Forever Young With CoQ10

In many ways, Coenzyme Q10 (CoQ10) is one of the most powerful nutrients in our bodies. It plays a critical role in the proper functioning of your cells as both an energy producer and as an antioxidant. It is crucial to maintain the health of your brain, heart, immune system, eye health, gum health and more. CoQ10 assists in the production of ATP, quenches free radicals, enhances the stability and permeability of cell membranes, recycles and regenerates important antioxidant vitamins (C and E), and regulates cell signaling and gene expression, particularly in skeletal muscle.

Unfortunately CoQ10 levels in your body naturally begin to decline as early as age 20. Research has suggested that CoQ10 may protect against many age-related disorders, including cancer, heart disease, diabetes, blood vessel function, and certain neuromuscular diseases (Parkinson’s, Alzheimer’s, Huntington’s). Hence, if reducing the effects of aging is on your agenda, it should definitely be on your supplements list. It also appears to help muscle fibres improve their capacity of strength and power as well as hypertrophy. A study found that CoQ10 may increase the amount of fast-twitch muscle fibres without even training.

CoQ10 is a naturally occurring, vitamin-like compound synthesized primarily in the liver from the amino acid tyrosine. So it’s produced by your body but has to also be consumed with food or supplementation. Given that the normal daily intake of CoQ10 is less than 10 mg per day, this is a case where food sources alone won’t cut it. You’d have to eat 6.5 kg steak every day to get a sufficient dose.

So how much should you take? Given its effects on reducing muscle soreness and improving performance, athletic individuals over the age of 21 who train intensely may benefit from 200-300 mg per day, divided in two doses and taken with a fat-containing meal. There are two forms of CoQ10. Ubiquinone (the oxidised form of CoQ10) gets converted to ubiquinol in your body. Consumers over 30 years of age are encouraged to use ubiquinol.