For a long time I hear a lot of talking
about coenzyme Q10 food supplements, face creams, body creams, all sorts of
products containing this coenzyme ... but what is it exactly?
What is coenzyme Q10?
It is a natural enzyme that helps cells functions in the body. It is a compound that occurs naturally in the human body cells. It is found in the mitochondria, rod-shaped structures within each cell, serving as generators that cell.
What does CoQ10 do?
The main benefit of CoQ10 is its role in creating an important molecule known as adenosine triphosphate (ATP). ATP targeting helps direct energy where needed in a cell and inside the human body. As such, ATP is essential for healthy metabolism and is an essential part of a number of processes in the body, such as muscle contraction.
How does Q10 help?
Some doctors believe that the benefits that people might get as a result of taking coenzyme Q10 include:
• treating high blood pressure and heart disease
• Enhance immune function
• Ensure an energy boost for people suffering from fatigue
• Reduce high cholesterol in the blood
• Stabilize blood sugar levels in people with diabetes
• Assist in cancer treatment or organ protection in case of chemotherapy
• Treating gum disease
• Slowing the progression of dementia
• Increased sperm count and motility
• preventing or treating headaches and migraines
Some believe that in combination with vitamins E, C and selenium, Q10 is a great antioxidant.
What is best dose of Q10?
Symptoms of deficiency are not well studied for the coenzyme Q10. However, this nutrient deficiency was clearly associated with a variety of heart problems, including arrhythmias, angina and hypertension. Problems in regulating blood sugar levels also were correlated with coenzyme Q10 deficiency, as well as gastric ulcer.
High doses of coenzyme Q10 may cause side effects of anxiety and sleeplessness.
As deficiency symptoms, symptoms of toxicity have not been researched for CoQ10. In a study of 5143 patients taking 30 mg of coenzyme Q10 per day, less than 1% of all patients complained of stomach discomfort, nausea, diarrhea and decreased appetite.
The body naturally produces this coenzyme and is believed to ¼ of the daily is taken from food and the rest is produced by the body.
A general opinion on the required dosage of Q10 does not exist, but is considered to be located between 30 and 200 mg daily. For heart patients, diabetes, etc up to 400 mg / day. are considered as necessary.
Most of the alleged benefits of CoQ10 have been observed in research studies, but have not been scientifically proven.
For example, American Heart Association does not recommend the use of CoQ10 to prevent heart disease, citing the lack of solid evidence. Some studies have found that CoQ10 levels tend to be lower in people with high cholesterol, and other studies have found that CoQ10 may help reduce inflammation and heart function, but later research did not support these findings widely.
The same is true regarding the treatment of cancer prevention. Clinical studies have shown that CoQ10 supplements may be effective in preventing damage caused by adriamycin. Smaller studies have found that tumors from breast cancer declined in women who took the supplement, but the American Cancer Society does not recommend its use, particularly given the evidence that the use of CoQ10 may reduce the effectiveness of medications in the treatment of chemotherapy .
National Institute of Health in the United States (NIH) says that the only potential use of CoQ10, which was supported by the scientific evidence is its ability to help control blood pressure - taking CoQ10 supplements can produce small reductions in blood pressure. But even this use needs further study, the NIH says.
According to many opinions, it is best to consume 10-20mg per day Q10 long term.
Q10 - Where do we get it from?
And no, I am not talking here from which pharmacy, but from what food.
The main source of q10 is beef and chicken meat. Sorry for vegetarians / vegans, this is the reality.
100 grams of beef contain ca. 2.4 mg Q10.
Another important source is fatty fish. As an example, herring contains 100 grams of ca. 2.3 mg Q10. Less fatty fish, such as trout, contains ca. 0.8 mg Q10 per 100g fish.
Nuts, seeds and oils: 30 grams of peanuts (those classic fried, going to the beer) containing ca. 0.7-0.8 mg Q10. Sesame seeds about 0.7mg / 100g of seeds.
1 tablespoon of soybean oil contains ca. 1.4 mg Q10.
Fruits and vegetables: a medium orange contains ca. Q10 0.3 mg and a cup of strawberries ca. 0.2mg. One serving of broccoli / cauliflower (ca. one and a half cups) contains ca. 0.2 mg Q10.
So is really not extremely hard to insure the daily requirement of Q10 from the diet, without having to take supplements - I refer to the 10-20 mg / day recommended.
If you still need to take higher doses of CoQ10 is recommended pills soft gel capsules detrimental.
Conclusions?
As a personal conclusion, I think this is a truth that CoQ10 is beneficial for the body, heart and as an antioxidant, but I think it is a myth that we really need Q10 supplements. Our body naturally produces this enzyme and the rest can be easily provided in the diet. From everything I've read so far, too high a dose of Q10 may do more harm than good, so I personally would not supplement with pill. But this is only my personal opinion and the decision i take for myself and my body. However feel free to ask for the opinion of a doctor before you make your own decision.
