Today I have another supplement that may be of interest. Your body already produces this coenzyme that potentially prevents cancer, improves heart health, and can give you an energy boost throughout the day. It works by assisting your cells with the production of ATP in the mitochondria. Know what it is yet? If you guessed 2,3-dimethoxy,5-methyl, 6-polyisoprene parabenzoquinone or (ubiquinone), you’d be right but I’m guessing you didn’t lol. Keep reading for more information on why you wanted to add this to your stack yesterday!
Coenzyme Q10 and How it works
Okay you probably never heard of 2,3-dimethoxy,5-methyl, 6-polyisoprene parabenzoquinone before but maybe you’ve seen CoQ10 (Coenzyme Q10) on shelves or mentioned somewhere on the web. This Coenzyme is very important in the body as it assists in the production of ATP production, which is the cells energy source for everything we do; eating, breathing, digestion, you name it. It is also found in cell membranes, meaning it is vital to the integrity of all cells in the body.
By now you probably realize this coenzyme plays an important role in our bodies and may be wondering if you are at the recommended level. Well, as of now, there is no recommended intake level due to its ubiquitous nature in the body. Fortunately, this does not mean you cannot benefit from supplementing with it.
So why do we need to supplement with it if our body makes it? There are numerous reasons to consider. Like with most things within our body. As we age, CoQ10 levels become depleted (at age 20 levels begin to drop). Plus, if you exercise then your body will utilize CoQ10 at a higher rate as the increase in metabolic rate and respiration will increase the body’s demand for it. So, there’s a good probability most adults and people who exercise intensely will have their levels depleted and be in a deficit. CoQ10 will obviously benefit your everyday energy levels as it is critical in the production of ATP in our cells.
Increase Muscle Strength Gains by Growing Fast Twitch Muscle, Reducing Oxidative Stress, and Enhancing Recovery
Multiple research studies have demonstrated the positive impact of CoQ10 supplementation on exercise performance. A 2008 study conducted by Japanese researchers explored the effects of CoQ10 supplementation on exercise-induced fatigue. Participants were instructed to perform cycling exercises to exhaustion after receiving either 100 mg of CoQ10, 300 mg of CoQ10, or a placebo for eight days. The findings revealed that participants who consumed 300 mg of CoQ10 experienced reduced fatigue during exercise and exhibited faster recovery between exercise intervals, which are crucial for replenishing oxygen and generating adenosine triphosphate (ATP) via mitochondrial processes, enabling the body to prepare for subsequent exercise sets.
Australian researchers found that subjects taking just 300mg were able to increase the amount of fast twitch muscle they had in only 4 weeks. Though the mechanism is unknown, they suspect it acts as a gene regulator to activate genes that convert slow twitch fibers into fast twitch fibers.
A 2013 study published in the Journal of the International Society of Sports Nutrition revealed that athletes supplementing with CoQ10 experienced an average muscle power increase of 11% over six weeks, while the placebo group exhibited an increase of just over 8%. While the percentage increase may seem modest, it held statistical significance. Notably, these were elite athletes at the pinnacle of their performance, undergoing rigorous training to enhance their muscle power. Achieving a 2-3% increase in muscle power at such a high level of performance is a remarkable feat and is the difference in championships, sponsorships, and millions of dollars.
Now taking CoQ10 doesn’t stop all the muscle damage you incur from a hard workout. But what it will do is prevent the body from getting carried away with overing expressing pro-inflammatory compounds increasing the oxidative damage to the DNA. One study tested a group of runners on a 30-mile trek through Sierra Nevada. The placebo group had a 100% increase in markers for DNA damage vs the CoQ10 group’s 38% increase. By reducing the amount of cellular damage caused, a speedier recovery and increase of muscle and strength gains are had.
A Super Antioxidant: Fighting Cancer, Diabetes, Neurodegenerative, Heart, & Muscle Disorders
Over a hundred studies shows CoQ10 effectiveness for a wide range of diseases including cardiovascular disease, certain cancers, chronic fatigue syndrome, muscular dystrophy and neurodegenerative disorders (such as Alzheimer’s disease, Parkinson’s disease, and Huntington’s disease). It can improve heart function and reduce blood pressure. A 2007 meta-analysis, combining data from 12 clinical trials, conducted by Australian researchers demonstrated that CoQ10 supplementation effectively lowers blood pressure by an average of approximately 10%. Similarly, a 2011 German study reported a significant decrease in LDL cholesterol levels, reaching around 15%, among participants receiving CoQ10 supplementation. These remarkable effects are attributed to CoQ10’s ability to regulate gene expression, influencing cellular processes, and overall health outcomes. One of the ways CoQ10 helps prevent cardiovascular disease is by preventing LDL (bad) cholesterol from turning into a harmful form. When LDL cholesterol becomes oxidized, it can accumulate in the walls of our arteries, leading to the formation of plaque. Plaque buildup can eventually narrow or even block blood flow, increasing the risk of heart attack or stroke. CoQ10 acts as an antioxidant, neutralizing harmful molecules that can cause LDL cholesterol oxidation.
