They also protect cells from oxidative damage and disease-causing bacteria or viruses 3. Some other causes of CoQ10 deficiency include 2 , 4 :. One of its primary functions is to help generate energy in your cells. Its other crucial role is to serve as an antioxidant and protect cells from oxidative damage 2 , 5.
Excessive amounts of free radicals lead to oxidative damage, which can interfere with regular cell functioning. This is known to cause many health conditions 6. CoQ10 is present in every cell of your body.
However, the highest concentrations are found in organs with the greatest energy demands, such as the heart, kidneys, lungs and liver 7. Heart failure is often a consequence of other heart conditions, such as coronary artery disease or high blood pressure 8. These conditions can lead to increased oxidative damage and inflammation of the veins and arteries 8 , 9.
Heart failure occurs when these problems affect the heart to the point that it is unable to regularly contract, relax or pump blood through the body 8. To make matters worse, some treatments for heart failure have undesirable side effects, such as low blood pressure, while others could even further reduce CoQ10 levels In a study of people with heart failure, treatment with CoQ10 for two years improved their symptoms and reduced their risk of dying from heart problems Also, another study treated people with CoQ10 or a placebo for a year.
At the end of the study, those in the CoQ10 group had been hospitalized less frequently for worsening heart failure and had fewer serious complications It seems that treatment with CoQ10 could assist with restoring optimal levels of energy production, reduce oxidative damage and improve heart function, all of which can aid the treatment of heart failure 8.
Summary: CoQ10 seems to help treat heart failure by improving heart function, increasing ATP production and limiting oxidative damage. Female fertility decreases with age due to a decline in the number and quality of available eggs. CoQ10 is directly involved in this process.
As you age, CoQ10 production slows, making the body less effective at protecting the eggs from oxidative damage Supplementing with CoQ10 seems to help and may even reverse this age-related decline in egg quality and quantity. Similarly, male sperm is susceptible to the effects of oxidative damage, which may result in reduced sperm count, poor sperm quality and infertility 14 , Several studies have concluded that supplementing with CoQ10 may improve sperm quality, activity and concentration by increasing antioxidant protection 15 , Summary: The antioxidant properties of CoQ10 could help improve sperm quality and reduce the decline in the number and quality of eggs in women.
These agents can be internal or external. Some internal damaging factors include cellular damage and hormonal imbalances. External factors include environmental agents, such as UV rays Harmful elements can lead to reduced skin moisture and protection from environmental aggressors, as well as the thinning of the layers of the skin 17 , Applying CoQ10 directly to the skin can reduce the damage from internal and external agents by increasing energy production in skin cells and promoting antioxidant protection In fact, CoQ10 applied directly to the skin has been shown to reduce oxidative damage caused by UV rays and even decrease the depth of wrinkles Lastly, people with low levels of CoQ10 seems to be more likely to develop skin cancer Summary: When applied directly to the skin, CoQ10 can reduce sun damage and increase antioxidant protection.
Supplementing with CoQ10 may also help decrease the risk of skin cancer. Abnormal mitochondrial function can lead to an increased calcium uptake by the cells, the excessive production of free radicals and decreased antioxidant protection.
This can result in low energy in the brain cells and even migraines Since CoQ10 lives mainly in the mitochondria of the cells, it has been shown to improve mitochondrial function and help decrease the inflammation that may occur during migraines In fact, a study showed that supplementing with CoQ10 was three times more likely than a placebo to reduce the number of migraines in 42 people One larger study showed that 1, people with low CoQ10 levels experienced fewer and less severe headaches after treatment with CoQ10 Summary: Supplementing with CoQ10 seems to help prevent and treat migraines, as it increases mitochondrial function and reduces inflammation.
Oxidative stress can affect muscle function, and thus, exercise performance Similarly, abnormal mitochondrial function can reduce muscle energy, making it hard for muscles to contract efficiently and sustain exercise 28 , CoQ10 can help exercise performance by decreasing oxidative stress in the cells and improving mitochondrial functions In fact, one study investigated the effects of CoQ10 on physical activity. Here's what the experts recommend, plus tips for figuring out the right time slot for you.
CoQ10, also called ubiquinol the bioactive form or ubiquinone, is a fat-soluble coenzyme that's found in every cell in your body. CoQ10 resides in the mitochondria of these cells, and its main job is to help convert nutrients from food into adenosine triphosphate ATP , otherwise known as our cellular energy currency. Your body naturally makes CoQ10, but your levels drop as you get older ; this might actually contribute to the development of chronic conditions with age.
Along with supplements, you can also consume CoQ10 from food, like all meats but especially organ meats and fatty fish , nuts, seeds, and certain vegetables like broccoli. CoQ10 is also a major antioxidant throughout the body, meaning it targets and neutralizes free radicals , aka harmful molecules that are normal byproducts of cellular activities and metabolism, or through exposure to sources like pro-inflammatory diets, UV radiation photoaging , air pollution , cigarette smoking, and pesticides.
