Coenzyme Q10: What is it for and what are the benefits?
Taking blood tests and finding among the results too high cholesterol values is a fairly common condition that affects women and men of all ages. This makes it necessary to implement various strategies to normalize it and understand its cause.
This is where coenzyme Q10 often comes into play, one of the best substances for lowering cholesterol and treating heart health naturally. But what is coenzyme Q10? And who should take it? In this article we analyze its benefits and everything you need to know.
What is coenzyme Q10 and what is it used for?
If you've ever heard of coenzyme Q10, it's probably because you've come across this acronym while looking for ways to help support your heart health or natural remedies for cholesterol.
Coenzyme Q10, also known as ubiquinone, is a fat-soluble compound naturally present in all cells of the human body and in our organs such as the heart, liver and kidneys. It is an antioxidant element very similar to a vitamin (and for this reason often improperly called "vitamin Q") that can support our body in the correct functioning of energy metabolism as well as helping to keep cholesterol levels and blood pressure under control.
In this guide we discover the essential functions of the coenzyme, when we can integrate it and which foods are naturally rich in Q10.
When to use coenzyme Q10?
Several studies are underway on the use of coenzyme Q10 supplements because a reduced biosynthesis, both genetic and acquired, of CoQ10 compromises vascular and cerebral functions. Therefore, an external supply can be useful in many cases: the reduction of coenzyme Q10 levels, in fact, can have repercussions on the synthesis of ATP and compromise vascular and cerebral functions. Furthermore, statins, usually used for the management of cholesterol metabolism, affect the levels of coenzyme Q10, reducing it significantly.
Supplementation, therefore, can be useful for:
- Improve mitochondrial function in primary deficiencies.
- Protect organs and tissues from the effects of oxidative stress and pathological conditions.
- Reduce pro-inflammatory markers, making it a promising therapeutic option against diseases related to inflammation and aging.
What foods contain Q10?
Coenzyme Q10 is present in various foods, mainly in those richest in antioxidants. In particular, we find it in cruciferous vegetables such as broccoli and cabbage, but also in green leafy vegetables, dried fruit and oil seeds.
Coenzyme Q10 is also present in various foods of animal origin such as fish and red meat, with a particular concentration in the liver and offal. In detail, some of the foods of animal origin in which we find more Q10 are:
- Salmon;
- Sardines;
- Mackerel;
- Tuna;
- Beef;
- Pig;
- Chicken liver;
- Chicken heart;
- Sunflower oil;
- Walnuts;
- Sesame seeds;
- Sunflower seeds;
- Tofu;
- Tempeh.
Side Effects and Contraindications of Coenzyme Q10
Coenzyme Q10 is not free of side effects and the possible consequences of its intake should be taken into serious consideration before proceeding with a specific supplement. It is therefore always advisable to consult a specialist.
The main critical points in this regard are the possible reduction in the effectiveness of some chemotherapy drugs and warfarin, but it is also not recommended if you are taking drugs for high blood pressure. Furthermore, it is not advisable to take coenzyme Q10 if you are pregnant, breastfeeding or if you are preparing to undergo surgery.
As for milder side effects, some subjects who took coenzyme Q10 reported experiencing stomach discomfort, nausea, loss of appetite, vomiting, diarrhea, or low blood pressure.
It should be remembered that these side effects can only be experienced following an incorrect integration of Q10 and that they are very difficult to obtain by following only a diet that includes the foods listed above. Although rich in Q10, in fact, they do not contain enough to create an excess that can cause contraindications and unwanted effects.
As we will discuss later, relying on correct supplementation with controlled dosages is also a safe method to take Q10 without risks.
Coenzyme Q10 intake: who can take it and for how long?
Aside from the side effects associated with taking certain medications or in the presence of the pathologies listed, coenzyme Q10 can be taken in adulthood, when its natural production slows down and the risks associated with cardiac health increase.
It can also be taken by people who need better regulation of blood cholesterol levels. A daily dose is recommended that can range from 30 to 100 mg and can go up to 300 mg in the case of a specific medical prescription. Only a specialist will be able to indicate the correct dosage based on needs, monitoring the levels and establishing when and how to suspend the treatment or lower the dosage.
Q10 and integration
Coenzyme Q10 supplements such as Swisse Ultiboost Maxi Coenzyme Q10 are aimed at the specific integration of this important substance. In this case, the action of coenzyme Q10 is combined with the action of vitamins B1 and B12 for an even more complete formulation.
If, on the other hand, the goal is to integrate the best substances to promote good cardiac health, you can focus on omega 3 supplements, or those polyunsaturated fatty acids naturally contained in fish oil.
This supplement is also offered by Swisse as a concentrated omega 3 to promote an even more intense formulation thanks to an interesting quantity of fatty acids whose purity and concentration have been certified with the maximum score by the International Fish Oil Standard. The intake of 250 mg of omega 3 fatty acids EPA and DHA contributes to normal cardiac function, vice versa the intake of 3 g of EPA and DHA contributes to maintaining normal blood pressure.
Sources
Effects of Coenzyme Q10 Supplementation on Lipid Profiles in Adults: A Meta-analysis of Randomized Controlled Trials, PubMed
CoQ10 and Statins: What You Need to Know, Healthline
Coenzyme Q10 supplementation improves cholesterol efflux capacity and antiinflammatory properties of high-density lipoprotein in Chinese adults with dyslipidemia, Science Direct
Coenzyme Q10, WebMD