CoQ10 – 4 Myths You Should Know

When it comes to coenzyme Q10, otherwise known as CoQ10, like any other supplement there are no shortages of choices or articles promoting its use and benefits. The good news is more men over 50 are aware they can take it, it’s rated as Generally Safe from medical organizations such as the Mayo Clinic, and its side effects are mild and minimal compared to the potential advantages. (We say potential because not enough research exists to prove conclusively there are measurable gains from its use.)

However, the consensus looks to be favorable and might be worth trying. But taking the right brand and dosage needs to be thought out, especially with all the confusing marketing out there. So, let’s try to separate the myths from the facts.

What is CoQ10?

CoQ10 is a nutrient naturally created by the human body. It’s found in the inner membranes of your mitochondria and is crucial in producing adenosine triphosphate (ATP), responsible for delivering energy where it’s needed both within the cell and over your body.

There are two forms; Ubiquinone (another given name for CoQ10) and Ubiquinol, the reduced form of CoQ10, considered a far more effective alternative. The conversion of CoQ10 into ubiquinol happens thousands of times every second inside the mitochondria, and this process plays a big role in allowing your body to transform the food you eat into energy.

As you grow older your body can’t produce as much CoQ10 and finds it difficult to convert oxidized CoQ10 into ubiquinol. This is where supplements may help since they can restore your body’s ideal levels.

Food Sources of CoQ10

Foods sources (this is true in most supplements circumstances) are the best way to get your daily amounts of CoQ10. Meat, fish and vegetable oils are the richest of dietary sources and include:

• Grass fed beef and organ meats.
• Organic pastured meats.

If you’re cutting back on red meat, try fish:
• Sardines
• Mackerel
• Wild-caught Alaskan salmon and herring

If you need a meat alternative, consider eating chlorophyll-rich vegetables:
• Spinach
• Asparagus
• Beet Greens
• Green Bell Peppers
• Brussels Sprouts
• Green Cabbage
• Celery
• Collard Greens

Vegetable oils are also high in CoQ10. (Here is a great source chart from Wikipedia) Check out our supporting blog on nutritious foods for men 50 and over.

Separating 4 Myths from Facts on CoQ10

Myth #1: You can the daily recommended dose from food alone.

Fact: Some foods, as mentioned above, contain CoQ10. But on average, a person may get just 5 to 10 mg a day from their diet, which is just a portion of what your body needs. Surprisingly, recommended supplemental daily doses vary from source to source, from as little as 50 mg to over 1,200 mg (WebMD). In general, a typical daily dose looks for men 40 to 60 are between 50 to 100 mg, 100 to 200 if you are on statin medications. As always, discuss the dosage amounts with your doctor or pharmacist before taking.

Myth #2: Ubiquinol is the best form to take.

Fact: As we said earlier, CoQ10 comes in two forms: Ubiquinone and Ubiquinol. Ubiquinol is the type your body makes on its own and is a costlier form of coenzyme Q10. It is yet to be proven in studies of CoQ10 that ubiquinol is better than ubiquinone, so choose your supplement carefully and see myth #3.

Myth #3: You can trust the CoQ10 dosage listed on the label.

Fact: As with any supplement, you need to be an informed consumer. In our Supplement Series Blog – Multivitamins for men over 50, supplements are not evaluated by the Food and Drug Administration and need to be examined with due care. Different brands may contain additives and offer varying strength levels. Also make sure before purchasing to check the expiration dates. Deep discounts because of expiring product may provide a supplement of little value.

Myth #4: CoQ10 only benefits your heart.

Fact: Coenzyme Q10 generates energy production in every cell of your body, not just your heart. Research has found that it could help with everything from migraines, to fibromyalgia, Parkinson’s Disease, and gum disease. Your body makes CoQ10 throughout your life, but production drops off as you get older, so the lack of energy you may attribute to aging may be a deficiency.

Hopefully we’ve been able to answer your questions or concerns about what CoQ10 is and how it can be beneficial in your supplement choices. As always, please check with your doctor first before making any decisions affecting your health and diet.

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References

Sinatra, Stephen. “CoQ10 Dosage: Separating the Myths from the Facts.” Heart Health Vitamins, Supplements & Advice, www.drsinatra.com/getting-the-right-coq10-dosageseparating-the-myths-from-the-facts.

CoQ10: Benefits and Uses. (n.d.). Retrieved October 30, 2018, from https://articles.mercola.com/vitamins-supplements/coq10.aspx