Coenzyme Q10, or CoQ10, is a compound found in the mitochondria of every cell. The mitochondria are the powerhouses of the cells that convert sugar into a form of energy called adenosine triphosphate, or ATP. ATP fuels all of your body's processes, such as breathing and your heart beat. CoQ10 helps the mitochondria make that energy. The compound is also an antioxidant and assists with muscle contractions and making protein.
Sources of CoQ10
Your body makes CoQ10 naturally, but levels decrease as you age. You can also get CoQ10 through diet and the compound appears in organ meats, oily fish and whole grains. CoQ10 supplements are available over the counter in pill form, including capsules, soft gels and tablets, and as an oral spray. Most people get enough CoQ10 through diet, but individuals with certain conditions, such as diabetes, or who are taking certain medications, such as beta blockers, could benefit from supplementation.
Benefits of CoQ10
MayoClinic.com lists several uses for CoQ10, including lowering high blood pressure, reducing age-related macular degeneration and reducing Alzheimer's disease-associated dementia. CoQ10 has also been linked with improving blood glucose and lowering blood cholesterol levels in people with diabetes, improving gum health as individuals with periodontal disease and as a treatment for Parkinson's disease. Furthermore, CoQ10 is reputed to reduce damage from stroke, boost athletic performance and delay the aging process. MayoClinic.com further states that preliminary studies do not support the diabetes blood sugar hypothesis, and some of the other claims are promising, but more study is needed.
CoQ10 Dosing
The recommended dose for adults is 30 to 200 mg daily, but MayoClinic.com advises that individuals can take as much as 1,200 mg split in several doses throughout the day. The University of Maryland recommends rinsing with 1 tsp. of oral spray one or two times daily to treat periodontal disease. Children younger than 18 years of age should not take CoQ10. Pregnant and breastfeeding women should avoid CoQ10 because it is unclear how it might affect fetuses and infants.
CoQ10 Side Effects and Interactions
Side effects associated with CoQ10 do occur are considered mild. They affect the digestive tract, such as nausea, vomiting, heartburn and diarrhea. There is also a risk of an allergic reaction, including itching and rash. You may also experience insomnia, dizziness, fatigue and light sensitivity. CoQ10 may decrease the effectiveness of blood thinners. Consult your physician before taking CoQ10 as a supplement.
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