What Is CoQ10? The Powerful Antioxidant To Add To Your Diet

CoQ10, otherwise known as Coenzyme Q10, is often referred to as the 'spark plug' for your cells, jumpstarting metabolic processes. In fact, it's a powerful antioxidant that's critical to health, energy, and longevity. While your body naturally produces this compound, levels of it actually drop with age, making supplementation necessary.

We spoke to leading experts, Anshul Singh, Team Lead, Clinical Nutritionist, Artemis Hospitals, Gurugram, and Kanikka Malhotra, Clinical Nutritionist and Founder at Health Pepper, Delhi, to break down exactly what CoQ10 is and how it can benefit your health.

What is CoQ10?

Coenzyme Q10 is a natural, vitamin-like substance made in the body. Its major function is to help your cells generate energy. CoQ10 is, however, "Crucial for cell growth and protection from damage caused by free radicals, which are harmful molecules," states Anshul.

Kanikka adds, "CoQ10 acts as an antioxidant to protect cells from damage caused by harmful molecules known as free radicals."

According to both experts, CoQ10 levels decrease with age, which means that supplements can be quite effective in raising these levels in some people.

What does CoQ10 do?

CoQ10 fundamentally assists in cellular energy production. Kanikkaa explains the mechanism: "CoQ10 facilitates electron transport in mitochondria, the powerhouse of the cell, where energy in the form of Adenosine Triphosphate (ATP) is efficiently produced."

Singh mentions the end result of the process: CoQ10 aids in the synthesis of ATP, a major energy source of the body. This becomes an indispensable function for the heart, brain, and muscles. This acts as a strong antioxidant that protects cells from oxidative stress, which leads to diseases and ageing.

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The major benefits of CoQ10

Coenzyme Q10 is best known for its cardiovascular benefits, but its advantages span across multiple bodily systems.

1. Cardiovascular support: May help in the management of symptoms related to heart failure, apart from lowering blood pressure.

2. Energy and performance: Improves cellular energy by increasing the generation of ATP, improving physical performance.

3. Anti-aging and protection:Acts as an antioxidant; hence, there is a reduction in oxidative stress, which causes diseases and ageing.

4. Drug side-effect mitigation: This is used to reduce the side effects of one group of drugs known as statins, utilized to lower cholesterol.

5. Migraine prevention: It has been found to reduce migraine headache frequency in some studies.

6. Metabolic health: Some studies suggest that it may help people who have diabetes and fatty liver disease.

Things to know about CoQ10 before you start

While generally well-tolerated, it is important to consult a healthcare professional before incorporating CoQ10 into your routine. Singh stresses, "Always seek medical advice before starting any supplements to ensure that you are safe and receiving the correct dosage of the supplement in your regimen."

The possible considerations are as follows:

1. Side Effects: CoQ10 is usually safe but may cause mild issues such as nausea, stomach upset, and headaches.

2. Drug Interactions: It can interact with certain medications, particularly blood thinners and diabetes medications.

3. Special populations: It should not be used by pregnant or lactating women without consulting a doctor.

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The recommended daily dose of CoQ10

The optimal daily dosage varies based on individual health status and goals. Malhotra stresses the importance of consistency, as "the human body does not store CoQ10."

Singh advises most adults to take between 100 mg and 200 mg per day, often split into two doses taken with meals to aid absorption. Doctors may also recommend higher doses for specific medical conditions, such as heart disease or migraines.

By understanding the vital role CoQ10 plays in cellular energy and protection, you can have an informed conversation with your doctor about whether this powerful antioxidant deserves a place in your daily diet.

Image courtesy: Freepik

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