Supplement Reviews
Co-enzyme Q10 (CoQ10)
What it is: Co-enzyme (also called CoQ10 or ubiquinone) is a naturally occurring vitamin-like substance responsible for aiding in the production of energy in the body.
What it does: CoQ10 serves a critical role in creating energy in the electron transport chain (the cycle that produces ATP in the cell's mitochondria), acting as a cofactor to facilitate ATP production. It is especially present in the heart, liver and lungs, where energy requirements are greatest. CoQ10 also serves as a potent anti-oxidant, particularly the mitochondria and lipid membranes, helping to quench free radicals- unstable molecules that can injure healthy cells and tissues. In addition, CoQ10 plays a role in regenerating Vitamin E, thereby prolonging its role as an antioxidant. In supplemental form, it is purported to slow the aging process, increase endurance, improve cardiovascular health, and support immune function.
Verdict: There is fairly compelling evidence that CoQ10 supplementation has beneficial effects on antioxidant properties, reducing lipid peroxidation in cell membranes and lipoproteins (cholesterol carriers). It also has been shown to alleviate various cardiac symptoms, improving cardiac contractility and alleviating dysfunction of the endothelium (the thin layer of cells within blood vessels). Whether CoQ10 is of benefit to exercise seems unlikely. Most studies have not shown any clear benefits in endurance or athletic performance. Part of the problem may be that supplementation seems to increase plasma levels of CoQ10, but not levels in the muscle. Some studies have actually shown that CoQ10 hampers exercise performance, possibly increasing levels of oxidative damage (i.e. acting as a pro-oxidant). Whether this is true has yet to be established.
In sum, CoQ10 can be a beneficial supplement for overall health, especially for its antioxidant properties. It does not, however, appear to be of much use for those seeking better exercise related performance and potentially could hinder performance.
Side effects: Doses of up to 100 mg. appear to be well tolerated without significant side effects.
DISCLAIMER: The preceding review is meant for educational purposes only and should not be taken as advice on whether or not to use a particular product. Always consult your physician before taking any supplement.
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