Addressing Energy Production and Overall Health
CoQ10 or coenzyme Q10 is an essential nutrient found in every cell in the body. CoQ10 plays an important role in making energy in the cells and protecting the body against free radicals. Coenzyme Q10 helps provide the energy for the healthy function of your heart, brain, muscles, kidneys, and other tissues.
CoQ10 is extremely helpful in strengthening the contraction of the heart muscle. As a pharmacist, I see many individuals taking medications that tend to lower the body’s Coq10 level. It is common to have a low CoQ10 level when using cholesterol-lowering medications called statins. Thirteen controlled studies conducted between 1990–2004 demonstrated significant drops in CoQ10 levels, due to the use of statin medications. Acid blockers, some blood pressure medications, and certain diabetes medications are some of the other drugs that lower coenzyme Q10 levels.
Source: NIH
In addition, after the age of 35 to 40 years, our body’s ability to make CoQ10 begins to decline. Increasing age, insufficient CoQ10 in our foods, impairment in CoQ10 production, genetic mutations, oxidative stress, increased tissue demands, and taking certain medications can all cause low CoQ10 levels. Supplementation with a high-quality coenzyme Q10 enables faster recovery of CoQ10 levels.
Which One Is Better: Ubiquinol Or Ubiquinone?
The short answer is Ubiquinol. To maintain energy production, CoQ10 is continuously recycled from ubiquinone to ubiquinol. Ubiquinone gets its name from the word “ubiquitous” because it is present everywhere in the human body.
The preferred supplement form of CoQ10 is Ubiquinol because it’s better absorbed by the body. Low levels of CoQ10 may be associated with feeling tired or with occasional muscle cramps/discomfort. In addition, low CoQ10 levels can limit the amount of cellular energy your body produces.
What Is The Recommended Daily Dose Of Ubiquinol?
The dose varies based on each individual’s needs. However, those who are older or have health concerns may want to start supplementing with 200 mg of Ubiquinol CoQ10 per day. A good maintenance dose after about two weeks is 100 mg per day. For better absorption, take it with food.
How To Choose A Good CoQ10?
Not all CoQ10 supplements are created equal. Certain manufacturing criteria can make a difference in the final product. At Community Clinical Pharmacy, we have done the research and carry carefully selected high-quality Coenzyme Q10 preparations.
What Foods Have CoQ10?
The Ubiquinol form of CoQ10 is found in certain foods such as chicken, oily fish, whole grains, peanuts, spinach, avocados, olive oil, and some other foods. However, the amount of ubiquinol found in these foods is relatively small. For example, to get 100 mg of ubiquinol CoQ10, you would have to eat 50 cups of spinach or more than three pounds of peanuts.
In addition, when food is cooked, some or all of the Ubiquinol can convert back to the conventional ubiquinone which is harder for the body to absorb.
Other Potential Benefits From Taking CoQ10
According to a small, randomized controlled trial of 42 patients with migraine, CoQ10 showed to be effective for migraine prevention. Patients given CoQ10 (100 mg three times daily) experienced a ≥50 percent reduction in attack frequency at three months than patients with placebo (47.6 versus 14.4 percent). Larger clinical trials are needed to confirm the benefit of CoQ10 for migraine prevention.
Source: NIH
CoQ10 may also be effective in individuals who have congestive heart failure, diabetic neuropathy, fibromyalgia, multiple sclerosis, and those who have suffered a myocardial infarction (heart attack). More studies are needed to prove the effectiveness of coenzyme Q10 for these medical conditions.
Ubiquinol CoQ10 is an over-the-counter supplement and can be safely taken with most prescription medications, but you should always check with your doctor or pharmacist before starting to take any dietary supplement, including Ubiquinol.
