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One of the popular supplements is Coenzyme Q10 or CoQ10. If you search online particularly at Amazon.com, you’ll find many options for CoQ10 supplements. But first, let us quickly explore the basics of CoQ10.
What is CoQ10?
CoQ10 or Coenzyme Q10 is a natural antioxidant produced by the body. It is also available in many foods. Today, CoQ10 is available in supplement form.
There are two forms of Coenzyme Q10; ubiquinol, the active antioxidant, and ubiquinone. The ubiquinone is the oxidized form in which the body partly transform into ubiquinol. In supplements, there are various ingredients that form CoQ10.
Generally, Coenzymes help enzymes biochemically on their various functions. CoQ10 is an important part of the chain of metabolic chemical reactions particularly in generating energy within the cells.
Every cell has CoQ10. As a matter of fact, the term ubiquinone comes from the word ubiquity.
Moreover, higher concentrations of CoQ10 is found in internal organs that require more energy such as the heart, kidneys, and liver.
Additionally, there are studies1 that found taking CoQ10 supplements is beneficial in energy production and oxygen utilization in heart muscle cells.
Why CoQ10 Necessary and Who Should Take It?
CoQ10 is beneficial to heart health. Therefore, taking CoQ10 supplements is particularly important for people above 50 years of age.
CoQ10 Health Benefits
Now, let us quickly explore the many health benefits of taking CoQ10 supplements. Here are some of the notable health benefits of Coenzyme Q10.
- Aids in maintaining the normal oxidative state of LDL cholesterol
- Help assure circulatory health
- Supports optimal functioning of the heart muscle
- May also help support the health of vessel walls
Moreover, CoQ10 supplementation along with riboflavin and magnesium may also a role to play in people with migraines by reducing its severity and occurrences1. It may also be helpful for men looking to improve fertility as CoQ10 may improve sperm motility.
Furthermore, there are studies that find high doses of CoQ10 has a therapeutic value in slowing down the progression of Parkinson’s Disease. However, a study by the National Institute of Neurological Disease and Stroke in 2011 found CoQ10 has no benefit on it.
There are also few small clinical trials2, 3 that find the benefit of CoQ10 supplements in individuals with gingivitis, or inflammation of the gums.
This short term study with small sample size showed significant reduction of gingival inflammation when Coenzyme Q10 oral supplements are used as an adjunct to scaling and root planing than scaling and root planing alone.
CoQ10 Supplements For People Taking Medications
If there are people who are at risk of a low CoQ10 level, these are the people who are taking cholesterol lowering medications. One of the popular cholesterol lowering medications is Statin.
However, Statin depletes the level of CoQ10 in the body. One study4 says Statin medications routinely result in lower coenzyme Q10 levels.
Therefore, people who are taking Statin need CoQ10 supplements.
The Best Form of CoQ10 Supplements To Take
There are two forms of CoQ10 supplements namely; Ubiquinol and Ubiquinone. However, the best form to take in order to maximize effectiveness is the Ubiquinol form.
Ubiquinol is the form of CoQ10 naturally found in the body. Many advertisers of CoQ10 supplements put more emphasis on Ubiquinol as easily absorb and use. However, Ubiquinol CoQ10 supplements are also more expensive than the other form.
The other form of CoQ10, Ubiquinone, the body converts it Ubiquinol. This is a less expensive form of CoQ10 but just as effective.
Regardless whether you’re taking the more expensive Ubiquinol or cheaper Ubiquinone CoQ10 form, make sure the CoQ10 supplements you’re buying are formulated to deliver and highly bioavailable.
The best form of CoQ10 supplements is in an oil-based soft gel. As far as dosage is a concern, please check with your GP or healthcare provider. However, most dosage recommendations range from 50mg to 100mg per day.
When To Take CoQ10 Supplementation
When it comes to taking any supplements, we should be aiming to maximize absorption rate. CoQ10 supplements are better dissolved and absorbed via a lipid carrier. In other words, the CoQ10 absorption rate is better with fatty acids.
Moreover, CoQ10 supplements are best taken in small amounts throughout the day. The absorption rate increases when CoQ10 is taken with fatty foods like nuts and avocados.
Lastly, CoQ10 is also best when taken with a meal.
Side Effects
Clearly, CoQ10 is one of the important supplementations to take. However, know that there are side effects when taken in high dosage. The recommendation is to take between 50m to 100mg.
However, CoQ10 dosage up to 3,000 mg is safe. But this should only be for healthy people and taken orally.
People with liver problems should take CoQ10 cautiously. CoQ10 dosage higher than 300mg may affect the levels of the enzyme in the liver. Furthermore, people who are taking blood thinners like warfarin5 should also take CoQ10 conservatively.
For best possible results, always consult your doctor prior to taking CoQ10 supplements especially if you’re taking medications to avoid potential interactions.
Foods Rich in CoEnzyme Q10
Just like with any other vitamins and minerals, CoQ10 is widely available from foods. Therefore, including these foods regularly on your diet should be able to help maintain or even increase CoQ10 levels.
Here are the CoQ10-rich foods;
- Beef
- Fishes like sardines and mackerel
- Internal organs like liver, kidney and heart
If you’re a vegetarian, don’t worry as CoQ10 is also available in the following green vegetables such as;
- Spinach
- Broccoli
- Cauliflower
- Legumes (peanuts and soybeans)
Lastly, eating a healthy diet along with good supplementation is a good combination to achieve the proper level of CoQ10 in the body.