What is CoQ10 Good For?
- Last updated: July 17, 2023
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What is CoQ10 and the Role of Coenzyme?
Coenzyme Q10 (CoQ10) is a compound that helps cells produce energy. It is important to know more about it, including when it can be beneficial based on research and what to consider for dosage.
What is Q10 and the Meaning of Coenzyme?
A coenzyme is an organic compound that, when bound to an enzyme, can catalyze a reaction. Coenzymes are often vitamins or vitamin derivatives and play a crucial role in regulating most enzyme activities.
Q10 coenzyme is a fat-soluble vitamin-like compound produced by the body and stored in the mitochondria of cells. Mitochondria are responsible for energy production and also protect cells from oxidative damage and disease-causing bacteria and viruses.
CoQ10 has two different forms in the body:
- Ubiquinone and
- Ubiquinol.
Ubiquinone converts to the active form, ubiquinol, which is easily absorbed and utilized by the body.
Coenzyme Q10 Deficiency
CoQ10 production decreases with age so older individuals may experience a nutrient deficiency.
Other possible causes of CoQ10 deficiency include:
- Nutritional deficiencies, such as a lack of vitamin B6.
- Genetic defects in Q10 synthesis or utilization.
- Increased tissue demands due to illness.
- Mitochondrial diseases
- Oxidative stress is caused by aging.
The Effects of Q10 Based on Research
Q10 plays a fundamental role in energy production and acts as a potent antioxidant, inhibiting the formation of free radicals and preventing cell damage.
Supplementing with Q10 has been studied in individuals with cardiovascular diseases, such as heart failure.
A study combining the results of 13 trials investigated the effect of daily 100 mg CoQ10 supplementation for 12 weeks on heart function.
The Effects of Coenzyme Q10 on Migraines and Aging
A study conducted on 45 female patients for three months compared the daily intake of 400 mg CoQ10 coenzyme with a placebo to evaluate whether CoQ10 can influence the frequency, severity, and duration of migraines.
As mentioned earlier, the level of CoQ10 coenzyme decreases with age, which is why its impact on muscle strength, vitality, and physical performance in older adults was investigated.
It’s worth noting that taking CoQ10 coenzyme close to bedtime may cause tiredness in some individuals, so it’s best to take closer to bedtime.
Sources of CoQ10 Coenzyme
The natural occurrence of CoQ10 coenzyme in food is much lower compared to the content found in supplements. Some natural sources of CoQ10 include:
- Cold-water fish, such as tuna, salmon, mackerel, and sardines
- Plant oils
- Meat products
Dosage of CoQ10 Capsules
Studies have shown that CoQ10 is absorbed similarly in capsule form as it is through our diet. Since it is fat-soluble, it is beneficial to consume it along with a meal containing fat.
The ideal dosage of CoQ10 is not yet determined, but the typical daily dosage ranges between 100 milligrams and 200 milligrams. Remember that different brands of dietary supplements may contain different ingredients and levels of active compounds.
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These statements have not been evaluated by the Food and Drug Administration. These products/services are not intended to diagnose, treat, cure, or prevent any disease.