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What Is CoQ10?



Learn more about this potent antioxidant, which you can consider taking as an added supplement

The body naturally absorbs and produces all kinds of essential substances, such as antioxidants, vitamins, and minerals. They keep your body healthy and in good working order. However, we can develop problems and require supplements to address the deficiencies at moments.

One of the most popular supplements is CoQ10, which some studies have shown to be a viable solution for various health problems. Dietitian Devon Peart, MHSc., BASc., RD discusses the benefits of CoQ10 supplements and the people who should use these supplements.

What is CoQ10?

While CoQ10 is available as a supplement, it’s a nutrient produced naturally within your body. It is a potent antioxidant that helps protect your heart, brain, and muscles. “CoQ10 is in virtually all cells in the body,” Peart states. “It’s most often found in mitochondria, which is the “powerhouse” of cells. It’s a part of the production of energy and biological reactions.” Additionally, CoQ10 has anti-inflammatory properties.


Certain foods contain CoQ10. It is found in:

  • Fish with oily oils like mackerel, sardines, and salmon.
  • Eggs
  • Nuts
  • Chicken
  • Organ meats, such as brains, livers, or hearts.
  • Whole grains.

“Most of your CoQ10 needs are met by what you make in your body,” Peart states. “However, you do get some CoQ10 from food.”

What are the causes of deficiency in CoQ10?

Certain conditions in the body — like cancer, heart disease, neurodegenerative diseases, and diabetes, such as Parkinson’s disease or Alzheimer’s, may result in decreased levels of CoQ10.

Age can affect your CoQ10 levels, too. “Like many other things, it’s a natural function of age — your ability to make CoQ10 decreases as you get older,” Peart states, adding that your capacity to create CoQ10 is at its peak in your 20s.

But determining the presence of a deficit can be tricky since it won’t always show in the blood test. “The amount of CoQ10 in your blood doesn’t necessarily reflect the amount in your tissues and cells,” Peart observes. “Your blood levels of CoQ10 can be in the normal range, but you could still be deficient if you aren’t absorbing it well.”


What are the best CoQ10 supplements?

CoQ10 supplements aren’t required for all. “If you have a balanced diet and’re young and healthy, you probably have enough CoQ10 in your body,” Peart declares. “Supplements can be helpful if there’s a CoQ10 deficiency.” While studies on the efficacy of CoQ10 have come to diverse conclusions, the consensus is that supplements are believed to be beneficial in some specific ailments.


Studies have demonstrated that the anti-inflammatory effects of CoQ10 supplements may help reduce the severity, frequency, and length of migraines. Another study where CoQ10 was used in conjunction with riboflavin and magnesium produced promising results in reducing migraine pain and its impact.

But both studies are insignificant, which means further research is required for definitive conclusions. Furthermore, the positive results occurred only when taking a significant dose of an ingredient. It is essential to consult with your physician before taking CoQ10 to help treat migraine.

Heart disease

Researchers have discovered that CoQ10 supplements could benefit those suffering from heart disease. In a study that lasted for a long time, those in moderate or severe cardiac failure and taking daily CoQ10 supplements had a decreased chance — specifically, 42 percent — of suffering the first significant adverse cardiac event (MACE). These include sudden hospitalization due to heart failure or death from cardiovascular disease.

The participants also had a lower risk of heart-related deaths (43 percent) and death due to any cause (42 percent). “This CoQ10 supplementation is in addition to other treatments you’re using,” Peart states. “Co10 supplementation is meant to work with, not replace, what you’re already doing.”


However, a 2020 review of research on the CoQ10 supplement and heart disease noted that the various types of studies (and different conclusions drawn from studies) suggested that further studies and analysis would provide a better understanding. In particular, it was noted that further research is required to establish the most effective CoQ10 dosage for supplements. Furthermore, other studies are needed to understand the effects of CoQ10 supplements on patients suffering from heart failure who are taking statins.

