According to recent research, the key to slowing down ageing and protecting your health may lie in a powerful combination of two supplements: coenzyme Q10 (CoQ10) and selenium.
These natural compounds work together to support critical functions in your body that tend to decline with age. By replenishing your levels of CoQ10 and selenium, you can boost your energy, strengthen your heart, sharpen your mind, and potentially even extend your lifespan.
What are CoQ10 and Selenium?
CoQ10 is a vitamin-like substance that’s produced naturally in your body. It plays an essential role in energy production within your cells, especially in energy-intensive organs like the heart and brain. CoQ10 is also a potent antioxidant that protects your cells from harmful free radicals, which accumulate as you age.
Your CoQ10 levels peak in your 20s and then start to decline. By the time you reach your 40s, you may only have half as much CoQ10 as you did in your youth. Lower CoQ10 is associated with decreased energy, weaker heart function and faster ageing.
Selenium is a trace mineral that your body needs in small amounts. Like CoQ10, it’s a powerful antioxidant. Selenium also supports your immune system, thyroid function and fertility. Studies show that selenium has anti-inflammatory effects and may help protect against cancer, heart disease and cognitive decline.
Unfortunately, selenium is lacking in many people’s diets. Soil depletion has led to lower amounts of selenium in foods. If you’re over 40, there’s a good chance your selenium levels have dropped significantly since your younger years.
The Q10 and selenium anti-ageing study
So what happens when you restore your Q10 and selenium to more youthful levels? An exciting study from Sweden provides some answers.
Researchers gave a combination of 200 mg of CoQ10 and 200 mcg of selenium daily to 443 elderly people for four years. Compared to a placebo group, those taking the supplements experienced less telomere shortening compared to the placebo group. Additionally, those who maintained longer telomeres had a lower incidence of cardiovascular-related deaths during the follow-up period.
The finding involved an enzyme called telomerase and protective caps on the ends of DNA strands called telomeres. As you age, your telomeres get progressively shorter each time your cells divide. Eventually, they get so short that cells can no longer divide or function normally. Many scientists believe telomere shortening is a key driver of ageing.
In the Q10 and selenium group, telomere length remained stable and did not shorten significantly over five years. The supplements seemed to slow ageing on a cellular level by activating telomerase, an enzyme that helps rebuild and lengthen telomeres. In contrast, the placebo group had significant telomere shortening.
The lead researcher concluded that supplementation with selenium and coenzyme Q10 in elderly persons results in reduced cardiovascular mortality, improved cardiac function, and fewer signs of inflammation and oxidative stress, compared to a placebo, which is of considerable importance.
How to get enough Q10 and selenium
Based on current evidence, taking at least 100-200 mg of CoQ10 and 100-200 mcg of selenium daily is recommended for people over 40 to help slow ageing and protect health. Ideally, the active ubiquinol form of CoQ10, which is more easily absorbed, should be used.
Food sources of CoQ10 include organ meats, oily fish, whole grains, and spinach, but it’s very difficult to get enough from diet alone. You would need to eat about 3 pounds of beef or 2 pounds of sardines daily! Supplements are the most practical and reliable way to get meaningful amounts.
For selenium, a single Brazil nut contains over 100% of the recommended daily amount. But selenium content varies widely based on soil conditions. Too much selenium from Brazil nuts could potentially be toxic. A supplement provides a safer and more consistent dose.
In the Swedish study that showed anti-ageing effects, CoQ10 and selenium were taken together in divided doses twice per day. It’s best to take them with meals that contain some fat to enhance absorption. Consult your doctor first if you take medications or have a medical condition.
The bottom line
Ageing is inevitable, but some aspects may be within your control. By restoring your Q10 and selenium to more youthful levels with strategic supplementation, you can slow the cellular ageing process, protect your heart and brain, and potentially extend your lifespan.
If you’re over 40, consider making CoQ10 and selenium a daily staple to stay vibrant, energized, and youthful for years.
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