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.
Migraines
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.”
