From inflammation and heart health to cognition and general cellular function, CoQ10 and omega-3 fatty acids are essential to any healthy diet and a must for anyone looking to optimize health and performance.
If you scroll health and fitness websites or magazines, chances are you'll get caught up in something supplement-related. Whether it's creatine, amino acids, vitamin D, or zinc, there are many essential nutrients to optimize your health and performance.
But two we rarely hear about omega-3 fatty acids and CoQ10. Despite flying under the radar, they're no less important than anything else—and combining them could unlock even more benefits, especially for cardiovascular health.
So, what's the deal with omega-3s and CoQ10? We're covering their health benefits and why it might be to your advantage to stack them! If you're unfamiliar with their importance, you're in the right place.
Let's get started.
In a hurry but searching for the ultimate omega-3 and CoQ10 stack? Look no further than Performance Lab Omega-3 and Performance Lab Energy!
What Are Omega-3s?
What do salmon, algae, and chia seeds all have in common? They're all loaded with omega-3 fatty acids!
Omega-3s, also known as essential fatty acids (EFA), like many nutrients, are termed essential and cannot be produced in the body and must come through diet or supplementation. They are a type of polyunsaturated fatty acid, and while several PUFAs exist, we focus on three:
- Eicosapentaenoic acid (EPA): Found in cold-water fish, seafood, and algae
- Docosahexaenoic acid (DHA): Found in cold-water fish, seafood, and algae
- Alpha-linolenic acid (ALA): Found in plant-based foods like flaxseed, chia, and vegetable oils
EPA and DHA are long-chain omega-3s containing 20 and 22 carbons, respectively, while ALA has 18. Although ALA can be converted into EPA and DHA, the conversion rate is about 6% for EPA and 3.8% for DHA 1.
Therefore, consuming food or supplements containing EPA and DHA is more beneficial than relying on ALA alone.
Although most of the health benefits of omega-3s are directed at cardiovascular health and heart disease, omega-3s are also anti-inflammatory, antiarrhythmic, and anti-thrombotic 2. Omega-6s, however, are pro-inflammatory and prothrombotic.
Because they're consumed in such high quantities—the omega:3 to omega-6 intake of the Western diet is heavily skewed towards omega-6s—it can create low-grade systemic inflammation and serves as a breeding ground for disease 3, 4.
But what makes omega-3 fatty acids so special? They're an essential component of all cell membranes and influence the function of the cell receptors in those membranes. On top of that, they're also involved in the following:
- Inflammation
- Hormone production
- Blood clotting
- Blood vessel contraction and relaxation
- Genetic function
- Cardiovascular health
- Autoimmune conditions
It's safe to say that omega-3s are indeed essential for optimal body function.
What is CoQ10?
On the other end of the spectrum, we have a non-essential nutrient that is still essential for optimal health and well-being.
Coenzyme-Q10, often shortened to CoQ10, is a fat-soluble quinone produced in the body and found in high concentrations in metabolically active tissues and stored in mitochondria 5.
The body stores only small amounts of CoQ10—about 500 to 1,500mg—meaning it does need to be replaced through supplementation if you're not consuming a CoQ10-rich diet, especially as production declines with age.
But why should we care about CoQ10?
Mitochondria, the energy production centers of our body, heavily rely on mitochondria. CoQ10 plays an essential role in oxidative phosphorylation in mitochondria—this is where energy from food is converted into usable energy (ATP) that drives all cellular functions.
Ubiquinone (CoQ10) is one of two mobile carriers that move electrons between enzyme complexes during ATP production in the mitochondria 6.
Although oxidative phosphorylation is more than we're going to get into, it relies on sufficient levels of CoQ10; without electron carriers, electrons cannot move, and ATP isn't produced.
If this happens, the respiratory chain becomes dysfunctional, and energy production suffers. The result? Cellular efficiency and energy levels are drastically reduced.
But it doesn't stop there. A CoQ10 deficiency can severely interfere with performance depending on where it happens 7.
In the brain, it can lead to ataxia and other neurological manifestations; in the kidneys, it results in nephrotic syndrome and renal dysfunction; and in cardiac tissue, it can lead to a weakened heart muscle.
A deficiency has also been linked to diabetes mellitus, cardiovascular disease (including atherosclerosis, hypertension, and dyslipidemia), muscular dystrophy, Alzheimer's disease, Parkinson's disease, and more 8.
