Have you ever walked down the isle in a health food store and asked yourself “What is Co Q10?” Just the label alone sounds like some kind of government experimental testing, or code name for a special ops force. But, Co Q10 is not much of a secret at all. Co Q10, or co-enzyme Q10, is known chiefly for its anti-oxidant properties; being sold in many face creams and other anti-wrinkle serums. Anti-oxidants are substances that protect cells from chemicals called free radicals. Free radicals are highly reactive chemicals (for example from the sun, smoking, radiation, hazardous chemicals and other pollutants) that can damage important parts of cells, including DNA, possibly leading to cancers, tumors, or cell death. However, some experts focus on another important property of Co Q10, its ability to promote more cellular energy and cardiovascular health.
A coenzyme is a substance needed for the proper functioning of an enzyme. An enzyme is a protein that speeds up the rate at which chemical reactions take place in your body. CoQ10 is used in your body’s mitochondria during the electron transport chain to produce ATP. ATP is used as energy for your body’s cells, driving chemical reactions, and even contracting your muscles. Your body can produce CoQ10; however your ability diminishes with age. CoQ10 levels are reported to be low in patients with some chronic diseases such as heart conditions, muscular dystrophies, Parkinson’s disease, cancer, diabetes, and HIV/AIDS. Some prescription drugs will also lower CoQ10 levels. The University of Maryland’s Medical Center reports that HMG-CoA reductase inhibitors, or statin drugs, while effective in lowering cholesterol levels, also significantly lower levels of CoQ10. This may be particularly hazardous for patients with heart failure, suggesting a possible indication for CoQ10 in many, if not all, individuals using these cholesterol-lowering drugs; as always before starting a new supplement consult with your healthcare provider first. There has been some suggestion that CoQ10, especially if it could be more readily absorbed, might be a cholesterol-lowering agent itself. This depletion or lack of production, of CoQ10 leads to fatigue, muscle weakness, soreness, and eventually weak heart muscle contractions. Some experts state that one of the first organs to experience a decline in CoQ10 would be the heart, due to its huge demand for energy necessary to contract, or beat, constantly.
CoQ10 has been available in supplements for many years. Recently, researchers have been focusing on a new form of CoQ10 called ubiquinol. CoQ10 by itself is known as ubiquinone, and it is thought that your body has to convert the ubiquinone to ubiquinol form for use. Researchers go on further to state that your body’s ability to make this conversion diminishes with age. Therefore, simply put if you are younger than 25 years old then taking regular CoQ10 should be okay, but for 25+ year olds then taking the ubiquinol form seems to be the best way. One of my favorite sources for CoQ10 is heart meat. Keep in mind that CoQ10 is fat-soluble, and it should be taken with a meal containing fat for optimal absorption. As far as dosage is concerned, this will very dramatically depending on what disease, or condition, your health care practitioner is looking at supporting. Typically the range is between 30-200mg of CoQ10 per day.
Primary Supplement Use for Co Q10
- There is some evidence that CoQ10 might boost energy and speed recovery of exercise-related muscle exhaustion and damage.
- Early studies of congestive heart failure focused on idiopathic dilated cardiomyopathy, testing CoQ10 against placebo using echocardiography to assess heart function. Echocardiographic improvement seen in these studies was generally slow but sustained and was accompanied by diminished fatigue, chest pain, dyspnea and palpitations. Normal heart size and function were restored in some patients using only CoQ10; this occurred primarily in patients with recent onset of congestive heart failure.
- Many studies to date have examined CoQ10 as an addition to standard medical treatments. In several studies involving hypertension and other manifestations of cardiovascular disease, there was a significant reduction in the use of concomitant drug therapies when CoQ10 was added to the treatment regimen.
- Results of the first placebo-controlled, multicenter clinical trial of the compound CoQ10 suggest that it can slow disease progression in patients with early-stage Parkinson’s disease (PD). While the results must be confirmed in a larger study, they provide hope that this compound may ultimately provide a new way of treating PD.
- Some research indicates maintaining proper levels of Co Q10 can help you maintain normal blood pressure levels
- Support healthy gums
- Provide anti-oxidants
Interactions
No serious side effects have been reported from the use of coenzyme Q10. Some patients using coenzyme Q10 have experienced mild insomnia (inability to sleep), elevated levels of liver enzymes, rashes, nausea, and upper abdominal pain. Other reported side effects have included dizziness, visual sensitivity to light, irritability, headache, heartburn, and fatigue. CoQ10 may lower blood sugar levels. Caution is advised in patients with diabetes or hypoglycemia, and in those taking drugs, herbs, or supplements that affect blood sugar. Serum glucose levels may need to be monitored by a healthcare provider, and medication adjustments may be necessary. Finally, the safety of CoQ10 supplementation during pregnancy and breastfeeding is unknown and, therefore, should not be used during that time until more information is available.
Food Sources of CoQ10
| Food | CoQ10 Content (mcg/g) | Portion Size (grams) | CoQ10 Intake (mg) |
| Meat | |||
| Pork heart | 203 | 120 | 24 |
| Chicken leg | 17 | 12 | 2.0 |
| Beef heart | 41 | 120 | 4.8 |
| Beef liver | 19 | 120 | 2.3 |
| Lamb leg | 2.9 | 120 | 3.5 |
| Frog leg | 5 | 120 | 0.6 |
| Fish | |||
| Herring | 27 | 26 | 0.7 |
| Trout | 11 | 100 | 1.1 |
| Vegetable | |||
| Cauliflower | 0.6 | 200 | 0.12 |
| Spinach | 2.3 | 200 | 0.46 |
| Potato | 0.24 | 200 | 0.05 |
| Fruit | |||
| Orange | 2.2 | 200 | 0.4 |
In summary, CoQ10, like other nutrients we have discussed, is essential to our body, but yet as we age we produce less and less of it. As you can see from the graph, the average American diet will not include enough CoQ10 through your diet daily; I don’t know the last time you ate pork heart, but I can honestly say I have never had it. More and more research is coming out, that living a healthy life style full of exercise, fruits, vegetables, healthy meats, and supplements can help us live a longer, and more importantly, higher quality of life. The key is our body needs many different nutrients every day to function properly and if we are missing any of these nutrients our body tells us through different signs and symptoms.