How Does Coenzyme Q10 Relieve Muscle Damage In Athletes?

Coenzyme Q10 is a vitamin-like compound that is found in almost all cells in the body. The body produces adequate amounts, but it is also found in some foods, such as meat and seafood. Approximately 40 to 50 percent of coenzyme Q10 is found in the mitochondria of cells, which is the energy powerhouse that produces adenosine triphosphate, or ATP. Athletes may benefit from this supplement due to its powerful antioxidant properties and its ATP production. As with any new treatment, talk with your doctor before supplementing your diet with coenzyme Q10.

A Powerful Antioxidant

Antioxidants are compounds that help reverse oxidative damage by repairing damaged cells and tissues. During exercise, oxidative damage occurs in working muscles due to the demand for oxygen and breakdown of muscle fibers. In a 2008 study in the "British Journal of Nutrition," athletes took 300 mg of coenzyme Q10 per day for 20 days while maintaining normal activity. Markers of muscular injury were lower in the coenzyme Q10-supplemented group compared to the placebo group. Researchers concluded that supplementation with coenzyme Q10 reduces exercise-induced damage in athletes. With a reduction in oxidative damage post-exercise comes a reduction in fatigue and muscle soreness.

Energy Production

Coenzyme Q10 is involved in the production of ATP, which is the energy source for working muscles. Depending on the type and intensity of exercise, the demand for ATP in athletes is high. Therefore it is suggested that supplementation with coenzyme Q10 will increase ATP production. If energy needs are met, the potential for oxidative damage is reduced. Studies in healthy athletes validating this proposed mechanism of action do not exist as of 2011. However, research supports the benefit of a supplement if a pre-existing coenzyme Q10 deficiency exists.

Optimal Dosage and Safety

Coenzyme Q10 is sold in capsules and tablets in doses ranging from 10 to 130 mg. It appears to be safe in doses as high as 3,000 mg daily. Generally, coenzyme Q10 is well-tolerated, but potential gastrointestinal adverse effects may occur, including nausea, diarrhea and heartburn.

Effectiveness in Athletes

Few studies support the effectiveness of coenzyme Q10 in athletes in reducing muscular oxidative damage. Most research does not support the effectiveness of this supplement in athletes. More studies are needed in this population.