9 CoQ10 Supplement Benefits | Coenzyme Q10(CoQ10), Dosage, & Side Effects
Coenzyme Q10, also known as CoQ10, is an energy-generating compound in your cells.
Your body naturally produces CoQ10, but its production tends to decrease with age. Fortunately, CoQ10 can also be received through supplements or food.
CoQ10’s low levels were related to health conditions such as heart disease, brain disorders, diabetes, and cancer.
It is not clear whether low levels of CoQ10 cause or result from these diseases.
One thing is certain: a lot of research has revealed CoQ10’s many health benefits.
Here’s all you need to know about CoQ10.
What Is CoQ10?
CoQ10 is a compound that your body produces and is stored in your mitochondria cell.
Mitochondria is responsible for generating energy. Cells are also protected from oxidative damage and from bacteria or viruses.
CoQ10 production decreases as you age. Therefore, older people appear to be inadequate in this compound.
Other causes of CoQ10 deficiency include:
- Nutritional deficiencies such as deficiencies in vitamin B6
- Genetic defects in the synthesis or use of CoQ10
- Increased tissue demands as a result of disease
- Mitochondrial diseases
- Oxidative stress due to aging
- Side effects of treatments with statin
Research has shown that CoQ10 plays several important roles in your body.
One of its main functions is to help generate energy in your cells. It contributes to the production of adenosine triphosphate (ATP), a transfer of energy within cells.
It also plays an essential role as an antioxidant and protects cells from oxidative damage.
Excessive amounts of free radicals cause oxidative damage that can interfere with the cells ‘ normal functioning.
It is known to cause many health conditions.
Since ATP is used to perform all body functions and oxidative damage to cells is destructive, it is not surprising to note that some chronic diseases have been associated with low levels of CoQ10.
CoQ10 is present in all the cells of your body. But the highest concentrations are found in organ with the highest energy requirements such as heart, kidneys, lung and liver.
The following is a list of the 9 main benefits of CoQ10.
1.It can help to deal with heart failure
Heart failure often results from other cardiovascular conditions such as coronary artery disease or high blood pressure.
These conditions can cause oxidative and inflammatory damage to the veins and arteries.
Heart failure occurs when these problems affect the heart to the extent that they are unable to contract, relax or regularly pump blood through the body.
To make matters worse, some heart failure treatments have undesirable side effects, such as low blood pressure, while other treatments may further reduce CoQ10.
In a study of 420 people with heart failure, CoQ10 treatment improved their symptoms for two years and decreased the risk of death from heart failure.
Another study also treated 641 patients with CoQ10 or placebo for one year. At the end of the study, people in CoQ10 were hospitalized for heart failure less often and had less severe complications.
CoQ10 treatment could help restore optimal levels of power generation, reduce oxidative damage, and improve heart function, all of which can help treat heart failure.
CoQ10 appears to improve heart failure, enhance heart function, increase ATP production, and reduce oxidative damage.
2.It can help with fertility
Female fertility decreases with age as the number and quality of available eggs decreases.
CoQ10 is directly involved in this process. At age, CoQ10 production slows down and makes the body less effective in protecting eggs from oxidative damage.
The addition of CoQ10 appears to help and can even reverse this age-related decline in egg quality and quantity.
Male sperm is similarly susceptible to oxidative effects that may result in decreased sperm count, poor sperm quality, and infertility.
Several studies have concluded that by increasing antioxidant protection, sperm quality, activity and concentration can be improved as a supplement to CoQ10.
The anti-oxidant properties of CoQ10 can help improve sperm quality and reduce women’s decrease in egg count and quality.
3.It can help you keep your skin young
Your skin is your body’s largest organ and is widely exposed to aging agents.
These agents can be indoors and outdoors. Some cell damage and hormonal imbalances include internal damage factors.
External factors include environmental factors such as UV rays.
Harmful elements can lead to reduced skin moisture and protection against environmentally friendly aggressors and skin layer thinning.
