Coenzyme Q10 is one of our most important antioxidants, which protects cells from the damages caused by free radicals, while it also plays an important part in the energy-gaining processes. Althoug it is practically essential, the body’s own production of Q10 decreases with the passing years so it is worth considering its supplementation. The benefits of supplementing coenzyme Q10 in heart failure has been confirmed by a number of studies but what else can it do for us, especially in the summer season?
According to a study involving healthy volunteers, it can reduce the sense of tiredness and boost performance, which can be very helpful to keep the rhythm when we move more, spend time on the beach and hike in summer. 17 volunteers took placebo, 100 mg or 300 mg of coenzyme Q10 for 8 days. According to the results, capability increased and the sense of tiredness decreased most in the group receiving 300 mg during the exercises they did on bicycles. According to a study performed on Japanese kendo players, 300 mg Q10 per day reduced the extent of muscle injuries caused by the trainings.
In summer the dazzling sunshine (and less or irregular sleep) may cause attacks to a lot of migraine patients. According to a study published this March, migraine medication supplemented with 100 mg coenzyme Q10 a day more effectively decreased the frequency of migraine attacks and the strength of headache.
For the health of the heart
The effects of selenium and Q10 combined were examined for four years in a test involving Swedish elderly subjects. The result was promising as deaths of cardiac origin decreased in the community, while heart performance improved and the level of indicators related to inflammation and oxidative stress fell in those who had the lowest selenium levels at the beginning of the procedure.
You shouldn’t forget about high blood pressure in summer, either, and coenzyme Q10 can also help you deal with that. Based on the aggregate results of 12 clinic studies, it can reduce both systolic and diastolic blood pressure by up to 10 Hgmm. The tests administered 60-120 mg Q10 for a period of 6-12 weeks.
For this extraordinary work the presence of certain molecules is essential, including coenzyme Q10 or abbreviated as CoQ10. This tiny molecule is vital for us as it participates not only in building up the energy storehouse of cells but at the same time it is a powerful antioxidant in that it protects cells.
Above 30, everyone needs a bit extra.
While our body is able to produce Q10 on its own , the amounts start diminishing from the age of 30. In addition, it is good to know that some frequently and extensively applied medications,for example some cholesterol reducing, psychiatric formulas, heart rate regulatives, and diabetes productsas well as smoking, block Q10 production. Its demands can be covered from diet only partially, since for 30 mg Q10 intake we should eat near 1 kilogram of beef, which is one of its best sources and therefore for the sake of maximum performance and protection it makes sense to consume it in the form of dietary supplements.
What are the beneficial effects of Q10?
On the one hand it is a powerful antioxidant, reduces the harmful effects of free radicals, protecting every cell, cell multiplication processes and unsaturated fatty acids, thereby delaying ageing as well. On the other hand, even more importantly, it supports circulation, cardiac health and function, and protects blood vessels.
However, it participates in the daily metabolism of all our cells, but for organs performing such intensive work like the liver or heart, sufficient CoQ10 intake is necessary all the time. According to studies examining people suffering from hypertension a daily 2×50 mg CoQ10 intake efficiently reduced blood pressure as well as LDL cholesterol levels while elevating the levels of HDL cholesterol providing protection, so it reduced the most important risk factors responsible for arteriosclerosis.
Fortunately, Q10 can be helpful not only in prevention but it also has a significant role in treating already existing problems. Studies prove that taking 120 mg CoQ10 daily commenced 3 days following infarction significantly supported recovery and reduced the occurrence of further cardiac events such as infarction, arrhythmia, angina etc. Results were also outstanding in the case of people suffering from chronic cardiac insufficiency. They have been monitored for 1 year, while applying daily 2 mg of CoQ10/body weight. In their case the incidence of pulmonary edema and cardiac asthma accompanying cardiac insufficiency has been significantly reduced.
Q10 may contribute not only to cardiac health but to the preservation of mental abilities as well. For example it has been observed that an increased dose of Q10 taken for 16 months significantly improved the condition of Parkinson’s disease sufferers. Moreover, it has beneficial effects for those struggling with migraine since several studies have revealed that as little as 150 mg/day of Q10 reduces migraine attacks by half.
In addition, whether you endure increased physical strain or a stressful way of life, listen to the signals your body is giving you and supplement with Q10.
- Coenzyme Q10 in health and disease – Overvad K., Diamant B., Holm L. et al, Eur J Clin Nutr. 1999;53:764:770
- Coenzyme Q10 in essential hypertension – Digiesi V, Cantini F, Oradei A, Mol Aspects Med. 1994;15 Suppl:s257-63.
- Coenzyme Q10, vitamin E, selenium, and methionine in the treatment of chronic recurrent viral mucocutaneous infections – De Luca C, Kharaeva Z, Raskovic D, Pastore P, Luci A, Korkina L., Nutrition. 2012 May;28(5):509-14. Epub 2011 Nov 12.
- Efficicacy of Coenzyme Q10 in migraine prophylaxis: a randomized controlled trial – Sandor PS, Di Clemente L, Coppola G et al., Neurology 2005;64:713-715
- Open label trial of Coenzyme Q10 as a migraine preventive – Rozen TD, Oshinsky ML, Gebeline CA, et al, Cephalagia 2002;22:137-141.