Do CoQ10 supplements aid in the case of statins?

Statins are typically given to patients suffering from heart disease to lower cholesterol levels. This powerful drug can reduce the risk of heart strokes and attacks. For some, statins can trigger side effects like muscles pain, weakness, or cramping.

A study in 2018 showed that CoQ10 supplements when used together with other treatments, decreased muscles pain and weakness. Additionally, a study in 2013 showed that CoQ10 supplements helped reduce inflammation in patients with coronary artery disease taking statins. A review of the current trials released in early 2020 suggested further research and more extensive clinical trials to arrive at definitive conclusions regarding CoQ10 supplements decreasing the symptoms caused by statins.

Yet, “there are currently doctors recommending CoQ10 supplements in addition to established treatments such as statins, as the supplements are generally recognized as safe, and potentially beneficial,” Peart adds.

Do CoQ10 Supplements safe to use?

Peart says the safety of supplementing CoQ10 “hasn’t been well established yet,” however, he adds, “We are operating under the assumption that it’s safe to take, unless and until we discover that it isn’t.”


It’s still important to speak with your physician to ensure that CoQ10 doesn’t interfere with other medications you’re currently taking. “For example, CoQ10 can lower blood pressure,” Peart states. “If you’re taking the blood thinners you are on, it could be too much to use a supplement with CoQ10. In certain instances, CoQ10 supplements can reduce your blood glucose level. If you’re suffering from diabetes, supplements with CoQ10 may not be the best choice for you.”

However, if you’re not suffering from any medical conditions that could reduce your CoQ10 levels, you’re not required to take supplements. “People sometimes approach taking supplements with the idea that more is better,” Peart clarifies. “That’s not always the case. If you don’t have any deficiencies initially, the supplementation will probably not be a big deal.”

She says that simply the fact that a supplement works at a specific dose does not mean that it is more beneficial. “There’s not necessarily added benefit to higher levels of supplementation,” she says.

Additionally, even if you have a supplement in your diet, your body may not necessarily take it the way you would like. “You can take a CoQ10 supplement, and it can increase the amount of CoQ10 that’s circulating in your blood,” Peart states. “But how bioavailable that is — much we can use — is still uncertain.”

CoQ10 supplement side effects

Peart explains that CoQ10 adverse reactions can be “rare,” but can include nausea, diarrhea, and heartburn. “Especially if you’re supplementing at high levels,” she adds.


Discuss with your physician regarding supplements and vitamins you’re taking.

When you first begin taking any supplement, it is always advisable to talk to your physician. “One hundred milligrams a day is a pretty typical dose for CoQ10,” Peart declares. “But there isn’t a standard dose at this time. The dosage will also depend on the use you intend to use the product for.”

Supplements are also as well-regulated, and it’s difficult to tell if what’s listed on the label corresponds to the product you’re taking. Additionally, Peart states that you aren’t required to purchase CoQ10 in the form known as Ubiquinol, which is more expensive.

“Ubiquinol is often billed as the ‘most absorbable’ active form,” she states. “However it’s not an important difference. Many factors affect how well absorption takes place. Making CoQ10 supplements an acceptable form for our bodies is a complicated procedure.” When you wish to increase absorption, she recommends that you take your CoQ10 supplement along with food. “It’s a fat-soluble nutrient, so taking it with food maximizes absorption,” she clarifies.

It’s essential to consider the following before taking a supplement with CoQ10. “The bottom line is, if you’re young and healthy, I don’t think you have any need to supplement with CoQ10,” Peart says. “I would say that if you have heart disease, or if you get migraines, or if you are over 50, you might want to consider supplementation in consultation with your doctor.”

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How people power drives climate-friendly business.



Before, price and manufacturer could have been king when it came to consumer decisions. But spurred by the effects of weather modification, New Zealanders increasingly want to support climate-friendly corporations that are thinking sustainably and performing their bit to donate to a minimal carbon economy and Aotearoa New Zealand.

