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When and Why to Take Coenzyme Q10: An Expert Guide
Coenzyme Q10: When it becomes a necessity, not an option
This “elixir of youth” is produced by our mitochondria, but after 30 years, its production decreases by 1% annually. How to recognize the deficit and properly replenish stocks? This is based on research from Johns Hopkins University and data from the European Food Safety Agency.
What does CoQ10 do in the body?
Fuel cell element: participates in the synthesis of ATP (energy currency of the body). Antioxidant shield: neutralizes free radicals 10 times more effective than vitamin E.
5 situations where supplementation is required
- Taking statins (cholesterol-lowering drugs)
- Chronic fatigue + muscle weakness
- Pregnancy planning (especially after age 35)
- Intense sports loads
- Diagnosed cardiovascular diseases
Proven effect:
A 2022 study in the Journal of Clinical Medicine found that taking 200 mg/day of CoQ10 for 3 months:
- Improves vascular endothelial function by 37%
- Reduces systolic pressure by 12 mm Hg.
How to choose the form of release?
Bioavailability of various forms:
- Ubiquinone (common CoQ10) 2-3%
- Ubiquinol (activated form) – up to 8%
- Liposomal formulas - up to 15%
The main mistakes in taking
- Admission on an empty stomach (digested only with fat!)
- Combination with anticoagulants (risk of bleeding)
- Excess dose of 400 mg / day (tremor, insomnia)
Natural Sources vs Supplements
To get 100 mg of CoQ10, you need to eat:
- 1.3 kg of beef
- 1.5 kg of herring
- 40 avocados
Glossary
mitochondria - cell power stations.
ubiquinone The oxidized form of CoQ10.
Oxidative stress An imbalance between free radicals and antioxidants.
