Coenzyme Q10 (CoQ10): Health Benefits and Precautions

Coenzyme Q10 is a substance that is naturally present in all organs in the body. It is also a certain food and is available in the form of supplements. Coq10 supplements claim to have many health benefits, such as increased energy, maintaining cell health, promoting heart health, improving physical ability, and preventing migraines. Our natural COQ10 levels drop with age, making them a popular supplement for longevity.

If you’re interested in CoQ10, here are some things you need to know about the potential health benefits, side effects, and risks:

It may increase energy

CoQ10 plays an integral role in energy production. It works by helping our body produce a substance called adenosine triphosphate (ATP). Ayla Barmmer, MS, RD, LDNregistered dietitian and founder and CEO of supplement company Fullwell. The study investigated the effect of COQ10 supplementation on energy levels, with promising results. For example, one meta-analysis of 13 studies found that taking CoQ10 supplements reduced fatigue compared to placebo.

May reduce cell damage

Coq10 can keep cells healthy in several ways. The first is to act as an antioxidant. “Antioxidants are like peacekeeping forces that stabilize free radicals in several ways, such as giving extra electrons to desperate free radical molecules,” says Barmmer. That’s not all. “CoQ10 acts as a free radical scavenger, helping to protect cells from damage and reduce inflammation,” he says. Amy Brownstein, MS, RDNregistered nutritionist and owner of digested nutrition.

It may improve heart health

Heart disease is the main cause of death in the United States. So it’s not surprising that supplements that promote heart health benefits are a common choice. “The heart is especially important for heart health because it requires a lot of energy to pump blood effectively,” says Barmmer. “By supporting energy production and supporting oxidative stress management, CoQ10 may help maintain healthy heart function.”

Although encouraging in theory, the National Institutes of Health points out that there is little research into CoQ10’s ability to prevent heart disease, and that the research that exists is inconclusive. Furthermore, a systematic review of 11 studies concluded that evidence suggests that it may prevent heart failure is not in any way.

The advantage is that there is evidence that NIH may protect against complications of cardiac surgery. Several studies have also shown that it may help lower blood pressure. However, further research is needed.

Recommended dosage

“Supplements are usually available in a wide range of doses, typically 30 to 600 milligrams,” says Barmmer. There is no single established dose that is optimal for everyone. However, many studies use dosages in the range of 100-200 milligrams. But don’t make it a wing. “It’s best to follow healthcare professional recommendations for personalized advice,” says Bermer.

Potential Side Effects and Prevention

Side effects can occur with medications and supplements containing COQ10. However, older studies have shown that doses of 900 milligrams per day are acceptable just as well as placebo. Side effects can occur, but are usually mild. “Some people experience digestive problems, dizziness, insomnia, headaches and skin rashes while taking CoQ10,” he says. Vanessa Imus, MS, RDNregistered dietitian and owner of integrated nutrition for weight loss. Insomnia has also been reported.

Despite the solid safety record of CoQ10, it may not be suitable for pregnant or breastfeeding people. “Because there are limited research into safety during pregnancy, it is generally recommended to cancel when pregnancy is confirmed,” says Bermer.

Additionally, drug interactions are possible when taking COQ10. “People who have diabetes or are taking blood pressure lowering medications need to be careful as they can lower their blood sugar and blood pressure,” says Imus. Other drugs, such as blood thinners and chemotherapeutic drugs, can also interact with Coq10 supplements. Before adding CoQ10 to your routine, check with your healthcare provider for all medications and supplements.

Conclusion

As we age, our bodies naturally produce less Coq10. So it’s easy to assume that supplements will help you feel younger, healthy and more vibrant. However, research on CoQ10 is still evolving. The best evidence concerns the ability to increase energy and reduce cell damage. It also lowers blood pressure and protects against complications from cardiac surgery, but more research is needed. COQ10 has mild side effects and is safe for most people (except for those pregnant or breastfeeding). However, it can interact with certain medications, especially blood thinners and chemotherapeutic drugs, and can also be problematic for people taking medications to lower blood sugar and blood pressure. Like any supplement, add COQ10 to your regimen and consult with a healthcare professional before you make sure it’s safe.