Body cells generate their energy. This is done with the help of Coenzyme Q10, which is also referred to as CoQ10. This is a compound that’s produced naturally within the body, but as we grow older, the production reduces. Bearing that in mind, you can improve your CoQ10 through food or supplements. Other than growing old, there are some health concerns that have also been linked with the reduction of CoQ10 levels, including cancer, diabetes, brain disorders and heart disease.
It’s still unclear whether low CoQ10 levels happen as a result of these diseases, or if the low levels are a causative factor. However, several studies into CoQ10 have revealed a lot of health benefits.
What is CoQ10?
The body produces CoQ10 and stores the compound in the cells within the mitochondria, where the energy needed in the cells is produced. Mitochondria protect the cells from bacteria and viruses that cause diseases and oxidative damages.
As you grow older, the production of CoQ10 reduces. This is why older folks don’t have sufficient levels of CoQ10.
The following are some of the other reasons why you might not have enough CoQ10 produced in the body.
As a side effect of statin treatment
Oxidative stress as you grow older
Diseases affecting the mitochondria
The body fighting diseases, hence an increased demand on the tissues
A genetic defect in the utilization or synthesis of CoQ10
Nutritional deficiency, especially lack Vitamin B6
According to relevant research, CoQ10 plays many roles in the body. Primarily, CoQ10 is tasked with the production of energy within the cells. It also helps in the production of adenosine triphosphate (ATP). The role of ATP is to support the transfer of energy within the cells.
CoQ10 is an antioxidant. It’s, therefore, tasked with protecting the cells from oxidative damage. Oxidative damage is caused by the presence of free radicals within the body, in excess quantities. The free radicals will then affect the normal functions of the cells, causing health problems.
Because ATP is responsible for all the functions of the body while oxidative damage destroys body cells, it’s no surprise that most of the chronic diseases are often linked to a deficiency of CoQ10. The highest concentration of CoQ10 is in the liver, lungs, kidney, and heart; organs that demand the most energy consumption.
Why Should You Take CoQ10?
Even though CoQ10 is an important part of the body, a lot of people have it within the normal, natural levels. There’s, however, evidence of the fact that supplementing your body’s natural CoQ10 can be very helpful to your health.
There are different conditions that have been treated in the past, through CoQ10. In fact, there is sufficient evidence to the fact that supplementing the body with CoQ10 can help in reducing blood pressure. Heart failure and a host of other heart conditions have been improved with CoQ10 in the past, which goes on to improve other symptoms, and even reduce the risk of heart attack in the future.
CoQ10 can assist in the prevention and treatment of adverse effects like liver problems and muscle pain, especially in individuals who take statin-type cholesterol medication. This is based on evidence from preliminary studies. There are also studies that have proven that CoQ10 is effective in slowing down the progress of Alzheimer’s disease. However, it cannot stop it altogether. There is still some research going on in this area.
One of the other areas where CoQ10 is a matter of interest is as a preventative treatment for migraines. It might take some months for this to work, however. There are still studies into CoQ10 related to HIV, cancer, low sperm count, gum disease, muscular dystrophy, Parkinson’s disease and a host of other conditions.
While these studies are yet to yield any conclusive results, CoQ10 is currently sold in pharmacies as an energy supplement. It might be important to note that so far, there is no evidence that can prove that CoQ10 can boost the energy in a normal individual.
How CoQ10 Works
To provide sufficient energy that can perform all the body functions, mitochondria convert fat deposits into usable energy. The conversion is only possible in the presence of CoQ10. Since CoQ10 is a coenzyme, its role is to assist the other enzymes in the digestion of food.
CoQ10 might not be a prerequisite for the production of cellular energy but is important in protecting cells from damage-causing free radicals.
The coenzyme exists within the body in three oxidation states. Since it can donate and accept electrons, this is one of the ways it evens out the impact of the free radicals.
CoQ10 is a very powerful antioxidant. It supports the absorption of essential nutrients. There is also proof that it assists in the recycling of Vitamins E and C, thereby enhancing the impact that the antioxidants and vitamins that already exist in the body have.
Our bodies can make some of the CoQ10 on their own. However, as we become older, the production slows down. This is also the time when we need the cells in the body to support us best. For this reason, we can consider consuming some more CoQ10, either from supplements or through our diet.
