Found in nearly every cell in the body, Coenzyme Q10 plays a valuable role in the production of energy. As we get older, our bodies produce less natural CoQ10, according to the Linus Pauling Institute, or LPI, so supplementing with CoQ10 has become increasingly popular. Even though it is naturally produced in our bodies, taking additional CoQ10 has shown to help various ailments and conditions. It has been packaged in multivitamin sets in pharmacies and health stores alike. As with starting any new treatments, consult your doctor first before supplementing with CoQ10.
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Coenzyme Q10, or CoQ10, is naturally created in the human body or taken in from diet. The enzyme is found mainly in the energy producing parts of the cells of the heart and liver, but it is also found in cells around the body. It is an enzyme that has a role in creating adenosine triphospate or ATP. ATP is the major source of energy in the body. The enzyme has been proven to help increase energy, support heart and blood vessel function, strengthen the immune system and provide antioxidant support, according to the University of Maryland Medical Center.
There has been inconclusive research on the benefits of CoQ10's effects on joint pain, but it has been shown to benefit exercise, physical exertion tolerance and comfort in moving with individuals who have muscular ailments, according to LPI. This hasn't been proven to cross over into healthier individuals who have regular joint pain.
Despite the fact that research on CoQ10 hasn't shown significant benefits with joint pain, the enzyme has been shown to help with other problems that occur in the body. CoQ10 has been shown to decrease both systolic and diastolic blood pressure in small increments after one to three months of taking additional CoQ10, according to UMMC. Supplementing with CoQ10 helps with metabolic disorders that create mitochondrial problems and hinder energy production in the body.
Dosage and Food Sources
Most adults should take 30 to 100 milligrams of CoQ10 in a day at various points. The Linus Pauling Institute reports that therapeutic doses run up to 300 milligrams per day, and no adverse effects have been seen in doses as high as 1,200 milligrams per day. There are options for forms of intake if you are supplementing, which include soft gel capsules, oral spray, hard shell capsules and tablets. You can also find CoQ10 in salmon, tuna, liver and whole grains.
Side effects of taking CoQ10 are few and are generally not serious. Avoid vigorous physical activity and exercise if supplementing with CoQ10. The enzyme decreases blood pressure, which may cause you to become faint. CoQ10 has been shown to interact with blood thinning medications, resulting in increased dosages necessary for the blood thinning medication to work properly. CoQ10 has been shown to increase liver enzymes, so people who have liver disease should consult their physicians before taking any supplements. Supplementing with CoQ10 has also shown common side effects, such as nausea, vomiting, headache, heartburn and diarrhea. The UMMC reports that it is unknown if CoQ10 is safe during pregnancy and breastfeeding.