Welcome back to another spotlight post! Today our “guest” is CoQ10, otherwise known as Coenzyme-Q10. This nutrient is naturally found throughout the entire body (especially in higher concentrations in the kidneys, liver, pancreas, and heart). It’s stored by the mitochondria or “powerhouses” of the cell for energy. CoQ10 can also be obtained through food and supplementation. Many experts consider it to be a “vitamin-like” substance that is required for many chemical processes in the body, including optimizing our organs, cellular energy, and longevity. But this is just the short list of benefits regarding CoQ10. There are plenty more to talk about, which I hope you’re ready to find out with today’s in-depth post! Are you ready? Let’s get to it! [1]

Aging

One of mankind’s worst fears is aging. While everyone’s perspective on the matter is different, we cannot escape our biology. At the moment, no one lives forever. That being said, I think what the majority of us can get by is the way we age. Ask most people and I’m sure they’ll tell you that the physical deterioration that comes with getting old is something they’d like to avoid. Or, at the very least, bring to a bare minimum. Here’s where CoQ10 comes in.

Our mitochondria naturally start being impaired the older we get. On top of that, our ability to ward off inflammation starts slowing down. Currently, the research points to these declines as some of the leading causes of aging. [2] While there isn’t enough evidence to prove whether or not CoQ10 can stop aging, the fact that it too decreases with age shows we may be able to reverse some of the side effects of aging by increasing its production.

Supplementing with CoQ10 helped to improve levels of mitochondria in mice with accelerated aging, as well as activate mechanisms that were involved in the creation of new mitochondria. As a reminder, these studies have their limits; consider them as stepping stones to wider-scale, accurate methods in the future! [3]

Fitness

Now this area is speaking my language! The inflammation that comes with working out is to our benefit. However, it can also be to our detriment if our ability to recover from it is impaired. Looking back at our mitochondria, it’s been shown that dysfunctional mitochondria can hinder exercise performance (by muscle energy and contraction). Translation: our strength and endurance goes down. [4] Research from the Journal of the International Society of Sports Nutrition shows that short-term supplementation of CoQ10 in both trained and untrained subjects improves exercise performance and lowers inflammation and fatigue. [5] Furthermore, a 2008 study found that in a small group of healthy volunteers CoQ10 helped them to exercise longer and experience less fatigue (what’s interesting too is that the subjects were had to perform intense exercise). [6] 

Heart Health

Google CoQ10 supplement reviews online and you’ll see many people take it for heart health. That’s due to CoQ10’s ability to improve heart health by increasing cellular energy and lowering inflammation. And the research that proves it is quite impressive!

First, a large study of 641 subjects closely examined the effects of CoQ10 supplementation versus placebo for just one year. When the study was over, the researchers found that the CoQ10 group had fewer incidences of heart-related hospitalizations. [7] In older adults with chronic heart failure, CoQ10 helped play a role in their survival. [8] Similarly, in people undergoing heart surgery, CoQ10 was shown to help improve recovery. [9]

Migraines

No one likes migraines. Which is why CoQ10 might just be a lifesaver. Because there is an inflammatory component to migraines, CoQ10 can improve their onset by lowering inflammation (according to preliminary research, that is). [10] Further research on human subjects adds more credibility to this theory. A huge study involving 1,550 subjects with low or deficient levels of CoQ10 found greater relief and fewer instances of intense headaches upon supplementing with CoQ10. [11] Even better, both the American Headache Society and American Academy Neurology are interested in its ability to lower migraines, publishing the latest studies on their websites. [12] [13]

Diabetes

The causatives factors behind diabetes include inflammation and a degree of dysfunction in mitochondria. Further evidence shows that diabetics often have deficiencies in CoQ10, with anti-diabetic drugs adding fuel to the fire by depleting the body’s stores. [14] With this in mind, how can diabetics improve their condition? Once more, while the research is still preliminary (and you should always seek medical assistance before supplementing), what remains is noteworthy. A 2018 study published in the Journal of the American College of Nutrition found participants who supplemented with CoQ10 for 12 weeks had significant improvements in their blood sugar levels, inflammatory markers, and insulin resistance (especially when compared to a control group that didn’t take CoQ10). [15] An earlier study from the Journal of Clinical Pharmacy and Therapeutics in 2015 explains that while the current evidence on CoQ10’s effectiveness is limited, dosages between 100-300 mg of CoQ10 seem to be beneficial. However, it cautions that we still need more studies to better understand its use. [16]

Other Benefits

While I don’t want to turn this into a long essay, here are the other benefits that CoQ10 may provide:

• UV-ray protection
• Lowering skin cancer risk
• Skin health
• Fertility (improves the quality of sperm in men and eggs in women; also reduces egg decline)
• DNA protection
• Cellular longevity
• Brain cell protection (may help to prevent degenerate diseases like Alzheimer’s and Parkinson’s)
• Improved asthma
• May help with muscle weakness (mitochondrial myopathy), diabetic neuropathy (nerve pain in diabetes), and MS-related fatigue and low mood
• Fibromyalgia (chronic pain) relief

[17] [18]

Where to Get CoQ10

I do suggest you talk to a healthcare practitioner before taking it as a supplement. It could potentially interfere with any medications or health conditions you may have. Not only that, but the science is still mixed. Rather than betting your health on supplements, it’s better to look to food first.

Small amounts of CoQ10 can be found in foods like:

• Organ meats (especially heart, liver, and kidney)
• Beef
• Poultry
• Fatty fish (i.e., sardines, trout, etc.)
• Soy
• Whole grains
• Broccoli
• Spinach

[19]

And there you have it, everyone! Hope you picked up a thing or two with CoQ10. Let me know if there are other nutrients that I should highlight in a future post!

Sources:

[1] https://www.medicalnewstoday.com/articles/324113.php
[2] https://www.ncbi.nlm.nih.gov/pubmed/31083534
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5807419/
[4] https://www.ncbi.nlm.nih.gov/pubmed/23182644
[5] https://www.ncbi.nlm.nih.gov/pubmed/18318910/
[6] https://www.ncbi.nlm.nih.gov/pubmed/18272335/
[7] https://www.ncbi.nlm.nih.gov/pubmed/26512330
[8] http://www.onlinejacc.org/content/52/18/1435?ijkey=071e903af99a4c34080f55a671d954ca8c79a6ec&keytype2=tf_ipsecsha
[9] https://nccih.nih.gov/sites/nccam.nih.gov/files/Coenzyme_Q10_11-08-2015.pdf
[10] https://www.ncbi.nlm.nih.gov/pubmed/21586650
[11] https://www.ncbi.nlm.nih.gov/pubmed/17355497
[12] http://www.nvhi.net/docs/Nutraceuticals.pdf
[13] https://www.aan.com/PressRoom/Home/PressRelease/185
[14] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4939545/
[15] https://www.ncbi.nlm.nih.gov/pubmed/29111905
[16] https://www.ncbi.nlm.nih.gov/pubmed/25913756
[17] https://www.healthline.com/nutrition/coenzyme-q10#section11
[18] https://www.webmd.com/vitamins/ai/ingredientmono-938/coenzyme-q10
[19] https://www.medicalnewstoday.com/articles/324113.php