Direct application of CoQ10 on the skin can reduce damage by increasing cell energy production and promoting antioxidant protection.
CoQ10 has been applied directly to the skin to reduce oxidative damage caused by UV rays and even to reduce wrinkle depth.
Finally, people with low levels of CoQ10 appear to be more likely to develop skin cancer.
CoQ10 can reduce sun damage and improve antioxidant protection when applied directly to the skin. CoQ10 supplementation can also help to reduce the risk of skin cancer.
4.It can reduce headaches
Abnormal mitochondrial function may lead to increased intake of calcium by cells, excessive production of free radicals, and reduced protection against antioxidants. This can lead to poor energy from brain cells and even
Since CoQ10 mainly lives in cell mitochondria, it has been shown that mitochondrial function improves and helps to decrease inflammation that may occur during migraines.
In fact, a study showed that CoQ10 supplementation is three times more likely than a placebo to reduce the number of migraines in 42 people.
CoQ10 deficiency was also observed in people with migraines.
A larger study showed that 1,550 people with low levels of CoQ10 had lower and lower headaches following CoQ10
It also seems that CoQ10 not only helps to treat, but can also prevent migraines.
CoQ10 supplements appear to help prevent and treat migraine as they increase mitochondrial function and reduce inflammation.
5.It might help with exercise performance
Oxidative stress can affect muscle function and therefore exercise performance.
Likewise, an abnormal mitochondrial function may reduce muscle energy, making it difficult for muscles to contract and continue exercise effectively.
CoQ10 can improve exercise performance by reducing oxidative stress in cells and improving mitochondrial functions.
In fact, one study studied the effects of CoQ10 on physical activity. These 1200 mg CoQ10 supplements for 60 days per day showed reduced oxidative stress (31).
In addition, adding CoQ10 can increase strength and reduce fatigue during exercise, both of which can improve exercise performance.
Oxidative stress and mitochondrial dysfunction can affect exercise performance. CoQ10 can help reduce the oxidative damage, promote exercise capacity and decrease fatigue.
6.It can help with diabetes
Oxidative stress can cause cell damage. This can lead to metabolic diseases like diabetes.
Abnormal mitochondrial function was also associated with insulin resistance.
CoQ10 has shown that insulin sensitivity is improving and blood sugar levels are regulated.
Adding CoQ10 may also help increase blood levels of CoQ10 by up to three times in people with diabetes who typically have low levels of this compound.
One study also had type 2 people with CoQ10 diabetes supplement type 2 for 12 weeks. This substantially reduced the rapid blood sugar and hemoglobin A1C levels, the average blood sugar level for two to three months.
Finally, CoQ10 could help prevent diabetes by boosting fat disintegration and reducing the buildup of fat cells that can lead to obesity or type 2 diabetes.
CoQ10 supplementation can improve insulin sensitivity and blood sugar levels.
7.It can play a role in prevention of cancer
Oxidative stress is known to cause cell damage and affect its function.
If your body is unable to combat oxidative damage effectively, your cell structure may be damaged and may result in increased risk of cancer.
CoQ10 can protect cells from oxidative stress and promote the production, health and survival of cellular energy.
Interestingly, it has been shown that patients with cancer have lower levels of CoQ10.
Low CoQ10 levels were associated with a higher cancer risk of up to 53.3 percent and show poor forecast for different types of cancer.
Additionally, one study has shown that adding CoQ10 can help reduce the likelihood of cancer recurrence.
CoQ10, which are strongly associated with cancer prevention and recurrence, playing a critical role in protecting cell DNA and cell survival.
8.It’s good for your Brain
Mitochondria are the main generators of energy in brain cells.
Mitochondrial function tends to decrease with age. Total mitochondrial dysfunction can kill brain cells and conditions like Alzheimer’s and Parkinson’s.
