Do You Need Coenzyme Q10 Supplements? Here's How to Tell.
TALK AROUND TOWN about "CoQ10" probably has you wondering why everyone is buzzing about ... what exactly? A non-existent Star Wars character? Some sort of bizarre energy drink?
They're actually talking about a trending supplement on the market: Coenzyme Q10. Whether you’ve read up on it online or have heard murmurs about CoQ10 at the gym, the supplement definitely seems to be having a moment. But what exactly is Coenzyme Q10, and should you consider taking it?
Recent studies suggest that Coenzyme Q10, or CoQ10, has a variety of health benefits, says Mary Sabat M.S., R.D.N., owner of BodyDesigns.
The increase in interest may be because research on the supplement has grown “namely in the area of heart health with some studies suggesting that Coenzyme Q10 may help with heart function,” says Johna Burdeos, R.D., dietitian and health writer. “While the body can naturally make Coenzyme Q10, the amount it makes diminishes with age,” she says.
We took a deep dive into all things CoQ10, to see if it's worth the hype.
What Is Coenzyme Q10?
Science-y name aside, here's what people mean when they talk about CoQ10;
“Coenzyme Q10 is an antioxidant that the body naturally produces. It is concentrated in the cell's mitochondria, known as the ‘powerhouse’ of the cells,” says Burdeos. It is involved in energy production and reactions, and has anti-inflammatory effects.
CoQ10 is a naturally occurring nutrient found in most cells of the body, adds Sabat, highlighting that it is a powerful antioxidant that helps to protect cells from damage. In terms of getting CoQ10 naturally from your diet versus taking it in supplement form, you can get this nutrient from a variety of foods.
“You can also find Coenzyme Q10 in certain foods such as oily fish like salmon and sardines, chicken, organ meats, eggs, peanuts and nuts, seeds, lentils, spinach, broccoli, and cauliflower,” she says.
No need to switch up your diet if you don't eat these foods regularly, though. The amount of CoQ10 in these foods doesn't increase the amount of it in your body significantly, according to the Mayo Clinic. Most of the CoQ10 you need is already produced by your body.
What Is Coenzyme Q10 Used For?
You may have heard about CoQ10 as a could-be helper in the realm of cardiovascular health and muscle building.
“Due to its potential as an antioxidant and role in promoting the health of the heart and muscles, it is especially appealing to males,” says Pallini Winnifred, R.D.N., the in-house dietitian for FitDominium. CoQ10 is also used to improve sports performance, lessen the pain of migraines, help maintain skin health, and lessen aging symptoms, Winnifred says.
“According to certain research, taking CoQ10 supplements may be advantageous for migraine sufferers and athletes,” adds Winnifred. “To completely comprehend its effects and discover the most effective ways to use it for optimum health, more research is necessary."
Sabat says that CoQ10 has been used for its potential benefits in reducing inflammation and boosting energy levels. “It is also believed to have anti-aging properties, and has been used to treat a variety of conditions, including high cholesterol, [and] type 2 diabetes,” she says.
It's important to reiterate that the research on all of these benefits are still in progress. While the outcomes of preliminary studies may look promising, studies regarding the effectiveness of the supplement have had different conclusions, according to the Cleveland Clinic. There is still quite a bit of work that needs to be done to confirm these results. Keep that in mind before you spend your money on something that might not be needed.
Who Should Take Coenzyme Q10?
Research shows that CoQ10 deficiency is associated with conditions such as heart disease, neurodegenerative disorders, cancer, and diabetes, issues which people of all ages may be concerned about due to family history or various reasons.
Still, CoQ10 might not be the best use of money for everyone. “If you are young and have a balanced diet, it's not necessary to take a supplement,” says Burdeos.
It’s also worth noting that there is no specific dose for coenzyme Q10 that's been shown to be effective, says Burdeos. You might be on certain medications which may interact with Coenzyme Q10 supplementation, such as blood pressure and blood sugar lowering medications, blood thinners, thyroid medications, and those on chemotherapy.
So, people with heart disease, those using statins to decrease cholesterol, and older adults are the three main groups that may need to take CoQ10 supplements, says Winnifred.
Even if you fall under those classifications, consult with your doctor or trusted healthcare professional before adding CoQ10 to your routine.
What Are the Side Effects of Coenzyme Q10?
Like all supplements, there’s the chance you’ll get some funky symptoms when taking CoQ10. This isn’t all that common, though.
“Coenzyme Q10 is generally well-tolerated, however, side effects may include upset stomach, nausea, and headache,” says Sabat.
Expanding on that list, Burdeos shares that side effects of CoQ10 may also include low blood pressure, gastrointestinal distress such as diarrhea, vomiting, and skin rash. Winnifred says that more severe side effects like allergic reactions and hemorrhage have only very rarely been observed.
Is Coenzyme Q10 Safe?
Again, chat with your doc if CoQ10 may be a suitable supplement for you to take. But generally, yes.
“When used as recommended, coenzyme Q10 is usually regarded as safe. But before beginning to use CoQ10, as with any dietary supplement, it's crucial to speak with your doctor, especially if you have any underlying medical concerns or are taking any drugs,” says Winnifred.
If your doctor recommends it, make sure the supplement you've picked out at the drug store is third-party certified. You can tell by seeing if they have a NSF, USP, or Informed Choice sticker on the bottle. All three of these companies hold a quality standard to what should, and shouldn't, be in a supplement.
If you do decide to take CoQ10, and have cleared it with your doctor, be sure to follow any directions on the supplement bottle and don’t overdo it, says Burdeos.
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