The following are some of the benefits:
Treats Heart Failure
By the time someone is suffering from heart failure, this is usually an aggregate of other problems in the heart, including high blood pressure and coronary artery disease. These conditions cause inflammation in the arteries and veins and can increase oxidative damage to the cells.
When these problems affect the heart to the point where it is virtually impossible for the heart to perform its regular duties of pumping blood throughout the body, heart failure occurs.
We also have heart failure treatment medication that has drastic side-effects like low blood pressure, while other medications reduce the level of CoQ10 in the body. A study was conducted on 420 people who suffered heart failure. Upon CoQ10 treatment for 2 years, their symptoms improved, and the risk of death from heart problems reduced.
There was another study carried out for a year on 641 people. By the end of the study, individuals who were receiving CoQ10 were hospitalized less frequently than the others in the placebo group, for worsening heart condition or any serious complication.
May Help with Fertility
The decline in the number and availability of quality eggs in females is one of the primary causes of a decline in female fertility as they grow older. It is important to note that CoQ10 plays an active role in this process.
Since the production of CoQ10 in the body slows down with age, the older the person gets, the less effective the body becomes at protecting the eggs from oxidative damage. By using CoQ10 supplements, it is possible to reverse this decline, but primarily help in preserving the quality and quantity of eggs.
The same applies to the male sperm. Oxidative damage is an inevitable side effect of growing old, thereby causing low sperm count, poor quality in the sperm available, and infertility.
Some studies that have been carried out conclude that CoQ10 supplements can help improve the quality of sperm, their activity and concentration because of the enhanced antioxidant protection.
As it is, CoQ10 supplementation can assist in restoring the normal energy production levels, reducing oxidative damage and improving the functions of the heart, all of which can assist in preventing heart failure.
Keeps Your Skin Young
The largest organ in the body, the skin, is often exposed to all manner of threats, from exposure to harsh environmental conditions to the normal aging process. Whether internal or external, the agents of destruction reduce the moisture of the skin and affect its protection from environmental challenges. As a result, over time the layers of the skin become thinner.
It is possible to reduce the damage that has been caused to the skin through internal or external agents by applying CoQ10 directly on the skin. The coenzyme boosts the production of energy in the skin cells, thereby enhancing the antioxidant protection. Research has proven that applying CoQ10 to the skin directly is effective not just in reducing the oxidative damage caused by the sun’s rays, but also in reducing the depth of the wrinkles formed on the skin. It is also important to take note of the fact that individuals who have insanely low levels of CoQ10 are more vulnerable to skin cancer.
When the cells are forced into activity, abnormal function in the mitochondria is mandatory, to provide the energy needed. This increases the uptake of calcium by the body cells, and at the same time, the production of free radicals increases.
At such a time, the body cells do not have sufficient antioxidant protection, and this causes a reduction in energy within the brain cells or migraines. CoQ10 is primarily found in the mitochondria. In the event of migraines, it helps in reducing the inflammation that might occur, hence improving the function of the mitochondria in energy production at such times.
According to relevant studies, supplementing with CoQ10 has proven to be more effective in reducing migraines than a placebo, based on studies that were carried out on 42 people. Most of the time, individuals who suffer migraines regularly tend to have a deficiency in CoQ10.
When treated with CoQ10, a study on 1550 individuals who had low levels of the coenzyme showed that they experienced less severe and fewer headaches after the treatment. In fact, CoQ10 is not just useful in treating migraines, but in prevention too.
Enhances Exercise Performance
One of the main concerns of oxidative stress is the fact that it affects muscle function, especially performance during exercises. Abnormal function within the mitochondria can drastically reduce muscle energy, making it difficult for efficient muscle contraction, hence, the individual cannot sustain proper exercises. By reducing oxidative stress, CoQ10 can help in improving your performance during exercises and can enhance the performance of mitochondria.
A study investigated the role that CoQ10 plays in physical activity. Individuals who were given 1200mg of CoQ10 daily for two months experienced reduced cases of oxidative stress. Taking CoQ10 supplements can also help you reduce fatigue during exercise, and increase power at the same time, which helps in improving performance.
