Vitamin Q is an extremely important organic molecule for health and well-being.
With high antioxidant power, it helps slow down cellular aging and fights fatigue, providing significant bursts of energy.
Here’s Everything You Need to Know About Coenzyme Q.
What is Vitamin Q?
Vitamin Q is the second name by which coenzyme Q is identified, also known as ubiquinone (from the Latin ubi, everywhere) because it’s a substance produced in all cells of the body.
It’s an organic molecule that has a structure very similar to that of vitamin K and vitamin E.
It falls into the category of fat-soluble vitamins, and the body can store it for later use, which is why continuous intake is not recommended.
What is vitamin Q for
Vitamin Q has high antioxidant power and contributes to energy transfer from cells.
It’s present in large quantities in the cells of important organs of the human body such as the heart, liver, pancreas, and kidneys.
This coenzyme also makes the skin much more elastic, counteracting wrinkles and stretch marks, and provides the body with the necessary strength to overcome any type of fatigue.
Its anti-aging action stems from the fact that this molecule prevents the loss of elastin and collagen, thus slowing down the formation of wrinkles and promoting the maintenance of skin tone. For this reason, coenzyme Q is often present in anti-wrinkle creams and rejuvenating cosmetics.
It also plays an important role in the immune system, strengthening it and counteracting infections and free radicals.
It regulates insulin because it reduces blood sugar levels (so it’s particularly suitable for diabetics) and also manages to lower LDL levels (bad cholesterol).
In Which Foods is it Present?
Vitamin Q is mainly present in chicken, beef, and pork, with a higher concentration in the liver.
There is also a high concentration of coenzyme Q in seafood as well as in some types of fish, especially tuna, salmon, sardines, and mackerel.
As time passes and age progresses, the body itself produces less and less of this molecule.
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What is the Daily Requirement of Vitamin Q?
The daily requirement of vitamin Q varies from 100 to 200 mg.
It’s not guaranteed that those who follow a diet high in foods rich in coenzyme Q can maintain high levels of ubiquinone. With advancing age, for example, the liver becomes less able to convert ubiquinones from foods and assimilate them, so it’s advisable to take vitamin Q supplements (especially after the age of 50).
However, it’s important not to exceed the recommended doses. For adults, experts advise taking from 50 to a maximum of 200 mg of coenzyme Q per day. The Directorate-General for Food Safety and Nutrition of the Ministry of Health precisely defines the maximum daily intake for coenzyme Q as 200 mg, and individuals should not exceed this limit under any circumstances.
As it is a fat-soluble molecule, it’s preferable to take it with a fatty meal to allow better absorption by the body. Some supplements combine ubiquinone with olive oil to make it more assimilable.
What Causes Vitamin Q Deficiency?
A deficiency of coenzyme Q can lead to various cardiovascular and respiratory health problems. Therefore, one should not take a low level of this molecule in the body lightly.
A deficiency of coenzyme Q is closely related to heart and respiratory disorders. It typically leads to a general state of profound fatigue, making any activity, whether physical or mental, difficult.
On the aesthetic side, on the other hand, a lack of vitamin Q causes wrinkles, stretch marks, dry and flabby skin, with dull colors and a far-from-healthy appearance.
Why isn’t Vitamin Q Considered a True Vitamin?
It is often referred to as vitamin Q but should be called coenzyme Q.
The body synthesizes coenzymes at the cellular level, unlike vitamins, which the body does not synthesize.
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When is it Necessary to Supplement with Vitamin Q?
The body produces coenzyme Q, and it is present in the cells of all organs.
Furthermore, diet helps to supplement ubiquinone levels, but there are cases where it would be better to resort to synthetic supplements or at least to a specific diet based on foods rich in vitamin Q.
Aging is one of the factors that leads to the need for supplementation because from the age of 40 the human body begins to produce smaller amounts of this molecule.
Malnutrition, for example, a diet rich in fats, complex sugars, and processed foods, could also lead to a deficiency of vitamin Q.
Taking certain medications could cause a decrease in the coenzyme Q content in cells: this is the case with statins, used in the treatment of LDL cholesterol.
In cases of neurodegenerative diseases such as Parkinson’s disease, cardiovascular diseases, tumors, and diabetes, there is a significant reduction in the concentration of vitamin Q. It is necessary to try to raise its levels through the intake of supplements.
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This article first appeared on Grazia.it – Author: Camilla Sernagiotto
