The difference between feeling vital in early life and slowing down with age often comes down to what is happening deep within our cells, where energy is made and protected. As the years pass, the systems that keep this process running smoothly may become less efficient. Energy production declines, recovery takes longer, and cells lose some of their resilience.
Coenzyme Q10 (CoQ10) is central to this story. Present in every cell, it fuels energy production and supports cellular defence. But levels of CoQ10 naturally fall with age, and this gradual decline is considered one of the hallmarks of biological ageing.How CoQ10 Changes with Age
The body can produce most of its own CoQ10, but this ability gradually decreases over time. Levels peak in early adulthood, when cells are at their most efficient, and then fall progressively as we get older. By the age of 80, CoQ10 levels in the heart muscle may be around half of what they were in early life.
This decline occurs because the body slows its production of CoQ10 and breaks it down more quickly. As a result, tissues that rely heavily on energy, especially the heart, muscles, brain, and skin, feel the impact most strongly.Why This Decline Matters
One of the leading scientific explanations for ageing is the mitochondrial theory of ageing. It suggests that as mitochondria become less efficient over time, cells produce less energy and accumulate more damage from free radicals. This loss of efficiency is thought to underlie many age-related changes in tissues and organs.
CoQ10 is central to this picture because it fuels mitochondrial energy production and helps defend against free radical activity. When levels fall with age, mitochondria cannot generate energy as effectively, and their defences are weakened. This combination contributes to slower recovery, reduced endurance, and an overall decline in resilience.Inflamm-Ageing: A Hidden Driver of Ageing
Alongside changes in mitochondria, researchers also describe inflammaging the chronic, low-grade inflammation that develops as we grow older. It is thought to arise from accumulated oxidative stress and immune system changes over time.
CoQ10 has been studied for its potential role in moderating some of these processes, thanks to its dual function as both an energy supporter and antioxidant. While more research is needed, maintaining CoQ10 levels may help reduce some of the cellular pressure that contributes to inflamm-ageing.
Quality of Life and Vitality in Later Years
Beyond the science of mitochondria and inflammation, the decline in CoQ10 has very practical consequences. Lower levels are linked with reduced energy, greater fatigue, and less tolerance for exercise or exertion. A four-year interventional trial in older adults showed improvements in vitality, physical performance, and quality of life when receiving CoQ10 plus selenium versus placebo.
By supporting energy production and protecting cells at the same time, CoQ10 may contribute to the kind of vitality that makes a difference in daily living, whether that means staying active, maintaining independence, or supporting cognitive function into later life.Factors That Influence CoQ10 Levels
Age is the strongest factor, but others can accelerate decline. Genetics may play a part in how efficiently someone produces CoQ10, while lifestyle habits such as poor sleep, low nutrient intake, and exposure to environmental toxins can also increase demand. Certain medications, including statins, are known to lower CoQ10 levels by blocking the pathway that produces it.
Supporting CoQ10 for Healthy Ageing
While the body does much of its own production, supporting CoQ10 levels through diet and lifestyle may help ease the age-related decline.
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Food sources: Small amounts of CoQ10 are found in oily fish such as salmon, sardines, and mackerel, as well as in organ meats and nuts. These can contribute, but dietary intake alone is relatively modest compared with the body’s needs.
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Lifestyle: A nutrient-dense diet, regular movement, and sufficient rest all help reduce pressure on mitochondria and antioxidant systems, indirectly supporting CoQ10 status.
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Supplementation: Scientific studies show that CoQ10 supplementation can raise blood and tissue levels, with particular interest in older adults. Research has explored its role in supporting cardiovascular function, exercise tolerance, and overall vitality in later life.
Vitality Over Time
CoQ10 is one of the body’s key tools for maintaining energy and resilience. Its decline with age is natural, but the impact is felt most in tissues that never stop working: the heart, muscles, brain, and skin.
By focusing on nutrient-rich foods, healthy lifestyle habits, and, where appropriate, supplementation, it is possible to support the body’s CoQ10 levels and help preserve cellular vitality. While ageing cannot be stopped, supporting the systems that power and protect our cells can make a meaningful difference to how well we age.*The advice in this article is for information only and should not replace medical care. As with any nutritional supplement please consult your qualified healthcare professional before use, especially if pregnant, breastfeeding, if you have a known medical condition or are taking medication. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
