Supplement Sunday- CoQ10
WHAT IS IT?
Coenzyme Q10 (CoQ10) or ubiquinone is a nutrient that occurs naturally in the body. CoQ10 is also in many foods we eat (e.g., fish, organ meats, whole grains). CoQ10 acts as an antioxidant, which protects cells from damage and plays an important part in the metabolism. The heart, liver, kidney and pancreas have the highest concentrations of CoQ10 in the body.
WHY SHOULD I CONSIDER TAKING THIS?
Although CoQ10 plays a key role in the body, most healthy people have enough CoQ10 naturally. There is some evidence that adding more -- in the form of CoQ10 supplements -- may be beneficial, in some cases. Increasing age and some medical conditions are associated with dropping levels of CoQ10, like heart diseases.
Your health care provider may recommend CoQ10 supplements if you are at high risk or have any of the following:
Age-related macular degeneration - CoQ10 levels in the retina can decline by approximately 40% with age. This decline may have two consequences: a decrease in antioxidant ability and a decrease in the rate of ATP synthesis in the retina and, as such, this decline may be linked to the progression of macular degeneration.
Cardiovascular disease and congestive heart failure - CoQ10 has been shown to improve symptoms of congestive heart failure. Although findings are mixed, CoQ10 might help reduce blood pressure. Some research also suggests that when combined with other nutrients, CoQ10 might aid recovery in people who've had bypass and heart valve surgeries.
Fibromyalgia - some studies have shown improvement in symptoms
High cholesterol and taking a statin - some preliminary evidence suggests that CoQ10 may help to prevent or treat the adverse effects, such as muscle pains and liver problems, of taking statin-type cholesterol drugs.
Migraine headaches - CoQ10 has also been studied as a preventive treatment for migraine headaches, though it may take several months to work
Mitochondrial diseases
HOW DO I TAKE IT?
Ubiquinone is typically supplemented in soft gels or chewable wafers. The body must convert ubiquinone into ubiquinol, the reduced form of CoQ10. This conversion may be compromised in some individuals,so ubiquinol is also available as a capsule or softgel supplement. While more bioavailable, ubiquinol tends to be more expensive.
DOSE?
Recommended doses vary depending on the condition being treated and should be recommended by your healthcare provider. General dosing rages are 100–300 mg daily, although higher doses have been studied in some conditions.
CONCERNS?
CoQ10 is generally well tolerated. There is a possible interaction between CoQ10 and blood thinning medications, so watch for increases in bleeding if you are taking them together.
Do not take in pregnancy and breastfeeding.
Here again is a great little short video on research and quality done by ConsumerLab:
Good Brands include:
CoQ10
Members' Mark from Sam's Club
Kirkland's from Costco
Doctor's Best High Absorption CoQ10
Nature's Bounty CoQ10
Spring Valley CoQ10
Ubiquinol
Qunol® Mega CoQ10 Ubiquinol
Life Extension® Super Ubiquinol CoQ10 100 mg
All material gathered and researched through my amazing fellowship program, The Arizona Center for Integrative Medicine.
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