Helps with Diabetes
Oxidative stress is one of the factors that induce damage to the cells. It has also been linked to things like insulin resistance, and diabetes, especially as a result of an abnormal function in the mitochondria.
Insulin sensitivity can be improved with CoQ10 treatment. The treatment can also help in regulating the level of blood sugar. When using supplements, it is possible to increase the concentration of CoQ10 in the blood up to threefold, especially in individuals who already have diabetes, and have a low level of CoQ10.
A study was conducted in individuals who have type 2 diabetes, by administering CoQ10 supplement for 12 weeks. This helped in reducing their blood sugar levels, and hemoglobin AIC. It is important to mention that this was similar to levels of blood sugar that could have been attained between 2 and 3 months.
Since CoQ10 supports the breakdown of fats and reducing the accumulation of fat cells which might be responsible for type 2 diabetes or obesity, they effectively help in the prevention of diabetes.
Oxidative stress is responsible for cell damage, and this also affects the normal functions of the cells. In case you are unable to fend off oxidative damage, it is possible for the cellular structure to get damaged, thereby leaving you vulnerable to cancer.
By administering CoQ10, you can protect the cells from oxidative stress. This also helps in supporting the production of energy within the cells and enhances their survival. People who have cancer usually have very low CoQ10 levels.
The low CoQ10 levels are linked to more than 50% risk of cancer, and in most cases, is an indication of a poor prognosis of some cancers. In one study, there was proof that supplementing with CoQ10 can assist in reducing the risk of reoccurring cancer.
Good for the Brain
Mitochondria generate energy for all cells, including brain cells. Their function drastically declines as you grow older. Complete dysfunction in the mitochondria might cause the death of the brain cells or diseases like Parkinson’s or Alzheimer’s.
Sadly, the brain has an insane demand for oxygen and also has a high content of fatty acids, which makes it very vulnerable to oxidative damage. This damage will spur the generation of dangerous components that might affect physical functions, cognitive function, and memory. By reducing these compounds, CoQ10 can help in slowing down the progression of these diseases.
The organs in the body that interact most with oxygen are the lungs, and as a result, they are highly susceptible to oxidative damage. Poor antioxidant protection and increased oxidative damage in the lungs are often associated with things like chronic obstructive pulmonary disease and asthma. In fact, there is proof that individuals who suffer from these conditions tend to have low levels of CoQ10.
Using CoQ10 supplements can reduce inflammation in people who already have asthma. This will also reduce their overreliance on steroid medicine to treat asthma. There are studies that have also shown significant improvement in performing exercises, especially for those who suffer from a chronic obstructive pulmonary disease. After taking CoQ10 supplements, their heart rate improved, and they experienced better oxygenation in the body tissues.
Dosage and Side Effects
CoQ10 is available in two forms, ubiquinone, and ubiquinol. Around 90% of the CoQ10 in the blood is ubiquinol, and this is also the easiest form for the body to absorb. It is, therefore, recommended that you choose supplements available in the form of ubiquinol. If you check on Amazon, there is a wide selection of supplements that are available in this form.
The recommended dose of CoQ10 is between 90 and 200 mg a day. There are people who can use even up to 500 mg without any side effects. In fact, there are studies that have administered doses higher than this, without any concerns.
CoQ10 is a soluble compound, so the absorption is at times limited and slow. However, when you use these supplements with food, the body has a better chance of absorbing it faster, than if you were taking the supplements without food in the first place.
Today there are companies that provide CoQ10 in a more soluble form, which is a mix of CoQ10 and some oils. This helps in absorption. Since the body cannot store CoQ10, it has to be used continually for you to experience the true benefits.
There is very low toxicity when using CoQ10, and most people generally tolerate it. There are studies that had shown no side effects even when the participants took 1200mg of CoQ10 daily for up to 16 months. Take note. However, that should you experience any side effects, it is wise to break down your current dosage into two or three mini doses.
Getting CoQ10 from Food
A healthy diet is one of the best and healthy ways of boosting the body with the necessary nutrients to fuel you through the day. According to nutritionists, this is what we should do to meet as many of our nutritional needs as possible. Using supplements is only a means of making up for areas where your diet falls short.