Here's a quick summary of why CoQ10 is important 6:
- Energy metabolism
- Antioxidant defenses
- Support immune function
Should I Take Omega 3 And Coq10 Together?
With all of that said, there are endless health benefits to taking omega-3 supplements and CoQ10. Although you won't lose out on benefits by supplementing separately, there are a few reasons why you may want to consider taking them together.
1. Cardiovascular health
If you're looking for general supplements to improve heart health and cardiovascular function, omega-3s and CoQ10 should be on your list. There are two main reasons for this:
- Reduces inflammation
- Antioxidant defenses
Omega-3 fatty acids have powerful anti-inflammatory properties that can reduce the production of inflammatory molecules, such as eicosanoids and cytokines, and studies continually suggest that a higher intake of omega-3s is associated with reduced levels of inflammation 9, 10.
But how does this have anything to do with cardiovascular disease? Research shows that inflammation triggers the early phases of the atherosclerotic process (plaque formation), and an increase in inflammatory cytokines is linked to a higher risk of developing cardiovascular diseases 12.
When blood cannot easily move through arteries because of plaque lining the vessels, it leads to more stress on the heart and a higher risk of blood clots, heart attack, and stroke. On top of that, omega-3s have also shown benefits for:
- Blood pressure
- Triglyceride levels
- HDL cholesterol
- Blood clots
- Plaque formation
And then we have CoQ10—the energizer and one of the most promising natural supplements to support heart health.
Studies have found that people with cardiovascular diseases have high levels of oxidative stress and low levels of CoQ10, suggesting that antioxidants could play a role in mitigating CVD risks 13. There are a few main mechanisms explaining its role:
- Antioxidant: In its reduced form, COQ10 inhibits the initial process of lipid peroxyl radicals' formation and can protect cell membranes against ROS damage.
- Supports the heart's energy needs: Heart contractions require a lot of energy, and it's suggested that myocardial failure may result from reduced energy production in mitochondria.
- Anti-inflammatory: Chronic inflammation is an underlying component of several cardiovascular diseases, and CoQ10 may possess anti-inflammatory properties via regulating nitric oxide and inhibiting the release of certain inflammation compounds like cytokines and chemokines
Together, omega-3s and CoQ10 can exert powerful benefits on cardiovascular health and reduce the risk of CVD.
2. Diabetes And Glucose Control
Although the evidence isn't as strong, some research shows that omega-3s and CoQ10 may be beneficial for glucose metabolism and people with diabetes.
Although diabetes is a multifaceted disease, research does suggest that there is an inflammatory component.
With type 1 diabetes, inflammation is part of the autoimmune response responsible for the disease, which leads to damage of islet cells in the pancreas that produce insulin, eventually resulting in more inflammation and issues with blood sugar regulation 14.
Inflammation may also be involved in the development and progression of type 2 diabetes. Chronically high blood sugar levels trigger the inflammatory response, eventually leading to ongoing inflammation. These pro-inflammatory compounds can interfere with insulin-signaling pathways in glucose metabolism 15.
But it's not just that—excessive body fat levels can also increase the risk of diabetes and other diseases with an inflammatory component, and chronic inflammation can contribute to excess body fat.
The result is a vicious cycle of weight gain, inflammation, blood sugar dysfunction, and an increased risk of obesity and diabetes 16.
But research on omega-3s and glucose metabolism aren't conclusive or wholly supportive. However, research on CoQ10 and glucose metabolism are promising.
A 2018 study looked at the effects of CoQ10 supplementation on glucose metabolism, lipid profiles, inflammation, and oxidative stress in people with diabetic nephropathy (DN) and found that just 100mg of CoQ10 daily for 12 weeks elicited favorable effects on glucose metabolism, plasma malondialdehyde (MDA), and advanced glycation end products (AGEs) levels, but had little an impact on fasting plasma glucose (FPG), lipid profiles, and matrix metalloproteinase-2 (MMP-2) 17.
Other studies suggest it may benefit A1c levels, but studies aren't consistent.
Final Thoughts
Whether you're taking omega-3s and CoQ10 for heart health, cognitive function, inflammation, or any other reason, you can't go wrong. They're both essential compounds that play critical roles in optimal physiological function, and a deficiency can spell trouble.
While diet is always the best option for nutrient intake, supplements come in a close second, especially Performance Lab Energy and Performance Lab Omega-3.
They're ultra-clean, pure, and potent nutritional supplements designed to enhance your performance. With clinically-backed ingredients in the proper doses, it's easy to feel your best with a superstack like this.
