The Health Benefits of Coenzyme Q-10
January 04, 2024
Coenzyme Q-10 (CoQ10), also known as ubiquinone, is an important nutrient that supports mitochondrial function by helping generate energy into the cells. It also functions as an antioxidant by reducing oxidative stress and damage. COQ10 levels peak in the body at about age 20 and then begin to decline. It is found in the tissues of the heart, lungs, liver, kidneys, spleen, pancreas, and adrenal glands.
Cells use COQ10 for growth and maintenance. COQ10 is found in some of the foods we eat, but not in significant amounts, so supplementation maybe beneficial. Individuals who have cardiovascular disease or those taking cholesterol lowering medications like statins appear to have lower levels of COQ10 and should consider taking a supplement. COQ10 has been shown to support individuals with conditions like cardiovascular disease — in particular, congestive heart failure — diabetes, migraines, cancer, fertility issues, and neurodegenerative disease. Some studies have also shown COQ10 may benefit physical performance and slightly lower blood pressure.
Food sources of COQ10 include:
- Organ meats
- Pork
- Chicken
- Beef
- Fatty fish: trout, mackerel, sardines, herring
- Legumes
- Nuts and seeds
- Canola oil
In terms of supplements, dosing recommendations range from 50-500mg per day. It is a fat-soluble nutrient, so it is best taken with foods for enhanced absorption. How do you know if you should take COQ10 and how much would be beneficial? Micronutrient testing can check levels in the body and help determine the amount you should take.
Start your year off right by setting up micronutrient testing with FitLife for COQ10 and other beneficial nutrients!
Dietary Supplements, Blog