The study highlights this shift in thinking. Based on EECA’s (the Energy Efficiency and Conservation Authority) regular Consumer Monitor, 82 percent of New Zealanders want corporations to complete more to lessen their environmental impact. And while EECA’s Business Monitor says only 24 percent of corporations think their customers or companies are stimulating them to achieve more, the proven fact that acting on weather modification can provide an aggressive benefit does seem to be gaining ground. This isn’t precisely about the giant corporations, either. New Zealanders want SMEs to be sustainable corporations as well.

Help the planet by choosing businesses with sustainable packaging or bringing your own containers.

Auckland early childhood educator and mother-of-three Dorothy Lacey spends lots of time – and income – shopping on the internet for her family and adding items to her childcare center. As the effects of weather modification have increased, she has discovered himself wanting to see corporations prioritize their footprint.

“Oh, for certain, I look up a business and observe green it is before I get any such thing from them,” she says. “If they’re carbon-neutral or use compostable presentation or perhaps overall have a commitment to increasing things when it comes to the environment, they get my money. It starts to have quite simple to inform which are the great kinds and you then only begin encouraging them and don’t work with the others.”

The ability these customers hold is twofold. Firstly, they inspire buddies and family to follow their case by getting more carbon-conscious when it comes to purchases – EECA’s research indicates that force from buddies and family includes a better effect than a societal strain on the number of weather actions people take.


Citizen Collective beer and bread.

As it pertains to corporations themselves, some do note that lowering energy use and taking a more climate-friendly approach is an intelligent organization’s decision future-proofing them from shifting consumer preferences.

Person Combined is one organization in front of the curve. The Auckland-based opportunity takes unsold supermarket bread and converts it into beer, and then uses the mash from the beer-brewing process to change it into bread.

“After the brew, we were left with this beautiful solution, and we decided there must be a method to use it,” says Add Founder, Person co-founder.

“We’re using less water, land, and energy to cultivate, harvest and dry the barley — that is very intense from a power perception — resulting in fewer emissions.

Customers can encourage businesses to be more climate friendly.

“We’ve also got some great opinions for the very reassuring beer,” says Shepherd. “We reckon we’re performing something worthwhile, but the products have to be excellent to work.”

New Zealanders can also straight inspire corporations to produce improvements to help minimize their energy use and carbon emissions. You will find a range of easy measures we could all follow to encourage corporations to go to the talk.

Taking a more climate-friendly approach is a smart business decision.

Use your effect

Showing the others what you’re performing differently in your living to support climate-friendly corporations is among the main things you can do – so ensure you reveal your finds and ideas, and chat, article and share. Given the energy of recommendations for weather action, we’re all influencers! Keep in mind this is focused on development and not excellence, and its key corporations’ sense is reinforced in (authentically) speaking about the measures they’re taking.

Election along with your budget

Where we invest, our income is the best way to exhibit consumer power. Once a business sees income and manufacturer commitment to being climate-friendly, the others can follow suit. Furthermore, a company not succeeding on an environmentally-friendly top might be incentivized to complete better.


Customers can vote with their wallet and choose climate friendly businesses.

Knowledge is (green) power.

Be interested and stay educated about energy, emissions, and weather change.

Use the practical Manual to the Language of Environment Change on GenLess.govt.NZ to discover or ensure what the words and words about weather modification mean. It will help with speaking confidently about the difficulties with others.

Ask questions

Wondering to visit a business’s sustainability strategy or asking what they’re performing to lower their environmental influence can go a lengthy way. Only a few customers asking could be the impetus a business needs to begin with on the journey. Clients can see if a company has environmental accreditation, like the people offered by B Corp or Toitū Envirocare.

“I’ll inform my buddies and workmates about a business I came across that’s excellent green credentials,” says Lacey. “Frequently, they will be smaller operators and have been encouraged to me, so I then go and pass that info along to someone else.”

