseng contain various bioactive compounds such as saponins (ginsenosides), alkaloids, acidic polysaccharides (ginsenan S-IA and ginsenan S-IIA), polyacetylenic alcohols, sesquiterpenes, vitamins, peptides, and amino acids. The health benefits of ginseng are strongly correlated with the presence and concentration of ginsenosides. ^[1]

Types of Ginseng

More than 13 types of ginseng species exist in nature; among these, the Korean (red) and American (white) ginseng are the most common and typically used as supplements.

The Korean species, scientifically called Panax ginseng and sometimes referred to as Chinese ginseng, is native to Asia. While the American ginseng, also known as Panax quinquefolius, is native to North America. The main difference between these types is the composition and ratio of the various bioactive compounds and their resulting medicinal uses. They are equally well known and used because they both contain an optimal concentration of ginsenosides with positive effects on different medical conditions. Red, Korean ginseng has been used to heal, however, it also has the reputation of being a stimulant. White, American ginseng has healing properties, while having more of a calming effect, providing mental clarity.

Moreover, red ginseng roots are collected after growing for over six years, then soaked and steamed between 100–110°C for 2–3 hours. White ginseng roots are typically collected for medicinal purposes when they are between 4-6 years old and then dried naturally in the sun.

Health Benefits of Ginseng

In the following, I am only referring to relatively recent research. Most of the references are from the last 10 years, only one of them is from before the year 2000. There are thousands of years worth of anecdotes about the health benefits of ginseng, I am not considering anything derived from that.

Quality of Life

Ginseng possess antioxidant and anti-inflammatory activity that reduces the risk of developing various chronic medical conditions. Medical studies reported that ginseng inhibits signaling pathways led by protein kinases and transcription factor nuclear factor-kappa-B. The inhibition of these signaling pathways results in a decrease in the production of proinflammatory mediators and cytokines. Thus, ginseng can help in the prevention of underlying medical conditions. ^[1][3]

Furthermore, it relieves oxidative stress and increases the antioxidant activity of enzymes in the body that improve cellular integrity, support physiological functions, and increase longevity. Also, a regular consumption of ginseng supports mental health, can relieve mental stress and ease fatigue, and could thus even improve social behaviors in everyday interactions. On the physiological side, even in healthy people ginseng improves potential symptoms of type 2 diabetes via regulating the blood sugar level, increasing insulin sensitivity, and encouraging reuptake of sugar into tissue. ^[1][3]

Besides, ginseng shows an immunomodulatory activity and can enhance immune response against pathological and environmental hazards. It helps maintain an optimal immune system response against microbial attacks and therefore increases resistance to various infections or illnesses.

Additionally, studies reported anti-cancer activity of ginseng via antiangiogenics and apoptosis-inducing action. Thus, it helps lower the risk of developing different cancers, including liver, stomach, lung, colon, pancreas, mouth, and ovarian cancer. ^[1][2][3]

Delayed Aging

Ginseng contains potent bioactive compounds that promote the production of collagen to help improve skin appearance. It promotes a youthful look, protects skin against photodamage or sun damage, and acts as a skin whitener that enhances skin complexion. Also, it helps reduce facial wrinkles to maintain an optimal skin texture. Moreover, ginseng reduces the production of melatonin, which decreases the risk of photoaging and skin pigmentation. ^[5]

Furthermore, it delays mental aging by reducing the risk of neurodegenerative disorders via neuroprotective properties. Also highly popular in nootropic circles, ginseng promotes enhanced human intelligence, inhibits neuronal cell apoptosis, and supports nerve proliferation. Personally, I support this action through a multivitamin, to make sure my body has enough vitamin B12 and other related nutrients at its disposal. Ginseng also helps remove free radicals and toxins that negatively affect nerves and specifically brain tissue. ^[1][2][4]

Sexual Health

Ginseng is a traditional remedy for promoting sexual health, libido and satisfaction for both men and women.

Research studies have found a tangible, positive effect of ginseng on male reproductive systems. It helps prevent and potentially even improves existing symptoms of erectile dysfunction by enhancing the production of nitric oxide. It is believed that this higher concentration of nitric acid increases blood flow to the penis muscles. Another possible and positive mechanism is relieving oxidative stress in the muscles and vessels of the genital organs. For men, ginseng can even act as somewhat of an aphrodisiac. ^[6][7]

Brain Functions

As mentioned earlier, intake of ginseng may help enhance brain functions, improve cognitive abilities, have a positive effect on mood, and generally increase mental performance. It helps modulate the action of neurotransmitters in the brain and facilitates neurotransmission between neurons. Multiple medical research studies have shown that ginseng relieves mental fatigue, reduces memory issues, improves focus, and encourages learning capabilities. On the therapeutic spectrum, it helps with the retrieval of memories and relives symptoms of dementia, which can aid with the treatment of neurological disorders like Alzheimer's disease. ^[1][3][8]

Cardiovascular Functions

Ginseng contains potent bioactive compounds that support the proper functioning of the cardiovascular system. Ginseng modulates and supports different physiological processes that may help heart and blood circulation. Several studies reported that ginseng reduces the risk of heart disease by relieving oxidative stress in the arteries, lessening artery rigidity, protecting cardiac muscles, preventing endothelial dysfunction, improving blood circulation, and increasing the survival of cardiomyocytes. ^[1][9][11]

Also, the enhanced production of nitric oxide induces vasodilation, ameliorates vasomotor function, and regulates high blood pressure. Moreover, it decreases the level of low-density lipoproteins in the blood and supports the level of good cholesterol that decreases the risk of atherosclerosis and supports cardiovascular functions. The bioactive compounds in ginseng mildly inhibit platelet aggregation, which helps reduce the risk of blood clots in individuals with cardiac ischemia and thrombotic patients. ^[1][9][10]