Unfortunately, the brain is very susceptible to oxidative harm due to its high fatty acid content and high demand for oxygen.
This oxidative damage promotes the production of harmful compounds that could affect memory, cognition, physical functions.
CoQ10 may reduce these harmful compounds and may slow the development of Alzheimer’s and Parkinson’s disease.
CoQ10 has been shown to protect brain cells against oxidative damage and to reduce the action of noxious compounds that can lead to brain disease.
9.CoQ10 Could Protect the Lungs
Your lungs have the most contact with oxygen of all your organs. This makes them highly susceptible to oxidative damage.
Increased oxidative damage to the lungs and poor antioxidant protection, including low levels of CoQ10, can lead to
lung diseases such as asthma and chronic obstructive pulmonary disease (COPD).
It has also been shown that people suffering from these conditions have lower levels of CoQ10.
A study showed that supplementing CoQ10 reduced inflammation in individuals with asthma, as well as their need for steroid medication to treat it.
Another study showed improvements in exercise performance in COPD sufferers. This was observed after supplementing with CoQ10 through better tissue oxygenation and heart rate.
CoQ10 may reduce lung disease oxidative and inflammatory damage.
Side Effects and Dosage
CoQ10 is available in two different ways: ubiquinol and ubiquinone.
Ubiquinol is the most absorbed form and accounts for 90% of CoQ10 in the blood. It is therefore recommended that the supplements containing the form of ubiquinol be selected.
If you want to buy an additional CoQ10 with the ubiquinol form, Machoah is an excellent choice.
The standard dose of CoQ10 is between 90 mg and 200 mg a day. Dose up to 500 mg appears to be well tolerated and several studies have taken higher doses even without serious adverse effects As CoQ10 is a fat-solutionary compound, it is slow and limited in absorption. However, taking CoQ10 food supplements can help your body absorb it up to three times faster than taking it without food.
In addition, some products offer solutions to improve the absorption of CoQ10 or the combination of CoQ10 and oils.
CoQ10 isn’t stored in your body. Therefore, its continued use is recommended in order to see its benefits.
CoQ10 supplementation appears to be well tolerated and low in human toxicity.
In fact, in some studies, there were no major side effects in participants that took daily doses of 1200 mg for 16 months.
However, if side effects are present, the daily dose should be divided into two to three smaller doses.
Since CoQ10 is fat-soluble, it is recommended that it be used with or combined with oils to improve its absorption.
The CoQ10 supplement appears to be well tolerated by individuals and has low toxicity.
Food Sources of CoQ10
While CoQ10 can be easily consumed as a supplement, it can also be found in certain foods.
CoQ10 appears to be absorbed by food or capsule.
The following foods include CoQ10:
- Organ meats: heart, liver and kidney
- Some muscle meats: pork, beef and chicken
- Fatty fish: trout, herring, sardine and mackerel
- Vegetables: Spinach, broccoli and cauliflower
- Fruits: oranges and strawberries
- Legumes: Soybeans, lentils and peanuts
- Nuts and seeds: Sesame and pistachio
- Oils: Soybean and canola oil
CoQ10 is found in some foods, especially organ meat. Foods also seem to absorb it as well as supplements.
The Bottom Line
CoQ10 is a fat-soluble, vitamin-like compound with many medical advantages.
It contributes to the production of cellular energy and serves as an antioxidant.
These characteristics help to protect cells and to prevent and treat certain chronic diseases.
CoQ10 has been shown to improve cardiac health and regulate blood glucose, help prevent and treat cancer, and reduce migraine frequency.
The oxidative damage that leads to muscle fatigue, skin damage and lung disease could also be reduced.
CoQ10 can be found as a well-tolerated supplement. It is also found in certain foods, such as animal organs, vegetables and legumes.
As the production of CoQ10 decreases with age, more can be done for adults of all ages.
Whether you eat more foods containing CoQ10 or take supplements, CoQ10 can be beneficial to your health.