What is coenzyme Q10?
It is a natural enzyme that helps cells functions in the body. It is a compound that occurs naturally in the human body cells. It is found in the mitochondria, rod-shaped structures within each cell, serving as generators that cell.
What does CoQ10 do?
The main benefit of CoQ10 is its role in creating an important molecule known as adenosine triphosphate (ATP). ATP targeting helps direct energy where needed in a cell and inside the human body. As such, ATP is essential for healthy metabolism and is an essential part of a number of processes in the body, such as muscle contraction.
How does Q10 help?
Some doctors believe that the benefits that people might get as a result of taking coenzyme Q10 include:
• treating high blood pressure and heart disease
• Enhance immune function
• Ensure an energy boost for people suffering from fatigue
• Reduce high cholesterol in the blood
• Stabilize blood sugar levels in people with diabetes
• Assist in cancer treatment or organ protection in case of chemotherapy
• Treating gum disease
• Slowing the progression of dementia
• Increased sperm count and motility
• preventing or treating headaches and migraines
Some believe that in combination with vitamins E, C and selenium, Q10 is a great antioxidant.
What is best dose of Q10?
Symptoms of deficiency are not well studied for the coenzyme Q10. However, this nutrient deficiency was clearly associated with a variety of heart problems, including arrhythmias, angina and hypertension. Problems in regulating blood sugar levels also were correlated with coenzyme Q10 deficiency, as well as gastric ulcer.
High doses of coenzyme Q10 may cause side effects of anxiety and sleeplessness.
As deficiency symptoms, symptoms of toxicity have not been researched for CoQ10. In a study of 5143 patients taking 30 mg of coenzyme Q10 per day, less than 1% of all patients complained of stomach discomfort, nausea, diarrhea and decreased appetite.
The body naturally produces this coenzyme and is believed to ¼ of the daily is taken from food and the rest is produced by the body.
A general opinion on the required dosage of Q10 does not exist, but is considered to be located between 30 and 200 mg daily. For heart patients, diabetes, etc up to 400 mg / day. are considered as necessary.
Most of the alleged benefits of CoQ10 have been observed in research studies, but have not been scientifically proven.
For example, American Heart Association does not recommend the use of CoQ10 to prevent heart disease, citing the lack of solid evidence. Some studies have found that CoQ10 levels tend to be lower in people with high cholesterol, and other studies have found that CoQ10 may help reduce inflammation and heart function, but later research did not support these findings widely.
The same is true regarding the treatment of cancer prevention. Clinical studies have shown that CoQ10 supplements may be effective in preventing damage caused by adriamycin. Smaller studies have found that tumors from breast cancer declined in women who took the supplement, but the American Cancer Society does not recommend its use, particularly given the evidence that the use of CoQ10 may reduce the effectiveness of medications in the treatment of chemotherapy .
National Institute of Health in the United States (NIH) says that the only potential use of CoQ10, which was supported by the scientific evidence is its ability to help control blood pressure - taking CoQ10 supplements can produce small reductions in blood pressure. But even this use needs further study, the NIH says.
According to many opinions, it is best to consume 10-20mg per day Q10 long term.
Q10 - Where do we get it from?
And no, I am not talking here from which pharmacy, but from what food.
The main source of q10 is beef and chicken meat. Sorry for vegetarians / vegans, this is the reality.
100 grams of beef contain ca. 2.4 mg Q10.
Another important source is fatty fish. As an example, herring contains 100 grams of ca. 2.3 mg Q10. Less fatty fish, such as trout, contains ca. 0.8 mg Q10 per 100g fish.
Nuts, seeds and oils: 30 grams of peanuts (those classic fried, going to the beer) containing ca. 0.7-0.8 mg Q10. Sesame seeds about 0.7mg / 100g of seeds.
1 tablespoon of soybean oil contains ca. 1.4 mg Q10.
Fruits and vegetables: a medium orange contains ca. Q10 0.3 mg and a cup of strawberries ca. 0.2mg. One serving of broccoli / cauliflower (ca. one and a half cups) contains ca. 0.2 mg Q10.
So is really not extremely hard to insure the daily requirement of Q10 from the diet, without having to take supplements - I refer to the 10-20 mg / day recommended.
If you still need to take higher doses of CoQ10 is recommended pills soft gel capsules detrimental.
Conclusions?
As a personal conclusion, I think this is a truth that CoQ10 is beneficial for the body, heart and as an antioxidant, but I think it is a myth that we really need Q10 supplements. Our body naturally produces this enzyme and the rest can be easily provided in the diet. From everything I've read so far, too high a dose of Q10 may do more harm than good, so I personally would not supplement with pill. But this is only my personal opinion and the decision i take for myself and my body. However feel free to ask for the opinion of a doctor before you make your own decision.
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