Considering the composition of the modern diets, it might be difficult to get the nutrients you need in sufficient doses, even in good food. It is especially difficult when you need to get nutrients that might not always occur frequently or in sufficient quantities in the normal sources of food.
CoQ10 is one of the nutrients that the body needs for almost all processes. However, the concentration we have in food might not be enough. In fact, even in foods that are supposed to have high levels of CoQ10, you might be surprised to learn just how low the content is.
If you are trying to boost your CoQ10 levels, you need to look for affordable, high-quality CoQ10 supplements. To show you just how important this is, we will compare the content of CoQ10 in some of the foods that have the highest concentration of CoQ10 alongside the amount of the food you would need to consume to meet the normal daily intake of up to 200 mg a day.
Foods High in CoQ10
The body has the highest concentration of CoQ10 in the heart, kidney, and liver. Therefore, it is sensible that the highest concentration of CoQ10 would be available within organ meats. This might be an unfathomable thought for some people. However, there are options even for vegans and vegetarians, where they can get sufficient sources of CoQ10. The following is an elaborate look at how the different sources of food can fit into your diet.
100 grams of beef sirloin only provides 3.06 mg of CoQ10. For this reason, you will need to eat more than 7 pounds of beef a day, for you to get the 100 mg available in a CoQ10 supplement.
Beef liver has 3.9 mg of CoQ10 for every 100 grams of meat. You will need around 5.5 pounds of beef liver to get the 100 mg available in a CoQ10 supplement.
The levels of CoQ10 available in the heart are relatively higher than what is available in the liver and steaks. 100 grams of beef heart will give you around 11.3 mg of C0Q10. You, therefore, will need around 2 pounds of beef heart to get the 100 mg available in a CoQ10 supplement.
Chicken does not provide as much CoQ10 as you would need. In fact, a serving of 100 grams would only give you 1.4 mg of the coenzyme. This means that you will need around 15.74 pounds of chicken to get the 100 mg available in a CoQ10 supplement.
In chicken liver, you will get around 11.6 mg of CoQ10 for every 100 grams. In fact, this is, perhaps one of the highest sources of the coenzyme you can find. You would, however, need to eat around 1.9 pounds of chicken liver to get the 100 mg available in a CoQ10 supplement.
Pork and Pork Liver
Pork alone has around 2.4 mg of CoQ10 for every 100 grams. Pork liver, on the other hand, has around 2.2 mg. For you to get sufficient amounts of CoQ10, you will need to eat around 9.7 pounds of pork liver or 9 pounds of pork to get the 100 mg available in a CoQ10 supplement.
Mackerel is available either as red flesh or white flesh. White flesh mackerel has less CoQ10 than the red flesh mackerel. While you can only get around 1 mg of CoQ10 for every 100 grams of the white mackerel, you can get around 6.75 grams for a similar portion of red mackerel. This translates to around 21 pounds of white mackerel or 3 pounds of white mackerel, to get the 100 mg available in a CoQ10 supplement.
For every 100 grams of rainbow trout, you get around 0.85 mg of CoQ10. You, therefore, would need around 25 pounds of rainbow trout, to get the 100 mg available in a CoQ10 supplement.
Sardines only provide 0.5 mg of CoQ10 for each pound. To get the 100 mg available in a CoQ10 supplement, you will need to eat around 43 pounds of sardines each day.
For you to get the 100 mg available in a CoQ10 supplement, you need to eat around 51 pounds of salmon each day, considering that it only provides 0.4 mg of CoQ10 for every 100 grams of salmon meat.
You must eat 18 pounds of boiled soybeans to get the 100 mg available in a CoQ10 supplement since 100 grams of boiled soybeans only provide around 1.2 mg of CoQ10.
Consider the case of oranges, where you would need around 220 oranges to obtain the 100 mg threshold of CoQ10. That is insane!
You must eat 37 pounds of broccoli to get the 100 mg available in a CoQ10 supplement since it only provides 0.59 mg of CoQ10 for every 100 grams of broccoli.
For avocado, you must eat 23 pounds to get the 100 mg available in a CoQ10 supplement, as they only provide 0.95 mg of CoQ10 per 100 grams.
