Reasons to add CoQ10 in your diet

Reasons to add CoQ10 in your diet

Understanding CoQ10: Functions, Benefits, and Deficiency

What is CoQ10?

CoQ10 is a vitamin-like substance naturally produced in the body. The total content of CoQ10 in the body is only about 500-1500 mg, and it decreases with age. It is found throughout the body in cell membranes, especially in the mitochondrial membranes, and is abundant in the heart, lungs, liver, kidneys, spleen, pancreas, and adrenal glands.

Functions of CoQ10

  • Essential for Tissue and Organ Health: CoQ10 is crucial for the health of virtually all human tissues and organs.
  • Antioxidant Properties: Coenzyme Q10 is one of the most significant fat-soluble antioxidants. It prevents the generation of free radicals and modifications of proteins, lipids, and DNA. CoQ10 also improves energy, augments the immune system, and acts as an antioxidant.
  • Heart Protective: Some research has shown that supplementation with CoQ10 may be helpful in preventing certain heart diseases like congestive heart failure. Although more research is required in this area, studies show great benefits of CoQ10 on heart health.
  • Reducing Migraines: According to both the American Academy of Neurology and the American Headache Society, CoQ10 may be effective in reducing the frequency and duration of migraines. Although the research to support this is still limited, it is possible that CoQ10 has this effect because it keeps the mitochondria in the cells healthy.
  • Improving Fertility: Some research suggests the beneficial effects of CoQ10 in improving fertility rates among women of childbearing age.

Deficiency of CoQ10

Two major factors contribute to a CoQ10 deficiency: age and the use of statins. CoQ10 levels peak between the ages of 20-30 years, but as we get older, our ability to naturally produce CoQ10 reduces. The use of statins to manage high cholesterol in the blood also inhibits the production of CoQ10, leading to a deficiency in the long run.

Symptoms of Deficiency

People who have a deficiency in CoQ10 levels often experience physical fatigue and muscle weakness, even while undertaking relatively non-strenuous physical activities such as walking. Low CoQ10 levels can also cause mental fatigue, with symptoms including difficulty concentrating and memory lapses.

Dietary Sources and Supplementation

Primary Sources

Primary dietary sources of CoQ10 include oily fish (such as salmon and tuna), organ meats (such as liver), and whole grains. Most individuals obtain sufficient amounts of CoQ10 through a balanced diet.


CoQ10 is available as a supplement in several forms, including soft gel capsules, oral spray, hard shell capsules, and tablets. A typical CoQ10 dosage is 30 to 90 mg per day, taken in divided doses and only on the advice of a healthcare professional. Supplementation may be useful for individuals with particular health conditions.

By understanding the functions, benefits, and potential deficiency symptoms of CoQ10, individuals can better manage their health and make informed decisions about their dietary and supplement intake.

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