1. What Is It?
Coenzyme Q10, also known as CoQ10 for short but you may also know it as Ubiquinone and/or Ubiquinol on your nutritional panel. Coenzyme Q10 is a vitamin-like substance that also doubles as a coenzyme. CoQ10 is naturally occurring and produced by the body and is stored within the mitochondria of the cells. The mitochondria are known as the ‘powerhouse of cells’ as they are in charge of energy production as well as protecting the health of our cells from oxidative damage, disease-causing bacteria and viruses.
2. What Does It Do?
CoQ10 plays a major role within the bodies cells, within the mitochondria of the cells to be more precise.
Supporting Mitochondria Energy Production
The Mitochondria, also known as the ‘powerhouse of cells’, plays a vitally essential role in the production of energy. It takes the nutrients we consume throughout the diet, breaks them down, and turns them into energy. This energy is produced in the form of Adenosine triphosphate (ATP) which is the prefered fuel of the bodies cells. It’s safe to say that the mitochondria play a highly essential role in the bodies natural energy production.
Protection Of Cell Health
Another crucial role served by CoQ10 is as an antioxidant and protecting the cells in the body from oxidative damage. A deficiency in CoQ10 has been shown to lead to cellular damage as a result of oxidative stress. Free radicals are unstable atoms that can damage and harm the cells in the body that can lead to causing illness and aging. Free radicals are always present in the body but it is only in excessive amounts they become harmful to the bodies health. CoQ10 helps keep the number of free radicals to a minimum and therefore protecting the body from the oxidative damage caused by these free radicals.
Improving Heart Health
Continuing on from free radicals and oxidative damage, we look into heart health. Heart failure is often linked back to heart conditions such as high blood pressure and coronary artery disease. These conditions can increase the amount of oxidative damage and inflammation within the veins and heart to the point of the heart not being able to contract, relax and pump blood around the body. Some treatments and medication of heart failure even have a negative effect on CoQ10 levels in the body.
Meanwhile, there are numerous studies that showed consistent supplementation with CoQ10 showed to have a significantly positive effect on patients symptoms as well as reducing the risk of dying from heart problems. One particular study took 641 people and gave them either a placebo or CoQ10 for a year. The CoQ10 group were hospitalized less than the placebo group and had fewer serious heart complications.
Enhance Physical Performance
Going back to our first benefit, the role of CoQ10 in the mitochondria of the cells and producing the bodies natural energy. Oxidative stress can have a negative effect on muscle function and therefore exercise performance. As you can start to see, there is a big picture we are painting, of the effect of oxidative damage and the functioning of the human body. Reducing oxidative stress and damage in the body ensures the body can perform at its highest level, day in, day out without the risk of serious disease or illness.
There are numerous studies looking at the physical effects of CoQ10 supplementation. One study has shown within 14 days of supplementation muscle concentrations of CoQ10 were higher, serum levels of oxidative stress were lower with only a 100mg dose daily. Another study has shown that a larger dose of 1,200 mg per day increased power output during exercise and reduced perceived fatigue from intense training.
3. How Much Do I Need To Take?
For the general health benefits, we have listed above, the suggested dose is around 100 – 200 mg per day. This does, when consumed consistently will help support and raise levels of CoQ10 to a point where general health benefits can be experienced.
With this being said doses of 500 mg and even over 1,000 mg of CoQ10 per day have been shown to not only be safe but provide significant benefits towards athletic performance.
4. When Do I Take It?
Although some studies have provided the daily dose of CoQ10 to the patients before exercise, there doesn’t appear to be any concrete evidence the dose is time dependant. Instead, the approach of consistent daily consumption of a CoQ10 supplement should be the focus. As consistent daily consumption of CoQ10 has been shown to elicit the effects found in the studies.
5. How Long Does It Take To Work?
As we mentioned just above, consistent supplementation is key for results. Studies have seen improvements in CoQ10 levels after 14 days of consistent supplementation. That being said we would suggest that after a week of consistent supplementation at a clinical level dose you should start to notice some of the benefits of CoQ10 use.
6. What Are The Top Products?
The top products containing Coenzyme Q10 are: