What it is:
Coenzyme Q10 (CoQ10) is an antioxidant compound made by almost all cells of the body and used in the mitochondria for energy production. We need antioxidants to help prevent damage within the body from excess free radicals. Producing the correct amount of CoQ10 is important to maintain a balance within the body.
It is CoQ10’s antioxidant and energy-producing properties that has made it of interest to athletes. The energy-boosting claims are based upon the idea that supplementing the coenzyme will add to an athlete's performance.
The body typically makes CoQ10 in sufficient amounts, but production may decrease with aging or might be affected by medications such as statins. It is therefore supplemented by some in the form of either ubiquinone or ubiquinol (active form), for there are many conditions that are affected by a lack of the coenzyme.
Purported claims:
Improve heart health
Improve cholesterol levels
Improve athletic performance
Decrease side effects caused by statin medications
Decrease migraine occurrence
Decrease oxidative damage (improved aging)
What the science says:
CoQ10 levels have been shown to lower as we age or in those with certain chronic conditions. The active form of CoQ10, ubiquinol, has antioxidant properties that show it’s an effective substance that could be either beneficial or detrimental depending on the person or drugs it interacts with when supplemented.
The amounts found in whole foods are small -- typically not enough to induce a significant change in the body but may be enough to top up a healthy adult's production levels.
Heart Health: Research has shown that 100 mg of CoQ10 daily might improve the heart's ability to pump blood and reduce the risk of a cardiovascular event. It is unknown whether these changes are long-term, but they may enhance the quality of life in patients with existing heart issues. However, other research suggests issues in chronic diseases such as heart failure.
Cholesterol & Statins: Some research has suggested that supplementation of CoQ10 reduces cholesterol and reduces side effects associated with cholesterol medications, statins. These studies were small, and more research is needed for guidelines in cholesterol reduction. However, there has been evidence of CoQ10's relief of muscle-related side effects, such as pain, weakness, cramping, and tiredness.
Migraines: Some research has shown that supplementation with CoQ10 can modestly decrease the frequency of migraines per month. More research is needed, but supplementation of 100 mg/day for at least 3 months may be effective in some people.
Athletic performance: CoQ10 is used in the mitochondria for energy production, which has led to the belief that supplementation may increase energy and athletic performance. However, consuming an enzyme in higher quantities does not necessarily mean it will be utilized and converted to the desired properties.
At this time, there are mixed results, and research hasn’t proven supplementation to be a significant performance enhancer but might give an edge. The anti-inflammatory or positive cardiovascular properties have been theorized as reasons CoQ10 may have benefited some older athletes In recovery.
In one small research study (Alf, 2013), both the placebo and supplement groups increased their power output, but the supplement group had a higher increase.
Aging: Currently, there is not enough research out there to support that CoQ10 supplementation will reduce oxidative damage needed to prevent mitochondrial dysfunction. Further research is needed to understand how supplementation might prevent neurodegenerative diseases and improve cognitive health. However, there is some research (Barcelos, 2019) that CoQ10 may aid older adult’s cardiac function.
Our take:
First, determine why you might be interested in CoQ10 supplementation. Getting nutrients, including antioxidants, from whole foods is your best first-line defense. Animal proteins such as eggs, oily fish, nuts, chicken, and organs (liver) also contain CoQ10 in varying quantities but can be utilized to supplement our own bodies' production.
If you’re still curious, let your Client Advocate know, and they can discuss the Apeiron Life supplement program with you. Consuming CoQ10 is generally recognized as safe, with few reported side effects.
Will this benefit you?
Likely not, unless you are on a statin or undernourished from whole foods. The research is not strong enough to widely state that supplementation benefits everyone. With more research, there is potential that CoQ10 may aid specific populations, such as those who have had cardiovascular issues or are undernourished.
Though CoQ10 isn’t widely abundant in foods, it can be found and is still beneficial to incorporate sources in your regular diet. CoQ10 can be found in organ meats, fatty fish, spinach, broccoli, cauliflower, strawberries, lentils, peanuts, sesame, and whole grains.
Be wary that a reduction in CoQ10 supplementation has shown a drop in levels below original values, although levels eventually recovered. Tapering off supplementation is recommended.
Still curious to try it? If you do, here’s what to keep an eye on:
Generally, typical doses seen in CoQ10 supplements (50-200 mg/day) are safe, but there are possible interactions with blood thinning, thyroid, and diabetes medications. Divided doses into 2-3 portions throughout the day may help to avoid side effects. The active form ubiquinol should be consumed in lower quantities, ~25mg/day, as it’s more bioavailable to the body.
Some digestive side effects like stomach pain, nausea, heartburn, or diarrhea might occur. As always, consult your physician and Aperion Life Client Advocate before starting any new supplement routine.
CoQ10 is fat-soluble. Therefore, it may be best taken with a fat-containing meal. Also, black pepper’s active ingredient, piperine, may increase CoQ10’s bioavailability.
References and additional reading:
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