Physical Endurance and Athletic Performance

The combined physiological actions of ginseng can have a positive effect on overall endurance and muscular strength. Medical research studies have shown that systematic intake of ginseng not only relieves fatigue but can also help improve physical performance and endurance. It promotes energy production in the cells and helps with post-workout muscle recovery. Besides, it helps athletes by reducing the risk of exercise-induced inflammation and muscle damage. Additionally, it significantly improves oxygen uptake and consumption, increases vital capacity, promotes forced expiration, supports heart rate, increases muscular strength, and eases fatigue induced by lactate production. ^[12][13]

Precautions

Ginseng shows mild side effects in some individuals. These adverse effects include insomnia, nervousness, headache, dizziness, gastrointestinal upset, and menstrual changes in women with regular use. Some people have an allergic reaction to ginseng, specifically to some of the bioactive compounds contained in the plant. Because of the effects of ginseng, it may interfere with antidiabetic drugs, anticoagulants (e.g. Aspirin), and antidepressant medications. ^[14]

It is commonly recommended to not take ginseng for more than 3 months consecutively. Personally, I do a combination of switching between ginseng types and taking actual breaks, although this is something I am still experimenting with. I strongly prefer to take ginseng in the morning, regardless of which type.

The use of caffeine synergizes the effects of ginseng. ^[14]

Lastly, please note that I am only talking about my personal experience and opinion. This is not medical advice and what works for me might not work for you. Please make sure to always consult your primary care physician about any information obtained from or through my site.

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Take a look at this page for a full overview of all the supplements that I am currently taking on a regular basis: Fundamental Longevity Supplements. You will find links to other detailed articles, such as this one, about other supplements significant to longevity. There are also product endorsements and recommendations from me, based on the supplements that I am personally taking after spending years experimenting with different products.

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References:

1. Yang Yong, Ren Changhong, Zhang Yuan, Wu XiaoDan. "Ginseng: An Nonnegligible Natural Remedy for Healthy Aging." Aging and Disease, vol. 8(6), 2017: 708–720. https://doi.org/10.14336/AD.2017.0707
2. Yu Jin et al. "American Ginseng Suppresses Colitis through p53-Mediated Apoptosis of Inflammatory Cells." Cancer Prevention Research, vol. 3(3), 2010: 339–347. https://doi.org/10.1158/1940-6207.CAPR-09-0116
3. C. I. Coleman, J. H. Hebert, P. Reddy. "The effects of Panax ginseng on quality of life." Journal of Clinical Pharmacy and Therapeutics, vol. 28(1), 2003: 5–15. https://doi.org/10.1046/j.1365-2710.2003.00467.x
4. Yong Cheng, Li-hong Shen & Jun-tian Zhang. "Anti-amnestic and anti-aging effects of ginsenoside Rg1 and Rb1 and its mechanism of action." Acta Pharmacologica Sinica, vol. 26(2), 2005: 143–149. https://doi.org/10.1111/j.1745-7254.2005.00034.x
5. Young Gon Kim, Maho Sumiyoshi, Masahiro Sakanaka, Yoshiyuki Kimura. "Effects of ginseng saponins isolated from red ginseng on ultraviolet B-induced skin aging in hairless mice." European Journal of Pharmacology, vol. 602(1), 2009: 148-156. https://doi.org/10.1016/j.ejphar.2008.11.021
6. Dai‐Ja Jang et al. "Red ginseng for treating erectile dysfunction: a systematic review." British Journal of Clinical Pharmacology, vol. 66(4), 2008: 444–450. https://doi.org/10.1111/j.1365-2125.2008.03236.x
7. Kar Wah Leung & Alice ST Wong. "Ginseng and male reproductive function." Spermatogenesis, vol. 3(3), 2013: e26391. https://doi.org/10.4161/spmg.26391
8. Hee Jin Kim, Pitna Kim, Chan Young Shin. "A comprehensive review of the therapeutic and pharmacological effects of ginseng and ginsenosides in central nervous system." Journal of Ginseng Research, vol. 37(1), 2013: 8–29. https://doi.org/10.5142/jgr.2013.37.8
9. Jong-Hoon Kim. "Pharmacological and medical applications of Panax ginseng and ginsenosides: a review for use in cardiovascular diseases." Journal of Ginseng Research, vol. 42(3), 2018: 264–269. https://doi.org/10.1016/j.jgr.2017.10.004
10. C. Norman Gillis. "Panax ginseng pharmacology: A nitric oxide link?" Biochemical Pharmacology, vol. 54(1), 1997: 1–8. https://doi.org/10.1016/s0006-2952(97)00193-7
11. Kyu Hee Lim, Dukhwan Ko, Jong-Hoon Kim. "Cardioprotective potential of Korean Red Ginseng extract on isoproterenol-induced cardiac injury in rats." Journal of Ginseng Research, vol. 37(3), 2013: 273–282. https://doi.org/10.5142/jgr.2013.37.273
12. Sergiy Oliynyk & Seikwan Oh. "Actoprotective effect of ginseng: improving mental and physical performance." Journal of Ginseng Research, vol. 37(2), 2013: 144–166. https://doi.org/10.5142/jgr.2013.37.144
13. Hyun Lyung Jung et al. "Effects of Panax ginseng Supplementation on Muscle Damage and Inflammation after Uphill Treadmill Running in Humans." The American Journal of Chinese Medicine, vol. 39(3), 2011: 441–450. https://doi.org/10.1142/S0192415X11008944
14. https://www.webmd.com/vitamins/ai/ingredientmono-1000/panax-ginseng