Q10

Coenzyme Q10, also known as CoQ10, is a molecule naturally present in our body. This molecule has numerous benefits, which has led to increasing interest among active individuals and athletes. However, with age, CoQ10 levels in our cells decrease.

We will discuss CoQ10, as well as the essential criteria to consider before choosing a CoQ10 supplement.

What is CoQ10?

CoQ10, or coenzyme Q10, is a fat-soluble molecule composed of a benzoquinone core and a long isoprenoid chain. It is naturally produced by the body and found in all body cells, especially in the most active organs such as the heart, liver, kidneys, and muscles.
It can also be obtained through diet. It is found in:

• Organ meats (liver, heart, kidneys),
• Red meats (beef, pork),
• Fatty fish (sardines, mackerel, salmon),
• Vegetable oils (soybean oil, rapeseed oil),
• Nuts (walnuts, pistachios),
• Certain whole grains.

Although dietary sources contribute to CoQ10 intake, the amount obtained through food can be relatively low compared to the body's needs, especially as CoQ10 levels naturally decline with age. This is why some choose to turn to dietary supplements to increase their intake of this molecule.

The fundamental role of ATP in organs with high energy demand

Present in all human cells, coenzyme Q10 is particularly concentrated in organs that require a constant and high energy supply, such as the heart, liver, and kidneys. These tissues, responsible for many vital functions, need a significant amount of ATP (adenosine triphosphate), the primary energy source used by cells to perform their tasks.

The heart: a constant energy need

The heart is one of the most active muscles in the body. It beats approximately 100,000 times a day, ensuring uninterrupted blood circulation to all tissues. This sustained rhythm requires an uninterrupted energy supply to maintain optimal cardiac function.

The liver: a strategic metabolic center

The liver is at the heart of metabolism. It filters toxins, processes nutrients, participates in hormone synthesis, and plays a decisive role in the body's energy management. Its ability to support these multiple functions relies on intense mitochondrial activity.

The kidneys: filter, regulate, balance

Every day, the kidneys filter about 180 liters of blood to maintain the body's fluid balance. They also regulate blood pressure and ensure the elimination of metabolic waste. This role as a biological filter requires sustained energy consumption.

CoQ10 Supplement

1. Forms of CoQ10

CoQ10 comes in two main forms: ubiquinone and ubiquinol. Ubiquinol is the active form of the coenzyme, the one the body uses directly.

2. Supplements enriched with vitamin C or E

Some CoQ10 supplements are enriched with vitamin C and vitamin E, two powerful antioxidants. These vitamins play an essential role in protecting cells against oxidative stress, a harmful process that can damage cells and accelerate aging.

• Vitamin C contributes to the normal functioning of the immune system, while protecting cells from free radicals.
• Vitamin E also supports cellular protection by neutralizing the effects of free radicals.

3. Recommended dosage

The dosage of CoQ10 can vary depending on individual needs. In general, recommended doses are between 60 mg and 200 mg per day. To start, it is advisable to begin with a lower dose (around 60 mg) and gradually increase until the optimal dose is reached, depending on the results and tolerance.

4. Supplement quality

When choosing a CoQ10 supplement, prioritize reputable brands that adhere to strict manufacturing standards.

Preferably opt for labeled products such as Kaneka®, recognized for its purity and superior quality.

Precautions and side effects

CoQ10 is generally well tolerated by most people. However, as with any supplement, some individuals may experience side effects. The most frequently reported effects include digestive problems and sometimes temporary fatigue.

It is therefore recommended to consult a healthcare professional before starting CoQ10 supplementation. This is particularly important if you are taking medication or have pre-existing health conditions.

Furthermore, a healthcare professional can help you determine the appropriate dose based on your specific needs and health status.

Conclusion

CoQ10 is an important molecule present in all cells of our body, particularly in vital organs. However, over time, the production of CoQ10 in our cells tends to decrease.

By choosing a high-quality CoQ10 supplement and adhering to recommended doses, you can benefit from its many advantages.