Coenzyme Q10, or CoQ10, is an antioxidant produced by the body that aids in the production of energy in your cells. Antioxidants, such as coenzyme Q10, are chemicals that can prevent or delay cell damage.
CoQ10 is primarily present in the following areas of the body:
The active form of CoQ10 is ubiquinol, which is produced in the body from ubiquinone. Your body produces less CoQ10 as you become older.
Coenzyme Q10 can also be found in the following foods:
- Broccoli and cauliflower are two vegetables that go well together.
- Salmon and tuna are cold-water fish.
- Nuts such as peanuts and other nuts.
- Sesame seeds are a type of sesame seed.
- Oils from vegetables.
According to Melissa Prest, a registered dietitian in Chicago and a spokesman for the Academy of Nutrition and Dietetics, the quantity of CoQ10 available in meals is less than what may be obtained from a supplement.
As a result, many people who want to take CoQ10 will take a supplement. However, unlike certain vitamins or minerals, there are no formal recommendations for how much CoQ10 you should take each day.
Coenzyme Q10 supplements are available as tablets, gel caps, or liquids. It can also be delivered intravenously or as an injection into the veins. CoQ10 supplements, like other supplements, are unregulated by the FDA.
What Is the Purpose of CoQ10?
Many studies have been done on the benefits of CoQ10, but many health experts believe that additional study is needed to substantiate specific benefits.
The most CoQ10 research is in the field of heart health. According to certain studies, CoQ10 may help with:
- Improving the function of the heart
- Symptoms of heart failure are improving.
- Taking steps to reduce the risk of various problems associated with cardiac surgery.
- Increasing your ability to workout.
A randomized experiment with results published in the 2014 issue of JACC: Heart Failure is one example of CoQ10 heart-related research. For two years, 420 individuals with moderate to severe heart failure were randomly randomized to receive either 100 mg of CoQ10 three times a day or a placebo, in addition to their normal medication. CoQ10 was found to be safe, alleviate heart failure symptoms, and reduce the number of serious cardiovascular events in the trial.
According to the National Center for Complementary and Integrative Health, however, evidence on the efficacy of CoQ10 to prevent heart disease is equivocal.
CoQ10 has also been researched for:
- Migraine frequency is being reduced.
- Assisting in the reduction of cancer therapy adverse effects.
- Insulin resistance in diabetics can be improved.
- Blood pressure reduction.
- Lowering the side effects of statins, a type of cholesterol-lowering drug.
- Alzheimer’s illness is being slowed.
- Parkinson’s disease symptoms are improving.
The findings of these studies are equivocal at best, with research on Parkinson’s disease indicating that CoQ10 is ineffective in treating the disease’s symptoms. According to Prest, more research is needed before CoQ10 may be advised for decreasing the progression of Alzheimer’s disease.
CoQ10 has only been studied in a few cancer patients. According to the National Cancer Institute, it’s unclear whether any gains were due to CoQ10 or other medications utilized in these research.
CoQ10 has been examined in a variety of health-related fields, including:
- Lou Gehrig’s disease (amyotrophic lateral sclerosis).
- Down syndrome is a condition in which a person is born
- Huntington’s disease is a neurological disorder.
- Fertility in men.
- Nonetheless, the research was insufficient to draw any conclusions.
According to a review published in the journal Nutrients in 2021, more high-quality randomized clinical trials are needed to pinpoint the effect of CoQ10 on a number of health problems and diseases.
Should You Take CoQ10 Supplements?
According to Marissa Meshulam, a registered dietitian nutritionist and creator of MPM Nutrition in New York City, the decision to take CoQ10 should be discussed with your health care physician or a qualified dietitian. They can look through any drugs you’re taking to make sure there aren’t any potential interactions, as well as explain how CoQ10 fits into your entire health regimen.
According to registered dietitian nutritionist Rhyan Geiger, owner of Phoenix Vegan Dietitian in Phoenix, there is no minimum or maximum beneficial dose for CoQ10. The suggested dose varies based on your medical condition, however the most typical dose is 100 to 200 mg per day. Again, everyone is unique, according to Geiger.
You should be aware of any other medications you’re taking before taking CoQ10, as it can interfere with some of them. These are some of them:
Warfarin and other blood-thinning drugs. Anticoagulants are another name for these medications. If you use this sort of drug, CoQ10 may raise your risk of blood clots.
Medications that help you manage your blood sugar and blood pressure. Because CoQ10 can drop blood sugar and blood pressure, it’s best to proceed with caution if you’re already using drugs for these conditions, according to Prest. If you have diabetes, this includes insulin.
There isn’t enough safety data to recommend using CoQ10 supplements if you’re pregnant or breastfeeding, according to Prest.
Despite the fact that CoQ10 is usually considered to be safe, it can cause negative effects in some people. These are some of them:
- Appetite suppression.
If you’re thinking about taking CoQ10, here’s what you should know.
If you’re thinking about using CoQ10, here are a few extra pointers.
Meshulam recommends prioritizing a healthy diet over supplements. This include eating more fruits and vegetables, drinking more water, and getting more exercise. “You can’t eat your way out of a terrible diet with supplements. Start with the essentials and work your way up to (supplements) if you need more help “she explains.
Keep an eye out for gel caps. According to Prest, gel caps may be better absorbed by the body since the gel contains fat, and CoQ10 is fat-soluble. This implies it dissolves more easily in fat. If you’re taking the tablet form, pair it with a high-fat meal or snack.
For improved absorption, Geiger recommends taking any amount of CoQ10 with meals.