What we can see here is that getting your recommended dose of CoQ10 from food sources alone might be a big problem. Considering the number of calories, you would eat to attain the recommended level; you might end up having bigger problems, not considering the amount of bad cholesterol that you would be consuming only for you to meet the CoQ10 level through your food. What next, now that you cannot get sufficient CoQ10 needed through your diet?
Nutrients from Foods vs. Supplements
The biggest question here is whether or not supplements are better sources of nutrients than the natural food sources. The answer might not be the same and depends on the nutrients in question. It will also depend on the quality of the food you are eating, and the type of supplements you are taking.
Supplements are your best bet if you constantly eat saturated fat, cholesterol, sugars, calories in unhealthy amounts each day. If you feel you can meet the recommended dose of nutrients through your food, then that is okay.
It is important to note that supplements should not be a replacement for your food, but are used to fill the nutritional gaps left in your diet. The body does produce its share of CoQ10, but you can go the extra mile and provide more, especially when you look at the amount of food that you will need to eat to meet the same level you would get from CoQ10 supplements. For this reason, supplements are going to be one of the best options for you.
How to Get Enough CoQ10?
There is no established recommended daily dose for CoQ10, especially since the body naturally makes its own. For each person, the amount produced in the body depends on the age and might reduce drastically especially when you are using statins. Before you start supplementing your diet with CoQ10, it is wise for you to get in touch with your doctor.
Clinical studies have often used doses between 50 – 1200 mg per day in grown adults. However, the recommended dose for an adult should be around 100 – 200 mg a day.
It is highly unlikely that you can get the necessary quantity of CoQ10 in the food you eat daily, so it is wise to use supplements. When you choose supplements, you should also remember that they are not always made in the same way. There are formulations that the body can absorb easily and others that it can absorb slower. On the same note, the source of the ingredients used will also affect the quality.
If you are using CoQ10 supplements, your body will convert it into the active form, ubiquinol. You can also get this in the form of ubiquinol supplements, which the body will absorb easily and better than any other form of CoQ10. In case you are unsure of the form of CoQ10 that is ideal for you, or the dose, get in touch with your doctor.
How to Choose the Right CoQ10 Supplement?
If you decide to supplement your diet with CoQ10, you will be surprised if not confused, by the options you have. This is something that happens to many people. In fact, choosing the right supplement might prove to be a problem.
The FDA exercises some control over the supplement industry. However, sourcing practices and quality control are at the prerogative of the manufacturer. In case you are working with, or you know an expert in herbs and supplements, you can ask them to recommend a brand for you. Even if this happens, there are certain general guidelines you must consider before buying supplements:
Dosage and Form
How do you know whether your supplement is available in the correct dose, and bioavailable form for your situation? Pay attention to the information on the label, and make sure they meet the preconditions laid out by your doctor. For adults, your dose will often range around 30 – 200 mg, especially for unique conditions. You will easily find CoQ10 in the form of coenzyme Q10, ubiquinone or ubiquinol. It is advisable that you discuss your options with an expert first.
Expiration Date and Storage
The supplement must be stored properly. The need for refrigeration and room temperature conditions will depend on the manufacture standards. Once again, make sure you read through the labels well, so that you get the right directions on storage, and also make the most use of your money.
Supplements that have an expiry date are generally a good option. This is because the manufacturers understand the profile of the nutrient and assure you that while the profile degrades with time, it will remain potent until the expiry date passes.
Most supplement bottles indicate extra ingredients. You need to read the label carefully, especially under “extra ingredients,” because you might find ingredients used in the supplement that might not work well for you, especially if you have allergies.
Good supplements, however, do not have artificial colors, chemicals or sweeteners. Most of the supplements today will contain gluten-free, organic, non-GMO or vegan declaration on the bottle. While shopping for any supplement, if there is no indication that a certain ingredient is included, it is safe to assume it is.
Third-party certifications are a good idea. This is when the manufacturer brings in an independent organization to inspect and vet the quality controls they have in place before their products are dispatched to the market. Companies that do this will often have an NSF sticker on the label.
Because the certifications are expensive, you will hardly find them in the products of smaller companies. However, you need to make sure that they are as transparent as possible in their operations and processes, especially concerning their quality standards. Alternatively, you can evaluate the supplements by going to the Consumer Lab website. Here, supplements are often tested for potency and quality, then awarded a pass or fail score.
