Coenzyme Q10 is naturally produced by your body, although its production tends to decline with age. Fortunately, CoQ10 can also be obtained through supplements or foods.

CoQ10 levels have also been found to be lower in patients suffering from specific illnesses, such as heart disease, and in those taking cholesterol-lowering medicines.

WHY SHOULD IT BE OF INTEREST?

Here are the most important benefits you can get from CoQ10:

1. It alleviates the symptoms of congestive heart failure.
2. CoQ10 may assist persons with diabetes lower their LDL cholesterol and total cholesterol levels, reducing their risk of heart disease.
3. It helps with fertility-related problems.
4. CoQ10 may help to reduce the frequency of migraines.
5. It can improve your exercise performance. So athletes can take it before workouts.
6. CoQ10 may help alleviate the muscle weakness and soreness that can occur when taking statins.
7. It has the potential to play a role in cancer prevention.
8. CoQ10 has the potential to lower toxic chemicals, potentially reducing the progression of Alzheimer's and Parkinson's disease.
9. Direct application of CoQ10 to the skin can minimize oxidative damage caused by UV radiation and even reduce the depth of wrinkles.
10. CoQ10 can decrease inflammation and the requirement for steroid medicines in those who have asthma.

HOW TO TAKE IT?

Ubiquinol and ubiquinone are the two forms of CoQ10. Ubiquinol, the most absorbable form of CoQ10, accounts for 90% of the CoQ10 in the blood. So you should select supplements containing the ubiquinol type.

The typical CoQ10 dose ranges from 90 mg to 200 mg per day. Doses of up to 500 mg appear to be well-tolerated.

Because CoQ10 is fat-soluble, you should take it with a meal that contains fat so that your body can absorb it. Taking CoQ10 at night may also improve the body's ability to utilize it.

Oily fish (such as salmon and tuna), organ meats (such as liver), and whole grains are all sources of CoQ10. Most people get enough CoQ10 from a healthy diet, although supplementation may be necessary if you have any particular health condition.

References:

1. GABRIEL. (n.d.). “Coenzyme Q10”. Retrieved from Sciencedirect.com: https://www.sciencedirect.com/topics/medicine-and-dentistry/coenzyme-q10

2. NIH. (n.d.). “Coenzyme Q10”. Retrieved from Nih.gov: https://www.nccih.nih.gov/health/coenzyme-q10

3. Rodick. (n.d.). “Potential Role Of Coenzyme Q10 In Health And Disease Conditions” Retrieved from Dovepress.com: 

https://www.dovepress.com/potential-role-of-coenzyme-q10-in-health-and-disease-conditions-peer-reviewed-fulltext-article-NDS

4. Saini, R. (n.d.). “Coenzyme Q10: The Essential Nutrient”. Retrieved from Nih.gov: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3178961/