How much Co Q10 should I take?
Co Q10 also known as Coenzyme Q10 is produced by your body naturally, it is a very important antioxidant for maintenance and cell growth. The ageing process has an effect on the levels of Co Q10 that we produce, statin medication has a major impact on levels as studies have shown in people with heart disease. If you are on statins and feeling tired a lot the answer is to take a quality Co Q10 supplement to increase your energy levells, people often as how much Co Q10 should I take?
How much CoQ10 does your body need?
The recommended daily dosage for adults is 300 mg this can be taken in 100 mg doses preferably with a meal that contains fat or oils for better absorption, if the Co Q10 is a water soluble formula then you don’t need to take it with fat or oils.
Where else can you get CO Q10?
It is present in fish, meat and whole grains but only in small amounts, not enough to make a significant difference to the amount of CO Q10 that a depleted body needs.
You can purchase Co Q10 in supplement, tablet, capsule it can also be administered by IV, it has been used as a treatment for heart conditions, Parkinsons disease and migraine headaches.
Does CO Q10 help with energy?
Its common knowledge that Co Q10 is good for your heart, however combining the supplement with physical exercise can have a real impact on how you feel in a positive way. In a study where 17 people were asked to take either 100 milligrams or 300 milligrams of Co Q10 each day for a total of eight days whilst being physically active on a bicycle ergometer. It was found that the 300 milligrams group performed better and were less tired. Another study of of skiers who were given 90 milligrams of Co Q10 a highly boiavailable supplement for 6 weeks had much better stamina and energy.
How does CO Q10 work?
Co Q10 converts fats and carbohydrates into something called ATP a form of energy that our bodies cells need to function, in other words it is the spark that lights up energy production in our bodies. Some research has suggested that Coenzyme Q10 has substantial health benefits for conditions like:
- Heart disease
- A lack of energy from statin use
- Parkinson’s disease
- Gum disease
Very often a lack of energy could be put down to getting older however it may be something as simple as depleted levels of Co Q10, our bodies make enough of it for our needs but aging makes the levels reduce. People who feel like this have reported a surge in energy following Co Q10 supplementation.
Certain types of foods like beef heart, chicken liver, pork and fish like mackerel or salmon have Co Q10 on average a person eating this type of food will only consume around 5-10 milligrams of Co Q10 daily, this is only 10% of what they need, so it is very important to supplement your diet with Co Q10.
There isn’t a huge amount of research behind Co Q10 however the studies that have been done show improvements in these conditions:
- Migraines: Research has demonstrated that Co Q10 may reduce how frequent these headaches occur.
- Statin muscle pain: Muscle weakness is associated with statin usage, research has suggested that Co Q10 may help weak muscles.
- Parkinson’s: Is a progressive disorder within the nervous system, it affects movement,research suggests that Co Q10 may help people in the early stages of the disease.
- Heart failure: One study showed that Co Q10 taken orally showed improvement in symptoms of heart failure, it has also shown to reduce blood pressure, combining Co Q10 with other nutrients may help people recovering from heart valve and heart bypass surgery.
Is Co Q10 safe to take?.
While Co Q10 may be of benefit in treating conditions like Parkinson’s disease and heart failure, it is safe to take, side effects are few, however it is always a good idea to talk to your doctor first. Always take as directed on the supplement label.
It is safe to take Co Q10 supplements as directed by the manufacturer, side effects are in the mild category and include
- Skin rash
Women who are pregnant or breastfeeding should not take Co Q10 because there are no studies to show that it is safe.
Co Q10 may increase the risk of a blood clot in people who are on blood thinners because it may effect it ability to keep the blood thin thus increasing the risk the blood clotting.