Overview

Not only is CoQ10 one of the most powerful antioxidants in our bodies, it also plays a vital role in energy production—a cell without CoQ10 is akin to an engine without its sparkplugs. As a matter of fact, due to its remarkable antioxidant properties and energy-production capabilities, CoQ10 may soon take a "step up" on the supplement ladder, going from a nonessential coenzyme to being classified as an "essential fat-soluble vitamin."

The Full Story

Usage

Amount: Use of 30 to 60 mg 2 to 3 times per day is an effective, healthy range. Up to 300 mg per day is typical for individuals supplementing with CoQ10 for heart conditions.

A more accurate recommendation may be based on a person's weight. Some studies suggest 2 mg for each 2.2 lbs of bodyweight. (For example, a 180-lb person would need around 165 mg per day—180 / 2.2 x 2 = ~165—whereas a 120-lb person would need only 110 mg per day.)

Timing: Research suggests CoQ10 be taken with some form of healthy fat (such as flax or primrose oil), so it may be more readily absorbed. For this reason, it's often taken at mealtimes.

Notes: Research indicates it may take up to 12 weeks for CoQ10 supplementation to begin imparting benefits.

There isn't much chance CoQ10 will help anyone run faster, lift more weight, or significantly improve performance. But that doesn't mean this vitamin-like nutrient doesn't have significant benefits. It definitely plays a key role in the body's ability to produce energy, and it may have powerful antioxidant effects. In addition, it's shown promising potential for people wanting to boost healing and heart health.

Safety Information

Safety:

References

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Gohil, K., et al., "Effect of Exercise Training on Tissue Vitamin E and Ubiquinone Content," J Appl Physiol 63.4 (1987) : 1638-41.

Imagawa, M., et al., "Coenzyme Q10, Iron, and Vitamin B6 in Genetically-Confirmed Alzheimer's Disease (letter)," Lancet 340.8820 (1992) : 671.

Kamikawa, T., et al., "Effects of Coenzyme Q10 on Exercise Tolerance in Chronic Stable Angina Pectoris," Am J Cardiol 56.4 (1985) : 247-51.

Lockwood, K., et al., "Progress on Therapy of Breast Cancer with Vitamin Q10 and the Regression of Metastases," Biochem Biophys Res Commun 212.1 (1995) : 172-77.

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Morisco, C., et al., "Effect of Coenzyme Q10 Therapy in Patients with Congestive Heart Failure: A Long-Term Multicenter Randomized Study," Clin Investig 71.85 (1993) : S134-6.

Mortensen, S.A., et al., "Long-Term Coenzyme Q10 Therapy: A Major Advance in the Management of Resistant Myocardial Failure," Drug Exp Clin Res 11.8 (1985) : 581-93.

Murray, M.T., Encyclopedia of Nutritional Supplements (Prima Publishing, Rocklin, CA, 1996) 296-308.

Singh, R.B., et al., "Effect of Hydrosoluble Coenzyme Q10 on Blood Pressures and Insulin Resistance in Hypertensive Patients with Coronary Artery Disease," J Hum Hypertens 13.3 (1999) : 203-8.

Tanaka, J., et al., "Coenzymed Q10: The Prophylactic Effect on Low Cardiac Output Following Cardiac Valve Replacement," Ann Thorac Surg 33.2 (1982) : 145-51.