Company Best Practices
When you are looking for a supplement, it is important that you are diligent in your search, especially when you look at how the company manufacture, test, and label the products. Try to reach the company on the indicated phone line, and ask them a few questions to clear the air. The way they respond to your questions, especially about the ingredients they use in their products, should tell you what to expect from the product.
A good sign that you should look for is a company that has invested their resources in research, or partnered with a local hospital or university. This is wise because they would be working towards increasing the research behind the product.
You should also be willing to purchase products from companies that encourage you to consult an expert. The reason for this is because supplements do use natural ingredients, but, considering that you might be using other medication, there is always the risk of allergic reactions, so you need to get in touch with an expert before, during and after the use of the supplements.
How to Take CoQ10?
This coenzyme is fat-soluble. For this reason, you can take it with your meals as a capsule. Most experts recommend taking CoQ10 at night, to experience the best effect. For absorption, there are sources that recommend getting gels. However, CoQ10 is available in other forms also, including tablets, oral sprays, and hard-shell capsules. As a result of the high antioxidant content, you can also find it added to some cosmetics.
If you have taken time to read on CoQ10, spoken about it with your doctor, especially about the possible interactions with whichever medicine you are using, and settled on a supplement that you trust, you can go right ahead and use it. However, it is also important for you to keep a record of any changes you feel while using the supplement, or any symptoms. This can help you, and your doctor figure out the problem, especially if you have any.
CoQ10 is one compound in the body that has several health benefits. It is actively involved in the production of energy, and at the same time acts as an antioxidant. These are some of the reasons why it is useful in keeping cells healthy and also useful in the prevention and treatment of chronic illnesses.
CoQ10 has been scientifically proven to assist in improving heart health, and regulate the level of blood sugar, prevention and treating cancer and to reduce the occurrence of migraines. By reducing the oxidative damage in body tissues, it is closely linked to reducing lung and brain diseases, skin damage and muscle fatigue.
CoQ10 supplements can be well-tolerated in the body. You can also get your dose of CoQ10 from animal organs, legumes, and vegetables. Naturally, the body’s production of CoQ10 reduces as you grow older. Because of this reason, it would be best for you to get more of it, especially through supplements, for better health.
Our Number One Product Recommendation
Having looked at some of the products available in the market at the moment, Ultra CoQ10 100mg Softgels by Purity Labs stands out as one of the best products you can get. It’s affordable and has been clinically tested and proven to offer more than two times steady-state levels, enhanced bioavailability, and up to 2.6 times faster absorption. There are no side effects associated with the use of this product either.
CoQ10 is produced naturally in the body and plays an important role in keeping the brain, heart, and skin healthy as we grow older. Using CoQ10 supplements can assist the body in rejuvenating the major systems, by providing the energy needed for you to perform at your peak levels daily.
CoQ10 has a relatively large molecular size, and his highly variable. For this reason, the body generally doesn’t absorb it very easily.
Most of the CoQ10 supplements are available as powdered crystals. As a result, less than 1% of the CoQ10 administered orally gets into the bloodstream through the GI tract. To solve this problem, Purity Labs patented CoQSol with a special formula, which makes it easy for the body to absorb it. This is why it has an absorption rate of 2.6 times higher than the other supplements.
At Pure Labs, the primary focus is on making sure that the ingredients that get into the body are healthy and pure. This is why the following are some of the components that you might find in some supplements, but you will never find in the ultra-pure CoQ10:
Wheat and gluten
Flavors or artificial colors
Dairy, sugar, soy
To date, PurityLabs Ultra CoQ10 Softgels is one of the purest and cleanest forms of CoQ10 that you will come across in the market. This is primarily because the ingredients are sourced from the best organic sources in the world. Like all the supplements produced by Pure Labs, this product has also gone through additional third-party testing, to make sure that it’s safe for use and meets users’ needs.
Your journey towards better health is a process that you invest in every single day. With PurityLabs Ultra CoQ10, you will have all the energy you need to make this a reality. The information on the product’s label is exactly what is contained in the bottle for each serving, so you don’t have anything to worry about.
To make sure that you can get nothing but the best products, PureLabs makes it a point to partner only with companies that share the same goals and adhere to the highest standards in the industry.