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Saturday, May 29, 2021

Omega-3 & CoQ10, Effects on Longevity

Omega-3 Fish Oil

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.



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.



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

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