The investigation of CoQ10 as a potential cancer treatment originated from the observation that certain cancer patients exhibited abnormally low levels of CoQ10 in their bloodstream. This deficiency has been documented in patients suffering from myeloma, lymphoma, and breast, lung, prostate, pancreatic, colon, kidney, and head and neck cancers. Given the potential of CoQ10 to enhance immune function, it has been explored as an adjuvant therapy (treatment administered following the primary treatment). CoQ10’s immunostimulatory effects are primarily attributed to its potent antioxidant properties, which may also contribute to cancer prevention.
Since oxidative stress results in damage to DNA and protein, it has been implicated in many neurodegenerative disorders, including Alzheimer’s disease, Parkinson’s disease, and Huntington’s disease. By reducing oxidative stress, it may help to protect against such disorders, as well as against any neuronal damage produced by ischemia (lack of blood flow), atherosclerosis and toxic injury. Think of oxidative stress as having too much rust in your body. It can damage important molecules like DNA and proteins, which are essential for healthy brain function. The oxidative stress causes disorders and CoQ10 is like a powerful cleaning agent that helps remove the rust and reduce oxidative stress. Thus, protecting your brain and other systems in the body.
Another way CoQ10 contributes to cardiovascular health is by boosting the effectiveness of vitamin E. Vitamin E is another antioxidant, and together, they work in tandem to lower levels of C-reactive protein (CRP), a marker of inflammation. High levels of CRP are linked to an increased risk of heart disease and diabetes. By reducing CRP levels, CoQ10 helps protect against these conditions.
How to dose?
Do I have you convinced to give it a shot yet? Great! Now how to dose it you ask? The majority of the studies in humans showing significant effects with CoQ10 used a dose around 300 mg per day. While we can find it in some foods such as in beef, sardines, mackerel, and peanuts, there are only about 30 mg of CoQ10 in one pound of sardines, two pounds of beef, or two and a half pounds of peanuts. So, you probably will be better offer grabbing a supplement to take your 300 mg of CoQ10 daily with meals. Also, since CoQ10 is fat-soluble, it will be better absorbed when taken with food. To get even better absorption, researchers found adding a cup of grapefruit juice or 5 mg of BioPerine can increase absorption by 30% vs taking CoQ10 alone.
Where to Buy?
Since posting about supplementation, I’ve had some people ask me where do I get my supplements from? Well, in the past I’ve used different places and still do if I can find a good deal. I’ve used GNC, Bodybuilding.com, and The Vitamin Shoppe, to name a few. Currently, my go to has been iherb. They run a good number of specials and have a nice variety of supplements and brands I am familiar with. Not to mention, they have a nice loyalty program that rewards you for purchases and honest reviews of supplements you try. Since I’m all about saving money, I’ll share my code with you where new customers get an additional 10% off and existing customers get 5%. Just remember, little gains add up to big gains over time! https://www.iherb.com
References
Mellstedt H., et al. A deficiency of coenzyme Q10 (CoQ10) in conventional cancer therapy and blood levels of CoQ10 in cancer patients in Sweden. In: Eighth International Symposium on Biomedical and Clinical Aspects of Coenzyme Q (1994) The Molecular Aspects of Medicine.
Alf, D., et al. Ubiquinol supplementation enhances peak power production in trained athletes: a double-blind, placebo-controlled study. Journal of the International Society of Sports Nutrition 10:24, 2013.
Morisco C., et al. Effect of coenzyme Q10 therapy in patients with congestive heart failure: A long-term multicenter randomized study. In: Seventh International Symposium on Biomedical and Clinical Aspects of Coenzyme Q Folkers K., Mortensen S.A., Littarru G.P., Yamagami T., and Lenaz G. (eds) The Clinical Investigator, (1993) 71:S 34-S 136.
Rosenfeldt, F., et al. Systematic review of effect of coenzyme Q10 in physical exercise, hypertension and heart failure. BioFactors 18 (2003) 91–100.
Mizuno, K., et al. Anti-fatigue effects of coenzyme Q10 during physical fatigue. Nutrition 24(4): 293-299, 2008.
Bonetti, A., et al. Solito, G. Carmosino, A.M. Bargossi and P.L. Fiorella, Effect of ubidecarenone oral treatment on aerobic power in middle-aged trained subjects, J. Sports Med. Phys. Fitness 40 (2000), 51–57.
Fiorella, P. L., et al. Metabolic effects of coenzyme Q10 treatment in high level athletes, Biomedical and clinical aspects of Coenzyme Q10 , K. Folkers, G.P. Littaru and T. Yamagami, eds, 1991, p. 513–520.
Diaz-Castro, J., et al. Coenzyme Q(10) supplementation ameliorates inflammatory signaling and oxidative stress associated with strenuous exercise. Eur J Nutr. 2011 (in press).
Linnane A.W., et al. Cellular redox activity of coenzyme Q10: effect of CoQ10 supplementation on human skeletal muscle. Free Radic Res. 2002 Apr;36(4):445-53.
Young, J, et al. Coenzyme Q10: a review of its promise as a neuroprotectant. CNS Spectr. 2007 Jan;12(1):62-8.
Wealth, Health,& Fitness 