Coenzyme Q10 (CoQ10) is an absolutely amazing nutrient, and after reading this blog we hope that you’ll be just as excited as we are!
What is COQ10?
COQ10 otherwise known as ubiquinone or ubiquinol is a nutrient that is used by every cell in your body.
What makes COQ10 so amazing?
CoQ10 has some major functions within the body: COQ10 is an amazing antioxidant and even improves the function of OTHER antioxidants in your body! COQ10 helps your cells grow, keeps your cells alive longer, is anti aging, improves focus, attention, mood, energy, metabolism… (we can go on)!
What foods contain COQ10?
COQ10 is so important and essential that your body makes it. But you still need some outside sources of COQ10 to have a healthy level in your body. If you’re savvy in the kitchen, you may be eating COQ10 and not even know it. Meat and fish are excellent sources of CoQ10, but don’t worry vegetarians, you can get COQ10 in your diet too! Veggies like spinach and broccoli as well as peanuts and whole grains have loads of COQ10 but relatively less amounts than in non-vegetarian sources., but these sources have significantly smaller CoQ10 than meat and fish, so supplementation might be necessary (Borekova, et al., 2008).
How much COQ10 should I take?
Typically we recommend COQ10 100 mg to 300 mg in divided doses every day for best results.
Is COQ10 good for my mental health?
The answer is a resounding YES! COQ10 is like the spark-plugs in your car. If you have ever felt brain-fog, lethargic, tired, unmotivated, or depressed it might simply be due to a lack of the COQ10 spark that your brain needs. We see that COQ10 helps improve concentration, mood, memory, aids in AD(H)D, lifting depression, and it’s even neuroprotective, which means it can help prevent neurological diseases from occurring. If that’s not impressive, we don’t know what is!
Here are three reasons why you might consider supplementing with COQ10:
- It is great for your heart. Your heart muscle requires a huge amount of COQ10 for its importance in delivering life-sustaining pumping energy (Borekova, et al., 2008). A study by Mortensen, et al. (1990), discovered that CoQ10 levels were “significantly decreased in various groups of patients with myocardial failure (dilated and restrictive cardiomyopathy and alcoholic heart disease) as compared to “normal” myocardium” (Mortensen, et al., 1990). Mortensen, et al. also found that two thirds of patients who had severe heart failure, improved significantly when taking 100 mg of CoQ10 daily (Mortensen, et al., 1990).
- It improves your energy. CoQ10 plays a critical role in creating cellular energy (Borekova, et al., 2008)). Since this nutrient tends to be found in greater amounts in areas of the body where more energy is needed, if you do not have enough COQ10 in reserves, your body will have to work overtime to make up for the deficiency (Borekova, et al., 2008).
- It’s critical for brain health. Mitochondria are the central site of energy creation within the cell, and CoQ10 plays a crucial role in that (Mancuso, et al., 2009). Many neurological diseases can be attributed to mitochondrial dysfunction. Such diseases include amyotrophic lateral sclerosis (ALS), Alzheimer’s (AD) and Parkinson’s disease (PD)” (Mancuso, et al., 2009). AD is associated with mitochondrial dysfunction as well as oxidative damage (oxidative stress) (Mancuso, et al., 2009). In a study with mice, it was found that when given supplemental CoQ10, “the mice suppressed brain protein carbonyl levels, which are markers of oxidative damage” (Mancuso, et al., 2009).
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Mortensen, S.A., Vadhanavikit, S., Muratsu, K., & Folkers, K. (1990). Coenzyme Q10:
Clinical Benefits with Biochemical Correlates Suggesting a Scientific Breakthrough in the Management of Chronic Heart Failure. International Journal of Tissue Reactions, 12(3), 155-162.Retrieved from https://europepmc.org/abstract/med/2276893
Borekova, M., Hojerova, J., Koprda, V., & Bauerova, K. (2008). Nourishing and Health Benefits
of Coenzyme Q10 – a Review. Czech Journal of Food Sciences, 26, 229-241. Retrieved from http://agris.fao.org/agris-search/search.do?recordID=CZ2009000328
Mancuso, M., Orsucci, D., Calsolaro, V., Choub, A., & Siciliano, G. (2009). Coenzyme
Q10 and Neurological Diseases. Pharmaceuticals (Basel), 2(3), 134-149. doi: 10.3390/ph2030134