The Health Benefits of CoQ10 (And Top Food Sources)

Coenzyme Q10 is a powerful antioxidant that plays a crucial role in energy production and cellular protection. In this article, we explore what are the benefits of taking CoQ10, including its overall health benefits, coq10 supplement benefits, and answers to questions like "what does CoQ10 do for your body?" By understanding the coq10 benefits, you can make informed decisions about integrating both supplements and natural sources into your wellness routine.

What is CoQ10?

CoQ10 (coenzyme Q10) is a powerful antioxidant needed by every cell in the human body. As a result, CoQ10 plays a key role in energy production, fighting free radicals, fighting oxidative stress, and many other physiological functions.

In addition, the nutrient's antioxidant capacity makes it a popular dietary supplement for many people. While the body produces a certain amount of CoQ10 naturally, levels decline sharply with age.

Low levels of CoQ10 can impact you in ways you might not have guessed. If you have lower levels of CoQ10 or you're getting older, you need to get it through diet and supplementation.

Some of the best dietary sources of CoQ10 include beef, chicken, beef liver, fish, oysters, nuts, seeds, cruciferous vegetables, and avocados. However, taking CoQ10 supplements is a great way to boost your levels quickly!

CoQ10 fights oxidative damage and may help with mitochondrial dysfunction, heart conditions, and other health conditions. You can discuss the effect of coenzyme Q10 administration with your doctor and even ask about current studies.

How CoQ10 works

CoQ10 helps your cells make energy. It takes the food you eat and turns it into energy your cells can use. This energy is called ATP.

When your cells have more ATP, your body feels better and works better. As a powerful antioxidant, the effects of CoQ10 therapy may provide significant benefits like supporting anti-aging, anti-inflammation properties, and potentially boosting the immune system.

It’s found in cell membranes, where it helps neutralize free radicals and protect your cells from oxidative damage and premature aging. Oxidative stress and damage may lead to wrinkles and many other conditions.

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Risk factors and symptoms of CoQ10 deficiency

CoQ10 production in your body begins declining after the age of 20. It drops even more after the age of 40, contributing to fatigue and loss of functioning as you age.

Additionally, intense exercise, stress, statin medication, chronic illness, and poor diet may contribute to low levels of CoQ10. CoQ10 deficiency can affect your heart health and increase the risk for certain conditions. If you struggle with the following symptoms or specific conditions, you may benefit from boosting your CoQ10 levels with a supplement dose:

• Fatigue
• Muscle aches
• Poor cognitive function
• Heart disease or coronary artery disease
• Premature signs of aging like fine lines

Health benefits of CoQ10

CoQ10 can help support your overall health. It might help athletes perform better, ease some medicine side effects, and lower high blood pressure.

Always talk to your doctor before trying new supplements. If you feel dizzy, sick, or have other problems after taking it, stop immediately and call your doctor. Let's look at some benefits of CoQ10.

1. Supports energy levels

Optimizing CoQ10 levels may help you combat general fatigue and make you feel more energetic during the day. This is great since many of us have busy lives and can feel worn out. CoQ10 fights things that make you tired, so you can stay energized.

A 2016 study on people diagnosed with chronic fatigue found that 150 milligrams/mg of CoQ10 daily improved energy levels and several other symptoms after 3 months.

2. Supports heart health

CoQ10 is one of the most powerful nutrients for supporting your cardiovascular system. The heart is a muscle that needs a consistent supply of energy to pump blood, oxygen, and nutrients around your body 24/7!

A 2020 clinical review found people with moderate to severe heart failure taking 450 milligrams/mg of CoQ10 daily over the long term is safe and might help in a reduction in the following:

• Adverse cardiac events (e.g., heart attacks, hypertension, blood pressure concerns, support for heart failure)
• Mortality from cardiovascular disease
• All-cause mortality
• Hospital stays for heart failure

3. May reduce cholesterol levels

Though more studies are needed, CoQ10 might help lower bad cholesterol (LDL) and support overall cholesterol. Some believe it could help with conditions like diabetes, but more research is needed to conclude this fully. If you're taking diabetes medicine or blood thinners, check with your doctor before using CoQ10.

4. May combat or reduce migraines

Migraine headaches impact people worldwide. While clinical trials and clinical studies have yet to confirm this completely, some studies show that CoQ10 formulation might help reduce the frequency of migraines, lead to fewer serious complications, or lead to migraines that are less severe.

5. Promotes exercise performance

CoQ10 may be a natural performance enhancer for athletes and exercise enthusiasts. The nutrient increases energy, boosts stamina, and promotes recovery after intense exercise sessions that could cause muscle weakness.

For example, in 2022, an evidence review showed great potential for CoQ10 to support physical performance by enhancing their maximum power output during exercise.

6. Supports brain health and cognitive function

The brain is a mitochondrial-dense organ that needs lots of energy to work well. Your brain cells, in turn, affect every cell of your body.

Low CoQ10 levels in older people have been linked to cognitive decline and neurodegenerative conditions like Parkinson’s and Alzheimer's. While CoQ10 isn't a cure, it might help protect the brain. Some studies and clinical trials have shown that daily coenzyme Q10 might help slow this progressive deterioration.

Natural food sources of CoQ10

While supplements are a fast way to boost CoQ10 levels, you can also obtain it through your diet. Here are some nutrient-rich food sources:

• Organ meats: Beef liver and heart are among the richest sources.
• Fatty fish: Salmon, mackerel, sardines, and trout provide significant amounts.
• Meat: Lean cuts of beef, chicken, and pork offer moderate levels.
• Legumes and nuts: Soybeans, peanuts, pistachios, almonds, and walnuts deliver plant-based options.
• Vegetables: Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts, along with leafy greens like spinach and kale, contribute smaller amounts.
• Whole grains and oils: Oats, wheat germ, barley, soybean oil, and canola oil add extra nutritional support.
• Fruits: Oranges and strawberries offer antioxidants that complement CoQ10 intake.

Frequently asked questions (FAQ)

Final thoughts

The diverse CoQ10 health benefits—from enhanced energy levels and heart support to improved cognitive function—demonstrate what does CoQ10 do for your body.

Whether you're investigating the benefits of CoQ10 or exploring coq10 supplement benefits, adding both supplements and these natural food sources to your diet can help maximize the coenzyme Q10 benefits. Embrace these strategies to experience the full spectrum of coq10 benefits and support your journey toward better overall health.

Source

• Ubiquinol-10 supplementation improves autonomic nervous function and cognitive function in chronic fatigue syndrome
• The effect of coenzyme Q10 on morbidity and mortality in chronic heart failure: results from Q-SYMBIO: a randomized double-blind trial
• Effect of coenzyme q10 on myopathic symptoms in patients treated with statins
• Ubiquinol supplementation enhances peak power production in trained athletes: a double-blind, placebo controlled study
• Effects of coenzyme Q10 in early Parkinson disease: evidence of slowing of the functional decline