Primary dietary sources of CoQ10 include oily fish (such as salmon and tuna), organ meats (such as liver), and whole grains. Most individuals obtain sufficient amounts of CoQ10 through a balanced diet, but supplementation may be useful for individuals with particular health conditions.
CoQ10 supplements appear to be safe and to produce few side effects when taken as directed. Mild side effects might include digestive problems such as: Upper abdominal pain. Loss of appetite.
CoQ10 supplements aren't necessary for everyone. “If you have a balanced diet, and if you're young and healthy, you probably have enough CoQ10 in your body,” Peart says.
Taking omega-3 or CoQ10 isn't really an "either/or" choice. Both are beneficial and can complement each other as part of a regular supplement regimen. Before you take either supplement — or both — consult with your doctor.
Coenzyme Q10 (CoQ10), a nutrient produced by the body and used for cellular energy, is often touted as being vital if you're taking statin drugs to lower cholesterol. Proponents of CoQ10 say it helps reduce muscle pain, which can be a side effect of statin use, and is an important energy source that the body needs.
In a study published in the American Journal of Cardiology , researchers indicate that using CoQ10 supplements seemed to decrease the muscle breakdown, pain, and discomfort of people taking statins. However, a recent study in Atherosclerosis suggests that CoQ10 does not improve muscle pain in people taking statins.
CoQ10 supplements may improve heart health and blood sugar and help manage high blood pressure in people with diabetes. Preliminary studies found that CoQ10 improves blood sugar control. But other studies show no effect. If you have diabetes, talk to your doctor or registered dietitian before taking CoQ10.
If you have been taking CoQ10 supplements while trying to conceive or through fertility treatments, we recommend stopping as soon as you are pregnant UNTIL you discuss it with your doctor.
In addition to reducing the risk of cardiovascular problems in patients with liver disease, CoQ10 supplementation may also benefit the disease process within the liver by reducing inflammation and oxidative stress.
As with other supplements that boost energy levels, CoQ10 users have reported side effects such as slight stomach upset, headaches, feeling jittery or “wired,” and experiencing mild insomnia. Other side effects reported less often include palpitations, anxiety, dizziness, irritability, and rarely, rashes.
For our patients, daily supplementation of CoQ10 can lead to doubling their weight loss over several months with the same calorie intake. Also, CoQ10 improves stamina and motivation to exercise, which further helps to achieve an optimal weight.
Along with many vitamins and minerals, a lot of vegetables contain CoQ10. Among them, broccoli has high CoQ10 content, weighing in at 0.6 to 0.86 milligrams per 100 grams.
CoQ10 Foods
The most commonly cited dietary sources of CoQ10 include oily fish (such as salmon and tuna), organ meats (such as liver), red meat (beef or pork), dairy, and eggs.
Spinach - 50 cups = 100 mg. Avocados - 60 Avocados = 100mg.
Answer: Studies with CoQ10 have not shown serious adverse effects at moderate doses even when taken for several years — although it may be best to divide the dose over the course of the day.
CoQ10 positively influences the age-affected cellular metabolism and enables to combat signs of aging starting at the cellular level. As a consequence topical application of CoQ10 is beneficial for human skin as it rapidly improves mitochondrial function in skin in vivo.
Plasma CoQ10 levels were significantly increased following 2 weeks of CoQ10 supplementation (p < 0.001); while a trend for higher muscle CoQ10 levels was observed after acute CoQ10 ingestion (p = 0.098).
Recent research links low blood levels of CoQ10 with low levels of heart-protective “good” cholesterol which in turn may further increase risk for heart disease. Cholesterol-lowering statins may also reduce blood levels of CoQ10.
Many cardiologists place their patients on CoQ10 to help cardiac function as well as to reduce the bad side effects of statin cholesterol drugs. The supplement also may help decrease the pain of rheumatoid arthritis by decreasing the bad inflammatory chemicals that lead to cartilage breakdown.
There's no standard guideline for the best time to take CoQ10. However, the general rec is to take CoQ10 in the morning with a meal, due to its potential energizing effects. * But like all supplements, CoQ10 isn't one-size-fits-all—so it's possible that a later-in-the-day dose might work for you.
Studies suggest that a shortage (deficiency) of coenzyme Q10 impairs oxidative phosphorylation and increases the vulnerability of cells to damage from free radicals. A deficiency of coenzyme Q10 may also disrupt the production of pyrimidines.
According to a research review people who take simvastatin (Zocor) or pravastatin (Pravachol) may experience fewer side effects.