CoQ10, or coenzyme Q10, is a vitamin-like nutrient required by every cell in your body to create energy at the cellular level. Your body synthesizes CoQ10 and also gets it from dietary sources. It is an essential element of food, like a vitamin, that can be supplemented to promote optimal health, improve particular health conditions and offset the effects of certain medications. Taking 60 mg on a daily basis can improve your body's CoQ10 levels and provide you with health benefits.
Types
CoQ10 is available as a supplement in soft gel capsules, oral sprays, hard shell capsules, and tablets. The soft gel capsules tend to be better absorbed by the body. It also is an ingredient in organic cosmetics, lotions and toothpastes. According to the University of Maryland Medical Center, "clinical studies show that people with gum disease tend to have low levels of CoQ10 in their gums" and "CoQ10 supplements caused faster healing and tissue repair". Taking 60 mg of CoQ10 topically or sublingually promotes healing by "reconditioning the gum tissue, reducing inflammation and bleeding, inhibiting bacterial growth" says the American Dental Hygienists' Association.
Dosages
Preventive doses of CoQ10 range from 10 to 30 mg daily, while therapeutic dosages for more serious diseases range from 200 to 400 mg, preferably under the supervision of your healthcare provider. The common recommended dose for the majority of people is 30 to 200 mg daily, so 60 mg is well with guidelines. Because it is fat soluble, it is better absorbed when taken with some fat. Dietary sources of CoQ10 include oily fish, like salmon and tuna, organ meats, like liver, and whole grains.
Benefits
Supplementing with CoQ10 benefits the heart muscle by improving its cellular energy production and inhibiting blood clot formation. Heart disease, including heart failure, prior to and recovery from heart surgery, high blood pressure, high cholesterol, and heart damage caused by chemotherapy are all conditions which respond well to supplementation with CoQ10.
Warning
CoQ10 is considered safe with no significant side effects, except occasional stomach upset. It's always wise to check with your healthcare provider if you have any questions or concerns. If you are pregnant or breastfeeding, it is not wise to supplement with CoQ10 until more research is done.
Statins
Cholesterol-lowering drugs known as statins deplete the body's CoQ10 supply and can cause muscle pain. Taking 60 mg supplements can correct this deficiency and decrease muscle pain without affecting the medication's positive effects on cholesterol levels.
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