CoQ10 can even help regenerate other antioxidants, like vitamin E and vitamin C. Currently, there's no published research stating the exact time someone should take CoQ10 for optimal benefits. However, when considering how the body processes and responds to CoQ10, experts generally suggest the morning. Here's why: As mentioned earlier, CoQ10 may have an energizing effect on some people.
Taking it earlier in the day can also help you avoid sleep disruption later, as a later dose may be counterproductive for sleep in some individuals, notes functional medicine practitioner Bindiya Gandhi, M. This is especially important to keep in mind if you're already prone to restlessness at night. Plus, CoQ10 is best taken with food more on that below. The morning offers a convenient opportunity to do just that, as you can take it with—or near— breakfast.
But of course, everyone is different, and there are some scenarios where taking CoQ10 at night might make more sense. For example, if CoQ10 doesn't mess with your sleep quality, you can get away with a bedtime dose, says naturopathic physician Tricia Pingel, NMD. Or "if CoQ10 gives you an upset stomach when [taken] with food, [take] it at the end of the day" after you're done eating, recommends Kelley. Side effects, such as stomach upset, are very rare with CoQ10 supplementation. CoQ10 may interact with certain medications e.
In this case, if you take said meds in the morning, "you may need to move CoQ10 to lunch or dinnertime," notes Pingel. If your wellness routine includes a B complex, pair it with CoQ10, suggests Pingel.
The body requires vitamins B5 and B6 to produce CoQ10 , so inadequate intake of these essential water-soluble B vitamins can contribute to poor CoQ10 status, she notes. And B vitamins are not immune to nutrient gaps. That's three times higher than the prevalence of insufficient B12 consumption.
More importantly, take your CoQ10 with a meal for top-notch absorption. Most healthy meals or snacks will have some fat content, and that will naturally support the absorption of fat-soluble bioactives like CoQ10," says Ferira.
While we're on the topic of CoQ10 pairings, it's worth mentioning what shouldn't be taken with CoQ The supplement is associated with few drug interactions , but it can potentially interact with blood-thinning medications i. If you're on these medications or any medication, for that matter, always work with your health care practitioner before adding CoQ10 to your rotation, or they can help recommend how to space the timing of your medications versus supplements.
These drugs work by reducing the cholesterol production that can contribute to the disease. Although statins reduce cholesterol production, they also lower CoQ10 levels. Reduced CoQ10 levels can lead to mitochondrial dysfunction, which can cause muscle pain , or myopathy.
A randomized controlled trial investigated the effect of CoQ10 on statin-related muscle pain. The study involved 60 participants who had previously reported muscle pain while taking statins.
Over 3 months, each participant received daily doses of either mg of CoQ10 supplement or a placebo. The participants who took the CoQ10 supplements had significantly reduced statin-related muscle pain. Those who received the placebo reported no change in muscle pain. However, the authors of a meta-analysis evaluated the efficacy of CoQ10 supplementation for treating statin-related muscle pain. The meta-analysis included six studies with a combined total of patients.
The authors found no evidence that CoQ10 significantly improves statin-related muscle pain. Further large-scale RCTs are necessary to determine whether CoQ10 is a viable treatment for people experiencing statin-related muscle pain.
Chronic migraines may be due to inflammation of neurons and cells in a part of the brain called the trigeminovascular system. A clinical trial investigated whether coQ10 supplements could reduce inflammation in 45 women with episodic migraines.
The women took mg daily doses of either a CoQ10 supplement or a placebo. The women who took the CoQ10 supplements had fewer and less intense migraines when compared to the placebo group. Women who took the CoQ10 supplements also showed lower levels of certain inflammatory biomarkers. Inflammatory biomarkers are substances in the blood that indicate the presence of inflammation somewhere in the body. A meta-analysis reexamined five studies investigating the use of CoQ10 supplements for migraines.
The meta-analysis concluded that CoQ10 is more effective than a placebo at reducing the duration of migraines.
However, CoQ10 did not appear to affect migraine severity or frequency. These diseases are associated with free radical damage. A study investigated the effect of a Mediterranean diet combined with CoQ10 supplementation on metabolism in elderly adults.
This combination led to an increase in antioxidant biomarkers in the urine. The authors concluded that taking CoQ10 and eating a diet low in saturated fat may help protect against diseases caused by free radical damage. In another study , older adults received CoQ10 and selenium supplements for 48 months. The participants reported improvements in vitality, physical performance, and overall quality of life.
CoQ10 supplements appear to be safe, and most people tolerate them even at high doses. However, CoQ10 supplements can cause the following side effects:. People should consult a doctor before taking any new medications or dietary supplements, including CoQ CoQ10 is an antioxidant that exists in almost every cell of the human body. Although the body naturally produces CoQ10, some people may benefit from taking supplements.
Overall, CoQ10 supplements appear relatively safe and cause few side effects. Supplements are not regulated by the Food and Drug Administration FDA for purity or verified for labeling accuracy, so purchase only those products that have been tested by an independent lab.
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