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What is Open Enrollment for Health Insurance?



Health insurance is essential no matter what stage of your life. There are some exceptions to this rule, but most insurance policies require that you stay with the plan for an entire year. You can change your coverage and enroll in a new program during the annual open enrollment period. This is everything you need about open enrollment for your health insurance.

What is Open Enrollment?

Open enrollment is when you have the opportunity to change or select your health insurance plan. The timing of registration will vary depending on which method you are enrolling in,” said Anand Shukla (senior vice president, individual markets, Aetna), a CVS Health company.

The Medicare annual enrollment period, for instance, runs from October 15 to December 7. The Affordable Care Act (ACA), Marketplace/Exchange open enrollment period starts on November 1.

“If your employer offers health insurance, you may be eligible for an annual enrollment period. During this time, you can sign up or modify your coverage. Shukla says that it is essential to verify these dates with your employer.


How to Maximize Open Entry Periods

Open enrollment can be accessed in many ways. First, find out when you are eligible. Koleen Cavanaugh (Vice President of Marketing at Independence Blue Cross in Philadelphia) says that your open enrollment period will depend on where and how you buy insurance.

Next, assess your lifestyle and Health. Kyu Rhee M.D. is Aetna’s senior vice president, chief medical officer, and chief medical officer. To help you do this, Kyu Rhee recommends asking the following questions:

  • Are you currently seeing a primary care doctor, or do you see any other medical specialists?
  • Which medications are you taking?
  • What diagnostic tests such as imaging or blood tests do you require?
  • Are you due to receive critical preventive screenings such as vaccinations or cancer screenings?
  • Do you have multiple chronic conditions?
  • Are you planning any procedures or surgeries?

After you have narrowed down what you want, you can start looking at coverage options. Dylan H. Roby, Associate Professor of Health, Society and Behavior, University of California, Irvine’s Program in Public Health, suggests that you look for a plan that suits your needs for the next year, both in terms of monthly premiums in terms of your health needs.

You can also talk to a trusted broker or licensed advisor in your locality to learn more about the available plans. Shukla says that many insurers offer seminars in their local communities, which provide information on programs and allow you to ask questions.

When choosing a plan, consider the four Ds: doctors, drugs, diagnostics, and deductibles. Dr. Rhee says that you should ensure your doctors are connected, that your medications are covered, and that critical diagnostic tests such as blood tests and imaging can be accessed. Also, make sure your deductible is affordable.

He also suggests that you consider hearing, vision, and dental coverage. It is ideal to have telehealth visits or virtual care included in your health plan. He says that your health plan is your ticket for staying and getting well.


Featured Health Insurance Partners

Open Enrollment Management for Different Types of Health Insurance

Roby recommends that you consider more than just the premiums when viewing the details of any health insurance plan. He says that deductibles and copayments are significant, including coinsurance, coinsurance, and out-of-pocket limits.

These are additional tips for maximizing your open enrollment period based on your insurance plan.


The Advance Premium Tax Credit (APTC) is available to anyone who decides on an ACA Marketplace plan. Open enrollment starts on November 1. Shukla says that APTC can be a significant reduction in the premium you pay for insurance coverage, depending on your household income.

Roby adds that reviewing your options at each open enrollment period is wise as the tax credits or subsidies you have may be affected by changes in your local health insurance plans and policies.


Nearly 90% of the consumers who used to get their health insurance received the APTC during the 2021 open enrollment period. The average APTC amount for eligible recipients was 85% of their premiums during the 2020 and 2021 available enrollment periods.


According to Carrie Jardine (a revenue cycle manager at Heading Health in Austin), Medicare health insurance’s initial open enrollment period covers seven months. Heading Health is a mental health clinic. It starts three months before your eligibility for Medicare, generally when you turn 65. It continues until your birthday month and ends three months later.

