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There are so many things to remember when it comes to our nutrition and health. We've all heard of vitamins and minerals, but what about coenzyme Q10? You might have seen it sold as a supplement and wondered if it's necessary. This nutrient occurs naturally in the body, yet it decreases with age. But just why do we need it, and what does it do?
If you're intrigued, click on the following gallery to discover why you should consider if your intake of coenzyme Q10 is adequate, or if you could need more.
Coenzyme Q10 is a nutrient that occurs naturally in the body. A powerful antioxidant, it is found in almost every single cell.
Antioxidants protect cells from damage, as they fight damaging particles in the body known as free radicals. Free radicals damage cell membranes, tamper with DNA, and can even cause cell death.
Coenzyme Q10 is usually shortened to the term CoQ10. It plays a key role in the generation of energy in the cells.
As we get older, our body begins to naturally decrease the amount of CoQ10 it produces. Low levels of CoQ10 have been linked to heart disease, cancer, diabetes, and degenerative diseases.
The CoQ10 in food is much lesser than that in supplements. In some cases, a doctor might recommend you take a CoQ10 supplement.
CoQ10 in supplement form is claimed to help with high blood pressure, due to its neutralizing, antioxidant effect on free radicals, increasing the production of energy in cells and stopping the formation of blood clots. However, it is not an accepted or recommended medication for lowering blood pressure.
Some research suggests CoQ10 could benefit treatment outcomes for people with heart failure. In one study, those with heart failure who took it showed less risk of dying.
They also showed much better improvement in their exercise capacity in comparison to those who took a placebo.
Male sperm is susceptible to oxidative damage, which can result in reduced sperm count, poor sperm quality, and infertility. Female fertility decreases with age due to the loss in the number and quality of eggs available.
In studies, supplementing with CoQ10 was found to help and even reverse the age-related decline in egg quality and quantity. Other studies have shown it could improve sperm quality, activity, and concentration, thanks to increasing antioxidant protection.
Cell damage and hormonal imbalances can lead to reduced skin moisture and protection. The layers of the skin can also begin to thin.
According to some studies, applying CoQ10 to the skin can help reduce oxidative damage caused by the sun's UV rays, and can aid with reducing the depth of wrinkles.
Mitochondria are the powerhouses of the cells. If mitochondria are functioning abnormally, the result can be low energy in the brain cells, which contributes to migraines.
In one review of five studies, CoQ10 was found to potentially reduce migraine frequency and duration in both children and adults.
If mitochondria are not working normally, there could be a reduction in energy reaching the muscles. This affects their capacity to contract efficiently and sustain exercise.
By decreasing oxidative stress in the cells and increasing mitochondrial function, CoQ10 could help improve exercise performance.
Cell damage can result in metabolic diseases such as diabetes and insulin resistance. Oxidative stress can induce this cell damage.
CoQ10 has been shown in studies to potentially promote blood sugar control and thereby help prevent insulin resistance.
In test tube studies, CoQ10 was found to block cancer cell growth. People with cancer have been shown to have lower CoQ10 levels.
Oxidative stress could be involved in cancer development, and this is something, as an antioxidant, that CoQ10 can help with. However, more research is needed before it can be definitively claimed.
Oxidative damage in the lungs and poor antioxidant protection has been linked to lung diseases such as chronic obstructive pulmonary disease (COPD) and asthma.
Some studies have shown that people with these conditions tend to have lower levels of CoQ10. By reducing oxidative damage in the lungs, CoQ10 could benefit respiratory conditions.
As mitochondrial function tends to decrease with age, brain cells die and conditions like Alzheimer's and Parkinson's become more common. The brain is highly susceptible to oxidative stress.
Harmful compounds produced by oxidative stress can affect memory, cognition, and physical functions. Again, more studies are needed, but the antioxidant effect of CoQ10 could be beneficial in helping protect against cognitive decline.
Animal organ meats have the highest concentration of CoQ10 per 100 g of food. Beef heart, beef liver, and chicken heart are among the highest sources.
Animal organs aren't the only high source of CoQ10. Meat in all forms also contains CoQ10. Reindeer meat is one of the highest sources, but you can also find a good amount of it in beef, chicken, and pork.
Salmon, mackerel, sardines, and trout also contain CoQ10. Mackerel provides about 6.75 mg of CoQ10 per 100 g, one of the highest fish sources.
Soybeans, which make up tofu, soy milk, and soy yogurt, contain many vitamins and minerals, as well as CoQ10. Boiled soybeans have 1.2 mg per 100 g, however, tofu and soy milk contain less (0.3 and 0.25 mg, respectively).
Lots of vegetables contain CoQ10. Broccoli is an excellent source of CoQ10, one of the best vegetable sources: 100 g provides 0.6 to 0.86 milligrams of CoQ10.
Nuts are packed with protein and other healthy nutrients, including CoQ10. Pistachios have 2 mg per 100 g serving, while sesame seeds have 1.7 mg.
Taking this fat-soluble, vitamin-like compound in a supplement is another option. You should always check with your doctor before taking a new supplement though.
Even at high dosages, CoQ10 is generally tolerated well. Side effects such as diarrhea, nausea, headache, and skin rashes have been reported, however.
Sources: (WebMD) (Healthline) (Mount Sinai) (Cleveland Clinic) (Mayo Clinic)
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There are so many things to remember when it comes to our nutrition and health. We've all heard of vitamins and minerals, but what about coenzyme Q10? You might have seen it sold as a supplement and wondered if it's necessary. This nutrient occurs naturally in the body, yet it decreases with age. But just why do we need it, and what does it do?
If you're intrigued, click on the following gallery to discover why you should consider if your intake of coenzyme Q10 is adequate, or if you could need more.