What is Co Enzyme Q 10?
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Co Q 10 is the name of 2 vitamin-like, fat-soluble
substances known as Ubiquinone or ubidecarenone. First discovered in 1957, Co
Enzyme Q 10 as been studied extensively ever since. Your body must convert
Ubiquinone or ubidecarenone into Ubiquinol for it to be used. Ubiquinol is the
reduced (chemistry talk for already processed and its in its usable form)
form of ubiquinone.
What does Co Enzyme Q 10 do?
Co Enzyme Q 10 performs many vital functions in the body
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CoQ10 plays a role in the production of our energy. Around 95%
of our energy is produced by a process known as aerobic cellular respiration
and the production of ATP. CoQ10 plays an important role in this process in
every cell in the body
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It is a potent antioxidant in its own right, but also helps
other antioxidants such as vitamin E to do their work
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As an antioxidant CoQ10 helps to prevent the oxidation of LDL,
or bad cholesterol. This may have a positive effect on cardiovascular health
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It is also important for maintaining general heart health as
it is present in high concentrations due to the hearts requirement for energy
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CoQ10 has a positive effect on blood pressure
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There is some evidence that Co Q 10 plays a role in
reproductive health, both through its role in cellular energy production and via
improving the motility and health of sperm.
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Do I need Co Q 10?
Yes, you do need CoQ10. It is essential to your survival.
Without it, your body cannot produce sufficient energy to survive. ‘Energy’
isn’t just how you feel when you wake up in the morning. Energy is what every
cell in your body needs in order to function. Just as you need energy to get
out of bed and go to work for the day, your cells need energy to do their job.
That collective cellular energy IS your energy. If your cells have no energy, you
don’t either. The complete absence of cellular energy is death. CoQ10 allows
the production of energy that keeps your heart, liver and kidneys functioning.
Ask someone on the transplant list how vital those organs are to your survival.
Now lets not get all apocalyptic, we’re not all slowly dying
of a lack of CoQ10. There are however certain instances when we may have low
levels, and given its importance in the body, this is something to think about.
Am I at risk of being low in CoQ10?
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There are definitely risk factors for deficiency and low
CoQ10 levels
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Age – CoQ10 will often have to undergo a process of conversion
in the body before it can be used to produce ATP. Unfortunately as we age these
processes work less efficiently. It is said our production of CoQ10 begins to
drop from around the age of 30, however some believe that this reduction can
occur from our 20’s.
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Those on cholesterol lowering drugs (statins) and blood
pressure lowering drugs (beta blockers) are at risk of deficiency – The process
of synthesizing CoQ10 is blocked by Statins, and as a result CoQ10 levels in
the body are reduced by as much as 40%. It is not uncommon for those on these
drugs to feel lethargic. In Australia, many doctors will now recommend CoQ10 to
patients on these drugs to negate the side effects. If they haven’t, speak to
your doctor or pharmacist.
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Poor dietary intake will leave you at risk for lower levels
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As the higher concentrations of Co enzyme Q 10 are found in
meat, Vegetarians are at risk of lower levels
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Were do I get it?
Co Enzyme Q 10 is available from food sources, however many
of them are not necessarily eaten regularly in today’s society. For example it
is often found in animal hearts and livers (where it is at the highest
concentrations). It is also present in muscle meat however; just in lower
concentrations. You’ll also find it in much smaller concentrations in fish,
nuts and seeds and some plant foods including parsley, broccoli, spinach and
grapes. Avocado has a decent amount of CoQ10.
Supplementation with Co Q 10
Co Q 10 is available in supplement form. Many years ago it
was particularly expensive due to the small number of manufacturers, now
however, it can be easily purchased at quite good value. More recently, Ubiquinol
supplements have become available in Australia. Remember that Ubiquinone needs
to be converted to ubiquinol. It is believed that ubiquinol is faster absorbed
and easier for the body to use as its already in its preferred form.
How do I take it?
Co Enzyme Q 10 is fat soluble, meaning you really need to
take your supplement in the presence of food containing fat. This helps your
body to release bile and other enzymes, which will aid the digestion and
absorption of Co Q 10. I would suggest taking CO Q 10 in the morning, the last
thing you want is to feel the boost and be up all night!
How much should I take?
According to the Cardiac Surgical Research team from the
Alfred Hospital, we should look at a dosage of between 150-300mg Co Q 10 daily.
For most people however this is at the higher end, not to mention more costly
end, of the scale. Generally speaking 100mg a day should give you enough
benefit, when used in conjunction with diet of course. If you’ve been taking
this amount and aren’t feeling like it's suitable, or if you have a pre
existing condition, see your doctor, naturopath or nutritionist for a more
appropriate dosage range.
If you’re taking a Ubiquinol supplement, the dosage range
will generally be around the same, 100mg mark. Note that in Australia,
ubiquinol is also very expensive.
Will I notice any difference?
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That’s an interesting question and the answer is, I don’t
know! Many people feel a huge difference with Co Q 10. For example, my dad has
been on it for years and won’t go without it. He feels it in his energy levels.
I know people who find it too stimulating, and yet others who don’t feel the
energy effects at all. I would suggest that it’s likely to depend on your
current health status and how much Co Q 10 you get through your diet.
If you are on cholesterol or blood pressure medication and
you begin supplementation with Co Q 10, I would expect you to feel an increase
in energy and reducing in muscle soreness, although it can take a few months to reach full effect.
Toxicity and contraindications
Research has shown very little toxicity with Co Enzyme Q 10,
however dosages higher than 300mg have been shown to cause stomach and
digestive upsets in some people. Just something to keep in mind.
Given the effects of Co Q 10 on heart health, if you’re on
heart medication of any sort, blood thinners, blood pressure, anything, speak
to your doctor first.
So there you have it, Co Enzyme Q 10. Its important for our overall cardiovascular health and energy levels, not to mention as a fabulous antioxidant.
Are you using Co Q 10 currently? Would love to hear your feed back and experiences. Leave a comment and share what you know with others who are curious.
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