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Coenzyme Q10 - aka CoQ10 is a compound your body can produce naturally. CoQ10 plays many important roles in the body, such as providing energy and protecting the body from oxidative damage to cells. People can take coenzyme q10 as a supplement for the treatment of a number of different health conditions and diseases.
1. What is CoQ10?
CoQ10 is a fat-soluble antioxidant found in human cells, most commonly in mitochondria. Mitochondria - often called the powerhouse of cells, it consists of specialized structures that produce adenosine triphosphate (ATP) - the main source of energy for the cell to function.
There are two different forms of CoQ10 in your body: Ubiquinone and ubiquinol. Ubiquinone in the body is converted to ubiquinol, which is then easily absorbed and used.
The body can produce CoQ10 naturally. Even so, several factors can reduce its levels. For example, the production rate of CoQ10 decreases dramatically with age, heart disease, and cognitive decline. Other causes of CoQ10 depletion in the body include statin drug use, nutrient deficiencies, genetic mutations, oxidative stress and cancer.
In addition, taking coenzyme q10 can also be obtained from foods including eggs, fatty fish, organ meats, nuts and poultry. CoQ10 supplements help alleviate health problems caused by the body's lack of this compound. Also, because of their relation to energy production, CoQ10 supplements have been shown to increase athletic performance in athletes and reduce inflammation in healthy individuals who are not deficient.
2. Dosage of CoQ10
The recommended dose of coenzyme q10 is 90 - 200 mg of CoQ10 per day. However, this dose may vary depending on the person and the disease being treated.
3. Use of Statins
Statins are a group of drugs that work to lower blood cholesterol or triglyceride levels to prevent heart disease. Although, statins are generally well tolerated, they can cause adverse side effects, such as severe muscle injury and liver damage. Statins also significantly reduced CoQ10 levels in blood and muscle tissues.Research has shown that CoQ10 supplements help reduce muscle pain in people taking statin drugs.
A study in 50 people taking statins found that a supplemental dose of 100mg CoQ10 daily for 30 days reduced muscle pain caused by side effects of statins in 75% of patients. For people taking statin drugs, the recommended dose of CoQ10 is 30 - 200 mg per day.
4. CoQ10 and heart disease
Ở những người mắc bệnh tim, chẳng hạn như suy tim và đau thắt ngực, việc bổ sung CoQ10 đã cho thấy hiệu quả ban đầu
In people with heart conditions, such as heart failure and angina, supplementation with CoQ10 has shown initial effectiveness. A review of 13 studies in people with heart failure found that supplementing with 100mg of CoQ10 daily for 12 weeks improved blood flow to the heart
Plus, taking coenzyme q10 has been shown to reduce the number of times hospitalization and the risk of dying from heart-related problems in people with heart failure.
CoQ10 has also been shown to be effective in reducing the pain associated with angina caused by your heart muscle not getting enough oxygen. What's more, the supplement may reduce heart disease risk factors, such as by lowering "bad" LDL cholesterol.
For people with heart failure or angina, the recommended dose of CoQ10 is 60-300 mg per day.
5. CoQ10 and Migraines
When used alone or in combination with other nutrients, such as magnesium and riboflavin, CoQ10 has been shown to improve migraine symptoms. CoQ10 has also been shown to reduce headaches by reducing oxidative stress and the production of free radicals, one of the causes of migraines.
CoQ10 helps reduce inflammation in the body and improves mitochondrial function, which helps reduce pain from migraines. A three-month study in 45 women demonstrated that those treated with 400 mg of CoQ10 per day experienced a significant reduction in the frequency, severity, and duration of migraines, compared with the control group. use a placebo.
For the treatment of migraine, the typical recommended dose for CoQ10 is 300 - 400 mg per day.
6. CoQ10 and the aging process
As mentioned above, the body's own production of CoQ10 decreases with age.
Fortunately, CoQ10 can be supplemented with supplements, thereby helping to improve your quality of life.
Older adults with higher blood levels of CoQ10 tend to be more physically active and have lower levels of oxidative stress, which helps prevent heart disease and cognitive decline.
CoQ10 supplementation has been shown to improve muscle strength and physical performance in the elderly. To combat age-related decline, the recommended dose is 100-200 mg of CoQ10 per day.
7. CoQ10 and diabetes
Những người mắc bệnh tiểu đường có thể có mức CoQ10 thấp hơn một cách tự nhiê
Both oxidative stress and mitochondrial dysfunction lead to the onset and progression of diabetes and its complications. Furthermore, people with diabetes may have naturally lower CoQ10 levels. Along with the use of certain anti-diabetic drugs further depletes the CoQ10 stores in the body.
Studies show that taking coenzyme q10 helps reduce the production of free radicals, which are unstable molecules that can be harmful to your health if their amounts are too high.
Taking coenzyme q10 also improves insulin resistance and blood sugar regulation in people with diabetes. A 12-week study in 50 people with diabetes found that those who received 100 mg of CoQ10 daily experienced significant reductions in blood sugar, markers of oxidative stress, and insulin resistance, compared with a control group. .
Doses of 100-300 mg of CoQ10 per day appear to be effective in improving diabetes symptoms.
8. Improve fertility
Oxidative damage is one of the main causes of infertility in both men and women due to its negative effects on sperm and egg quality. For example, oxidative stress can cause sperm DNA damage, male infertility, or recurrent miscarriage.
Therefore, the addition of dietary antioxidants - including CoQ10 - can help reduce oxidative stress and improve fertility in both men and women.
Coenzyme q10 supplementation doses of 200-300 mg of CoQ10 per day have been shown to be effective in improving sperm concentration, density and motility in infertile men.
Similarly, these supplements can improve a woman's fertility by stimulating an ovarian response and helping to slow ovarian aging. An effective supplement dose is 100-600 mg per day.
9. Enhance exercise performance
Since CoQ10 is involved in energy production, it is heavily used by athletes and people who want to increase physical performance. CoQ10 supplementation helps reduce inflammation associated with heavy exercise and speed recovery.
A 6-week study of 100 German athletes found that those who supplemented with 300 mg of CoQ10 daily experienced increased physical performance (as measured by electrical output) compared to a placebo group.
CoQ10 has also been shown to reduce fatigue and increase muscle strength in non-athletes. Recommended dose of coenzyme q10: 300mg per day.
CoQ10 làm tăng sức mạnh cơ bắp ở những người không phải vận động viên
10. Side effects
CoQ10 is generally well tolerated, even at very high doses of greater than 1,000 mg per day. However some people may experience side effects including:
Diarrhea, headache, nausea and skin rashes Insomnia : Taking coenzyme q10 close to bedtime may cause insomnia in some people , so it's best to take it in the morning or afternoon Drug interactions: CoQ10 supplements can interact with a number of common medications, including blood thinners, antidepressants, and chemotherapy drugs. . It should be taken with a meal or snack that contains fat, as CoQ10 is fat soluble. Also, be sure to buy supplements that provide CoQ10 in the form of ubiquinol, which is the most easily absorbed form.
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Reference source: healthline.comMORE
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