Unscrambling CoQ10
A Bite-Size Read for Your Health and Your Waistline
Vitamin D, vitamin C, vitamin this, and vitamin that. We hear about SO many nutrients it’s like alphabet soup! One lesser-known but critically important is CoQ10. This R2D2 sounding antioxidant, produced naturally by the body is worth our attention.
CoQ10, the shortened version of coenzyme Q 10, is an antioxidant your body naturally produces. In action, CoQ10 fuels the mitochondria, AKA the powerhouse of the cell (thank you sixth-grade biology). We find the greatest amount of CoQ10 in the cells with the most energy demands, like the heart, lungs, liver, kidneys, spleen, pancreas, and adrenal glands. Although we don’t know if it’s causal, we see reduced CoQ10 associated with a number of disease states. Insufficient levels of CoQ10 could result in mitochondrial diseases which symptoms such as muscle weakness, cramping, constipation, increased risk of infection, and in extreme cases can evolve into Alzheimer’s disease, muscular dystrophy, Lou Gehrig’s disease, diabetes, and even cancer.
A deficiency in CoQ10 can be attributed to multiple things, such as age (CoQ10 production naturally tapers with age), vitamin B6 deficiencies, genetic conditions, increased demands on tissue in the body by disease, and oxidative stress. Perhaps most widely applicable is diminished CoQ10 as a side effect of cholesterol-lowering drugs. I find this mind-blowing. People take statin drugs generally to support heart health. Yet, these drugs block the production of energy for our cells, in particular muscle cells. What’s the heart? A muscle critical for life!
It stands to reason many might benefit from supplementing with CoQ10. Multiple studies show that taking CoQ10 supplements can help alleviate symptoms of cardiovascular diseases and aging. In one particular study, 420 people with heart failure showed improvement after two years of being treated with CoQ10.
CoQ10 supplementation offers benefits beyond cardiovascular health. Studies show CoQ10 can improve fertility in both men and women. And used topically, CoQ10 antioxidant protection can support the health of our largest organ: skin! For those prone to migraines, CoQ10 supplementation may support your head comfort!
We see the benefit. Where do we get it? CoQ10 is found in oily fish (salmon and tuna), organ meats (liver), and some whole grains. When it comes to supplementing, be sure to speak with your pharmacist or trusted expert to discuss dosage given your conditions, medical history, medications, etc. as doses in studies range from 30–60 mg to 500mg or even 1200mg. The one I take is 100 mg of CoQSol-CF (CF means crystal-free) with vitamin E, both for enhanced bioavailability.
That’s the rundown on CoQ10. For readers on cholesterol-lowering meds, I encourage you to speak to your pharmacist! For everyone, perhaps it’s time to add CoQ10 to your regimen and see how you feel. Who couldn’t use an extra bit of energy starting at the cellular level?!