However, the Medicare annual enrollment period runs from October 15 to December 7. Jardine says that you can either stay on the standard Medicare plan or choose to enroll in a Medicare Advantage plan through one of many commercial payers.

Employer-sponsored insurance

Jardine explains that if you get health insurance through your employer, the initial open enrollment period is when you are eligible to enroll with the employer’s insurance carrier. This is usually determined at the discretion of the employer.

An annual open enrollment period may be offered by your employer, in which employees can choose another plan. However, this is not an obligation for all companies.


Roby says it might be good to join a low-cost, high-deductible plan, significantly if your employer contributes money to your health savings account.

What if I want to make changes outside of open enrollment?

You can’t make any changes to your coverage options after the open enrollment period. This is only possible if you are eligible for a particular enrollment period due to a qualifying life event such as a birth, marriage or adoption, loss of coverage or change of residence, income change, or becoming a U.S citizen. You may be able to enroll in a new plan within 60 days or 60 days, depending on your circumstances.

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For better mental health, add these food items to your diet.



It could be due to many factors. Scientists have identified the gut-brain connection as one explanation. Neurotransmitters are what link the brain to the gastrointestinal system.

Healthy eating is one of the best things you can do for your health. A healthy diet is good for our bodies and minds. Studies show that a healthy diet high in vitamins, minerals, and protein can improve our mental and physical health.

Sutter Health states that a healthy diet can improve our moods and help us feel happier. However, eating a lot of sugar and processed foods can cause mental problems and worsen depression and anxiety. It could be due to many factors. Scientists have identified the gut-brain connection as one explanation. Neurotransmitters are what link the brain to the gastrointestinal system. Additionally, gut microbes produce critical mood-regulating neurotransmitters such as serotonin, gamma-aminobutyric, and gamma-aminobutyric acids, which help manage anxiety, fear, depression, and other emotions.

Bad diets can cause inflammation and negatively affect our emotions. Gut-friendly foods high in fiber, healthy fats, and probiotics can make you feel happier mentally.


Mental health is directly affected by diet.

Our attention and energy levels are also affected by diet. The brain must receive a steady supply of nutrients to function correctly. If the brain does not have certain nutrients, it can cause mental problems. Depressed people tend to prefer quick and easy meals to make healthy meals. This can lead to a vicious circle.

Sutter Health says that processed foods, which are often high in sugar and refined carbohydrates, may provide a temporary boost of dopamine but can lead to long-term inflammation, leading to anxiety and depression. The rush can be followed by a crash, which can cause increased sugar cravings and create a vicious circle of addiction.

Caffeine is another factor that can affect your mood. Too much coffee can be dangerous for your health. Although this popular stimulant is well-known for its energy-boosting properties, it can also cause anxiety symptoms like restlessness, nervousness, and stomach problems. It’s not only what you eat but also how often you eat. A drop in blood sugar can lead to irritation, fatigue, and depression.

Feeling better? Protein, complex carbs, and fatty acids can all help.

Sutter Health states that the brain needs a healthy mix of lean proteins and complex carbs to be more efficient. Lean protein is found in chicken, eggs, legumes, and nuts. It also contains an essential amino acid that the brain requires to regulate emotions. Mainly Omega-3 fatty acids are necessary for nerve cell structure and brain health. A diet low in Omega-3 fatty acids can harm brain functions such as learning, cognition, memory, sleep, and aging. Fish, flaxseed, and walnuts are rich in healthy fatty acids.

Complex carbohydrates are suitable for the brain, but they can also be harmful to the stomach. Complex carbohydrates are rich in fiber and minerals. They include whole grains, brown rice, starchy vegetables, and whole grains. They are also more slowly digested, keeping blood sugar levels in control and providing uninterrupted energy throughout the day.


Try an apple or handful of walnuts instead of reaching for chocolates and chips when you feel down. You will see a difference in your brain and body. Remember that sadness is a normal part of mental health. Even renowned chefs have expressed their feelings.

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