CoQ10, also known as coenzyme Q10 or ubiquinone, is a naturally occurring compound found in every cell of the body. It plays a crucial role in the production of adenosine triphosphate (ATP), which is the primary energy source for cells. CoQ10 is a fat-soluble substance that acts as an electron carrier in the mitochondria, the energy-producing organelles within cells.
Apart from its role in energy production, CoQ10 also functions as a powerful antioxidant, protecting cells from oxidative damage caused by free radicals. CoQ10 helps by neutralizing free radicals and is believed to help thwart the damage they cause. Some researchers think that CoQ10 may have an effect on heart related issues, because of the way it affects energy production in cells. It helps regenerate other antioxidants like vitamin E and vitamin C, further enhancing their effectiveness. Research is also finding that diseases like cancer, diabetes, as well as neurodegenerative disorders, may be related to low levels of CoQ10.
CoQ10 is naturally synthesized in the body, but its production tends to decline with age. Additionally, certain medical conditions, medications (such as statins), and lifestyle factors can also deplete CoQ10 levels. Therefore, supplementation with CoQ10 is often considered to maintain optimal levels and support various aspects of health, including heart health, energy production, and antioxidant defense.
There are several reasons why someone may want to supplement with CoQ10.
Age-related decline: CoQ10 levels naturally decrease with age, and supplementation can help replenish the levels in the body.
Heart health: CoQ10 plays a crucial role in energy production within the cells, particularly in the heart. Heart muscles use ATP from their mitochondria to power their contraction. Heart studies show that CoQ10 may help improve symptoms. Supplementing with CoQ10 may support heart health and help manage conditions like heart failure, high blood pressure, and angina.
Statin medication use: Statins, a commonly prescribed class of cholesterol-lowering drugs, can deplete CoQ10 levels in the body. Supplementing with CoQ10 can help counteract this depletion and reduce the risk of statin-induced muscle pain and weakness.
Energy and fatigue: CoQ10 is involved in the production of adenosine triphosphate (ATP), which is the primary energy source for cells. Supplementing with CoQ10 may help improve energy levels and reduce fatigue, especially in individuals with chronic fatigue syndrome or other conditions associated with low energy.
Antioxidant properties: CoQ10 also acts as a potent antioxidant, protecting cells from oxidative damage caused by free radicals. Supplementing with CoQ10 may help reduce oxidative stress and inflammation in the body.
Neurological health: CoQ10 is found in high concentrations in the brain, and its antioxidant and energy-producing properties may support brain health. Some studies suggest that CoQ10 supplementation may help manage neurodegenerative diseases like Parkinson’s and Alzheimer’s.
May improve Exercise performance: Oxidative stress and mitochondrial issues can hinder a person’s ability to exercise. Muscles require cell energy and without enough it will affect your muscles, which affect your workout. Because of the role CoQ10 plays in antioxidants and cell energy, this will help support a body that is training. Supplementing with CoQ10 showed in a 2010 study that it increased power during exercise and decreased oxidative stress.
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What are the symptoms of low CoQ10?
Low levels of CoQ10 in the body may not always cause noticeable symptoms, as the body can still function to some extent. However, in some cases, individuals with low CoQ10 levels may experience certain symptoms. These can vary depending on the severity of the deficiency and the specific organs or systems affected. Some potential symptoms of low CoQ10 include:
Fatigue and low energy levels: CoQ10 plays a crucial role in energy production within cells. Therefore, a deficiency may lead to feelings of fatigue, weakness, and decreased stamina.
Muscle pain and weakness: CoQ10 deficiency can affect muscle health, leading to muscle pain, weakness, and cramps. This is particularly common in individuals taking statin medications, which can deplete CoQ10 levels.
Cardiovascular issues: CoQ10 is essential for heart health and proper functioning. Low levels of CoQ10 may contribute to heart-related symptoms such as chest pain (angina), high blood pressure, and heart failure.
Cognitive decline: Some studies suggest that CoQ10 deficiency may be associated with cognitive decline and an increased risk of neurodegenerative diseases like Parkinson’s and Alzheimer’s.
Immune system dysfunction: CoQ10 plays a role in supporting the immune system. A deficiency may weaken the immune response, making individuals more susceptible to infections and illnesses.
It’s important to note that these symptoms can also be caused by various other factors, and a CoQ10 deficiency may not always be the underlying cause. If you suspect a CoQ10 deficiency or experience persistent symptoms, it is recommended to consult with a healthcare professional for proper evaluation and diagnosis.
Can you get coenzyme Q10 from food?
Yes, you can get coenzyme Q10 from food, however, they only contribute 25% of what the body needs and will not significantly increase CoQ10 levels in the body. On average, the intake of CoQ10 through diet is about 3 to 6 mg/day. This makes supplements the go-to option for boosting tissue CoQ10 concentrations.
Foods that contain coenzyme Q10 include:
While CoQ10 is naturally produced in the body, it can also be obtained through dietary sources. Here are some foods that are relatively high in CoQ10:
- Organ meats like liver, heart, and kidney are the richest dietary sources of CoQ10.
- Fish such as salmon, sardines, and mackerel contain moderate amounts of CoQ10.
- Beef, pork, and chicken also contain CoQ10, although in smaller amounts compared to organ meats.
- Some vegetables, particularly spinach, broccoli, and cauliflower, contain CoQ10, although the levels are relatively low.
- Legumes like lentils, soybeans, and peanuts contain small amounts of CoQ10.
- Sesame seeds, pistachios, and walnuts are among the nuts and seeds that contain CoQ10.
It’s important to note that the CoQ10 content in these foods can vary depending on factors such as the quality of the food, cooking methods, and storage conditions. Additionally, the amounts of CoQ10 obtained through diet may not be sufficient for therapeutic purposes, which is why some individuals choose to supplement with CoQ10.
As you can see taking CoQ10, especially as you age can be beneficial for a healthy body.
If you have ever thought about doing a CoQ10 product, a nano version will create the best absorption. If you’re looking for high-quality and customized supplement manufacturing, consider Nano9, your trusted partner for all your supplement needs.
Michelle LeSueur BeP, CNC, CSN, CNS, CPT
The content of this article is for informational purposes only. It’s not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or health provider before starting a new health regime or program. Do not ignore medical advice or delay seeking it because of something you’ve read on this site.