Coenzyme Q10, also known as CoQ10, is a compound that helps generate energy in your cells. It's involved in making adenosine triphosphate (ATP), which is involved in several bodily functions. In recent years, the popularity of CoQ10 supplements has skyrocketed. Here are some of the benefits, uses, recommended dosage, and potential side effects of CoQ10.
What is CoQ10?
CoQ10 is a naturally occurring enzyme present in the mitochondria of every cell in our bodies. It plays a critical role in energy production and also acts as a powerful antioxidant, protecting cells from damage caused by harmful molecules1. As we age, or due to certain medical conditions, the levels of CoQ10 in the body can decrease, leading to a variety of health issues2.
Benefits of CoQ10 Supplements
Heart Health
Several studies have shown that CoQ10 can help improve heart health. It may help reduce blood pressure and prevent heart failure3. CoQ10 is highly concentrated in the heart and lungs, so it no wonder that a decrease can have severe implications for the cardiovascular system.
Statin Users! While statin drugs are great at lowering cholesterol, they also have a tendency of lowering serum CoQ10 levels. As a buffer against this, ask your doctor if you should be taking CoQ10 along side your statin to buffer against this.
Antioxidant Power
As an antioxidant, CoQ10 helps neutralize harmful free radicals that are produced in the body. This can help prevent cell damage and slow down the aging process4.
Energy Boost
Since CoQ10 plays a vital role in energy and ATP production, supplementation has shown to boost energy levels and improving physical performance5.
Cognitive Health
Like the heart, CoQ10 is highly concentrated in the brain. Because of the natural decline as we age, a lack of CoQ10 may be a contributor to a variety of cognitive issues. Supplementing with CoQ10 is a way to guard your brain against these many troubles.
Recommended Dose of CoQ10
The typical recommended dosage of CoQ10 ranges from 30 to 200 mg per day. However, specific dosages may vary based on individual health needs and should be discussed with a healthcare provider. It's worth noting that CoQ10 is fat-soluble, so it's best taken with a meal for optimal absorption7.
Potential Side Effects
While generally well-tolerated, some people may experience side effects when taking CoQ10. These can include insomnia, rashes, nausea, upper abdominal pain, dizziness, sensitivity to light, irritability, headache, heartburn, and fatigue8. If you experience any of these symptoms while taking CoQ10, it's important to contact your healthcare provider, as well as the supplement company you purchased it from.
Conclusion
CoQ10 is a vital compound that plays numerous roles in the body, but is especially important for heart, brain, and lung health. Supplementation can offer several benefits, particularly for individuals with certain health conditions or those who are looking to slow the aging process. However, as with any supplement, it's crucial to discuss its use with a healthcare provider to ensure it's safe and appropriate for your personal health needs.
