Mitochondria — often referred to as the powerhouses of cells — are specialized structures that produce adenosine triphosphate ATP , which is the main source of energy used by your cells 1.
Ubiquinone is converted to its active form, ubiquinol, which is then readily absorbed and utilized by your body 2. Aside from being naturally produced by your body, CoQ10 can be obtained through foods including eggs, fatty fish , organ meats, nuts and poultry 3.
CoQ10 plays a fundamental role in energy production and acts as a powerful antioxidant, inhibiting free radical generation and preventing cell damage 4.
Though your body makes CoQ10, several factors can deplete its levels. For example, the rate of its production significantly declines with age, which is associated with the onset of age-related conditions like heart disease and cognitive decline 5.
Other causes of CoQ10 depletion include statin medication use, heart disease, nutrient deficiencies, genetic mutations, oxidative stress and cancer 6. Supplementing with CoQ10 has been shown to counteract damage or improve conditions related to a deficiency in this important compound. CoQ10 is a compound with many important functions in your body.
Various factors can deplete CoQ10 levels, which is why supplements may become necessary. Though 90— mg of CoQ10 per day is typically recommended, needs can vary depending on the person and condition being treated 8. Statins are a group of medications that are used to lower high blood levels of cholesterol or triglycerides to prevent heart disease 9.
Though these drugs are generally well tolerated, they can cause adverse side effects, such as serious muscle injury and liver damage. Statins also interfere with the production of mevalonic acid, which is used to form CoQ This has been shown to significantly decrease CoQ10 levels in the blood and muscle tissues Research has shown that supplementing with CoQ10 reduces muscle pain in those taking statin medications.
However, other studies have shown no effect, emphasizing the need for more research on this topic For people taking statin medications, the typical dosage recommendation for CoQ10 is 30— mg per day Those with heart conditions, such as heart failure and angina, may benefit from taking a CoQ10 supplement. A review of 13 studies in people with heart failure found that mg of CoQ10 per day for 12 weeks improved blood flow from the heart Plus, supplementing has been shown to reduce the number of hospital visits and the risk of dying from heart-related issues in individuals with heart failure CoQ10 is also effective in reducing the pain associated with angina, which is chest pain caused by your heart muscle not getting enough oxygen For people with heart failure or angina, the typical dosage recommendation for CoQ10 is 60— mg per day When used alone or in combination with other nutrients, such as magnesium and riboflavin, CoQ10 has been shown to improve migraine symptoms.
It has also been found to ease headaches by reducing oxidative stress and free radical production, which may otherwise trigger migraines. CoQ10 decreases inflammation in your body and improves mitochondrial function, which helps reduce migraine-associated pain A three-month study in 45 women demonstrated that those treated with mg of CoQ10 per day experienced significant reductions in the frequency, severity and duration of migraines, compared to a placebo group For treating migraines, the typical dosage recommendation for CoQ10 is — mg per day As mentioned above, CoQ10 levels naturally deplete with age.
Thankfully, supplements can raise your levels of CoQ10 and may even improve your overall quality of life. CoQ10 may interact with certain medications e. In this case, if you take said meds in the morning, "you may need to move CoQ10 to lunch or dinnertime," notes Pingel. If your wellness routine includes a B complex, pair it with CoQ10, suggests Pingel. The body requires vitamins B5 and B6 to produce CoQ10 , so inadequate intake of these essential water-soluble B vitamins can contribute to poor CoQ10 status, she notes.
And B vitamins are not immune to nutrient gaps. That's three times higher than the prevalence of insufficient B12 consumption. More importantly, take your CoQ10 with a meal for top-notch absorption. Most healthy meals or snacks will have some fat content, and that will naturally support the absorption of fat-soluble bioactives like CoQ10," says Ferira.
While we're on the topic of CoQ10 pairings, it's worth mentioning what shouldn't be taken with CoQ The supplement is associated with few drug interactions , but it can potentially interact with blood-thinning medications i. If you're on these medications or any medication, for that matter, always work with your health care practitioner before adding CoQ10 to your rotation, or they can help recommend how to space the timing of your medications versus supplements.
According to Kelley, there's no one-size-fits-all dosage for CoQ As Ferira explains, "Because your body can technically synthesize CoQ10 endogenously, it's not considered an 'essential' nutrient, and thus, there's no established Recommended Dietary Allowance.
Your proper dosage depends on several factors. This includes the health support area you're trying to affect, as well as your age, notes Kelley. It also depends on your baseline CoQ10 intake and status and the dosage that's needed to normalize them, adds Pingel.
If you do have specific concerns or needs, your doctor can suggest the best dosage and frequency for your situation. You can find the milligrams of CoQ10 per serving on the label of your supplement. While you're at it, look for CoQ10 in the bioactive form of ubiquinol instead of ubiquinone. Ubiquinol is proven to be more bioavailable, "meaning the portion of CoQ10 [that circulates in the body] will pack a larger punch," says Kelley.
There's no standard guideline for the best time to take CoQ However, the general rec is to take CoQ10 in the morning with a meal, due to its potential energizing effects. Consider how your body responds to CoQ10, along with your specific needs and lifestyle. Want your passion for wellness to change the world?
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Main Navigation. Experts Answer. It assists in maintaining the normal oxidative state of LDL cholesterol, supports circulatory health and optimal functioning of the heart muscle. Another study published in the journal Interactive CardioVascular and Thoracic Surgery found that patients who took CoQ10 for two weeks before undergoing bypass surgery strengthened the heart and reduced the risk of ventricular arrhythmias post-surgery.
In that same study, the researchers concluded that none of the clinical trials reported any adverse events. However, they point out that better-quality long-term clinical trials need to be done to zero in on the role of CoQ10 for this use.
And according to Splaver, CoQ10 is recommended at times for those patients using cholesterol-lowering statins , such as Crestor rosuvastatin and Lipitor atorvastatin , as these statins lower your natural levels of CoQ This drop can lead to muscle aches and pains. Chronic systemic inflammation is present in many metabolic diseases, including type 2 diabetes, obesity, cardiovascular disease, and nonalcoholic fatty liver disease. A review of nine studies on the effect of CoQ10 supplementation on inflammatory markers revealed that CoQ10 reduced the level of specific inflammatory markers of which there is nine total leading to a partial improvement in the inflammatory state of people with metabolic diseases.
A study in the journal Atherosclerosis suggests that dementia could be predicted by serum CoQ10 levels. Research is underway to investigate the use of CoQ10 for improving cognitive function in healthy older people. The study , conducted by researchers in Australia, will administer mg of ubiquinol or a placebo daily to people age 60 or older over a day period. A review of the literature on fatigue suggests that low levels of CoQ10 were consistently associated with fatigue. And yet another study suggests that a combination of several supplements, including CoQ10, can help reduce fatigue and restore mitochondrial function in people with chronic disease.
As for easing migraines, a study in the journal Nutritional Neuroscience showed that CoQ10 supplementation can improve migraines. In the study, 45 women with episodic migraine took either mg of CoQ10 or a placebo daily, in addition to their regular prophylactic medication, for three months. Those taking CoQ10 experienced significant improvement in frequency, severity, and duration of migraine attacks compared to those taking a placebo.
Plus, its antioxidant properties work to eradicate free radicals, which damage cells.
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