We’ve compiled the health benefits of CoQ10, which participates in many functions in the body, from energy production to the functioning of the immune system, and the best sources of Coenzyme Q10.
Coenzyme Q10 (CoQ10) is a molecule naturally produced in our body and plays an important role in producing the energy needed especially for the development of vital functions.
CoQ10 levels rise in the human body during the first 25 years of life, but aging, chronic stress, the use of certain drugs such as statins, and conditions such as smoking gradually reduce its presence in the tissues that affect it most , such as the liver, heart or kidneys .
CoQ10 can be obtained from food, as well as from the body’s production. Red meat, turkey, chicken, offal, sardines, trout, tuna, anchovies, spinach, broccoli, cauliflower, carrots, oranges, strawberries, peanuts, walnuts, hazelnuts, flaxseeds, wheat and rye contain variable amounts of CoQ10. Consuming these foods with a balanced diet does not require supplements to increase CoQ10 levels in the body.
HEALTH BENEFITS OF COENZYME Q10
Coenzyme Q10, also known as ubiquinone, comes from the Latin ubique and means ‘everywhere’ because it is found in all cells of the body.
slows down aging
CoQ10 helps reduce the level of cellular oxidative stress in older people. According to research, supplementing the Mediterranean diet with CoQ10 has an antioxidant effect that helps delay the aging process.
Helps treat heart failure
Heart failure is often the result of other heart conditions, such as coronary artery disease or high blood pressure, and occurs when these problems affect the heart to the point that it contracts, relaxes, or cannot pump blood regularly. In a study of 420 people with heart failure, CoQ10 treatment for two years improved symptoms and reduced the risk of dying from heart problems.
May increase fertility
For women, fertility declines with age. With advanced age, CoQ10 production slows down, making the body less effective at protecting eggs from oxidative damage. According to one study, CoQ10 can help and even reverse this age-related decline. Similarly, male sperm are susceptible to the effects of oxidative damage. Several studies have concluded that CoQ10 can improve sperm quality, activity and concentration by increasing antioxidant protection.
Strengthens the immune system
According to the US National Cancer Institute (NIH), CoQ10 has been shown to stimulate the immune system and have the ability to protect the heart from damage caused by some chemotherapy drugs.
It can improve sports performance
CoQ10 can improve exercise performance, especially in sedentary people. In studies, it has been observed that CoQ10 and exercise mutually affect each other. While CoQ10 affects physical exercise performance, physical exercise applications also increase CoQ10 production. This can also aid recovery after exercise.
May fight against fatty liver
An animal study in Belgium found that CoQ10 helps to destroy the fats accumulated in the liver and use them as energy. It has also been observed that it prevents fatty liver disease, a common health problem in obese people, by increasing cellular metabolism.
Protects the brain
Mitochondria are the main energy generators of brain cells. Mitochondrial function declines with age. Loss of performance of mitochondria can lead to brain cell death and diseases such as Alzheimer’s or Parkinson’s. Unfortunately, the brain is very susceptible to oxidative damage due to its high fatty acid content and high oxygen demand. This oxidative damage increases the production of harmful compounds that can affect memory, cognition, and physical function. According to one study, CoQ10 can reduce these harmful compounds that can slow the progression of Alzheimer’s.
May balance cholesterol levels
A 2018 study of 80 women, all with type 2 diabetes, examined the effects of CoQ10. For 12 weeks, 36 participants were given 100 mg of CoQ10 per day, while the other 44 women were given a placebo. The study found that insulin resistance, ferritin, total cholesterol, and LDL cholesterol were reduced in the group that received the food, while HDL cholesterol increased significantly. In addition, the group that took CoQ10 also had lower blood triglyceride levels.
Analyzing a possible CoQ10 deficiency is something that still requires further study and scientific evidence. However, it is generally known that symptoms are associated with a lack of energy. The problem is that these symptoms can also indicate other deficiencies and diseases independent of CoQ10, so you need to see a doctor to evaluate all possibilities.
Factors that can cause decreased production of CoQ10 by the body include statin use, deficiency of the amino acid tyrosine or phenylalanine (precursors of Q10), vitamin B6 deficiency, and genetic mutations in the proteins involved in CoQ10 synthesis.
There are few scientific studies on the daily recommended amount of coenzyme Q10, and so far the general indications are daily doses ranging from 30 to 400 mg for certain medical demands. However, the ideal is to seek advice from a nutritionist.