Research has found that CoQ10 is neuroprotective by aiding in ATP synthesis and related mitochondrial functions. In fact, in Dr.
Some of the best natural food sources of CoQ10 include:. CoQ10 supplementation is generally a good idea. As with any supplement, you should be sure to only use a high-quality product. That being said, I recommend milligrams per day for adults. Remember Vitamin K2 mentioned above? A recent study found that statins not only deplete CoQ10 but also inhibit the synthesis of Vitamin K2. These nutrients are important for anyone with heart conditions, especially those taking statins.
You should take you CoQ10 supplement with something fatty to help your body absorb it better. In the body, CoQ10 exists either in its oxidized form, ubiquinone, or in its reduced form, ubiquinol. When oxidized CoQ10 ubiquinone is used by the body, it transforms and becomes ubiquinol.
A CoQ10 supplement is best taken in ubiquinol form. I usually recommend mg with food. Or grab ground beef-liver capsules here. There are side effects that have been reported from taking too much CoQ10, these include:. Always take as directed by a medical practitioner, use a high-quality product, and stop if you notice any of these symptoms.
Also, studies have not been done on pregnant women and supplementation should be avoided at this point in time. So there you have it — CoQ10 is an essential nutrient. In my book The Dental Diet , I talk about the best way to eat for your oral health and overall health and CoQ10 is included.
For more information on Dr. Steven Lin is a dentist who focusses on the mouth-body connection. Through ancestral nutrition, the oral and gut microbiome, and epigenetics, his programs aim to prevent chronic dental and systemic disease. His book 'The Dental Diet', will be released on January 18'. To receive free updates on functional oral health from Dr. Lin, subscribe to his newsletter below. Maybe it depends of the form of coq 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.
People who are interested in trying CoQ10 supplements may want to consult a healthcare professional first. Experts do not recommend CoQ10 for people taking blood-thinning medications, insulin , or certain chemotherapy drugs. CoQ10 is available in some drug stores, pharmacies, and online. Mitochondria are often called the powerhouses of the cell. We explain how they got this title, and outline other important roles that they carry out. Omega-3 fatty acids are essential nutrients. Oily fish, seeds, and nuts are among the best sources.
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Learn about both…. In fact, one study investigated the effects of CoQ10 on physical activity. Those supplementing with 1, mg of CoQ10 per day for 60 days showed decreased oxidative stress Moreover, supplementing with CoQ10 can help increase power during exercise and reduce fatigue, both of which can improve exercise performance 32 , 33 , Summary: Exercise performance can be affected by oxidative stress and mitochondrial dysfunction.
CoQ10 can help lower oxidative damage, promote exercise capacity and decrease fatigue. Oxidative stress can induce cell damage. This can result in metabolic diseases like diabetes Abnormal mitochondrial function has also been linked to insulin resistance CoQ10 has been shown to improve insulin sensitivity and regulate blood sugar levels Supplementing with CoQ10 might also help increase CoQ10 concentrations in the blood by up to three times in people with diabetes who typically show low levels of this compound 37 , Also, one study had people with type 2 diabetes supplement with CoQ10 for 12 weeks.
Doing so significantly reduced fasting blood sugar levels and hemoglobin A1C, which is the average of blood sugar levels over the past two to three months Lastly, CoQ10 might help prevent diabetes by stimulating the breakdown of fats and reducing the accumulation of fat cells that could lead to obesity or type 2 diabetes Summary: Supplementing with CoQ10 can help increase insulin sensitivity and improve blood sugar levels.
Oxidative stress is known to cause cell damage and affect their function If your body is unable to effectively fight oxidative damage, the structure of your cells can become damaged, possibly increasing the risk of cancer 41 , CoQ10 may protect cells from oxidative stress and promote cellular energy production, promoting their health and survival 42 , Low levels of CoQ10 have been associated with up to a Summary: CoQ10 plays a critical role in the protection of cell DNA and cell survival, both of which are strongly linked to cancer prevention and recurrence.
Mitochondrial function tends to decrease with age. Unfortunately, the brain is very susceptible to oxidative damage due to its high fatty acid content and its high demand for oxygen. This oxidative damage enhances the production of harmful compounds that could affect memory, cognition and physical functions 48 , Summary: CoQ10 has been shown to protect brain cells from oxidative damage and reduce the action of harmful compounds that can lead to brain disease.
Of all your organs, your lungs have the most contact with oxygen. This makes them very susceptible to oxidative damage. Increased oxidative damage in the lungs and poor antioxidant protection, including low levels of CoQ10, can result in lung diseases like asthma and chronic obstructive pulmonary disease COPD Furthermore, it has been shown that people suffering from these conditions present lower levels of CoQ10 53 , A study demonstrated that supplementing with CoQ10 reduced inflammation in individuals who had asthma, as well as their need for steroid medications to treat it Another study showed improvements in exercise performance in those suffering from COPD.
This was observed through better tissue oxygenation and heart rate after supplementing with CoQ10 Summary: CoQ10 can reduce oxidative damage and inflammation that results in diseases of the lungs. If you want to buy a CoQ10 supplement containing the ubiquinol form, then there is an excellent selection on Amazon.
The standard dose of CoQ10 ranges from 90 mg to mg per day. Doses up to mg seem well tolerated, and several studies have used even higher doses without any serious side effects 59 , 60 , Because CoQ10 is a fat-soluble compound, its absorption is slow and limited. However, taking CoQ10 supplements with food can help your body absorb it up to three times faster than taking it without food 2 , Additionally, some products offer a solubilized form of CoQ10, or a combination of CoQ10 and oils, to improve its absorption 63 , 64 , Your body does not store CoQ Therefore, its continued use is recommended to see its benefits 58 , Supplementing with CoQ10 appears to be well tolerated by humans and have low toxicity In fact, participants in some studies showed no major side effects taking daily doses of 1, mg for 16 months However, if side effects appear, it is recommended to divide the daily dose into two to three smaller doses.
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