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Coenzyme Q10: complete guide to the supplement
Author: Mikhail Ziborov - author of the site makefitness.pro. All articles by the author ➤
Coenzyme Q10 (coenzyme Q10, coenzyme co Q 10) is a fat-soluble substance synthesized in our body that performs a number of functions (it's not some kind of chemical, but a completely natural substance). Its main function is participating in energy production in the mitochondria (the energy stations of cells). It exists in three forms – ubiquinone, semiquinone, and ubiquinol (these are synonyms for coenzyme Q 10). Ubiquinone and ubiquinol are the most common forms. Before we begin, I suggest subscribing to our Telegram to receive interesting and useful information without fluff. What is Coenzyme Q10 For?In addition to its energy function (the more coenzyme, the more energy), its responsibilities include: Interestingly, up to the age of 30, our body produces up to 300 mg of this substance daily! This is enough to cover daily requirements, but! The active expenditure of this substance during workouts, in a fast-paced life (lots of work, stress, always on the go), leads to a rapid depletion of coenzyme Q 10. Moreover, after the age of 30, its synthesis in the body declines, and by the age of 60, the amount in the heart is already 50% less. Since the modern diet is lacking in products such as hearts and livers, we receive very little of this vitamin from external sources. Additionally, it has been noted that individuals with cardiovascular issues have 25% less of this substance. Who needs Coenzyme Q10: Some of the best training programs can be found here. Which Coenzyme Q10 is Better to BuyAs mentioned, it comes in several forms. On pharmacy and store shelves, you will see ubiquinone and ubiquinol. Ubiquinone is the simplest and cheapest form. Upon entering the body, it attaches two hydrogen atoms and transforms into ubiquinol. Only in this form does it fully perform its functions. Therefore, ubiquinone will not work immediately (activation time is needed for hydrogen attachment). Ubiquinol is the better form, although more expensive. It has slightly higher bioavailability (better absorbed). It starts acting much earlier than ubiquinone, not requiring hydrogen attachment (the manufacturer has taken care of that). Which Brand of Coenzyme Q10 is Better?One of the top brands in the sports nutrition and supplements market is NOW FOODS due to its high quality control at every stage: raw materials, production, and finished products. The links contain special promo codes that will be automatically applied to your cart, giving you a 5% discount. How to Take Coenzyme Q10Coenzyme Q10: how much to take? For prevention, it is usually taken for 1-2 months, while treatment courses may last longer. It has been shown that after a month of taking it, the substance's content in the heart muscle increases by 22%. Some resources recommend taking Q10 continuously after the age of 40 to maintain stable levels. However, there is no scientific evidence to support these recommendations. One comforting fact is that this substance is well tolerated even in higher dosages and causes very few side effects, such as mild gastrointestinal disturbances, heartburn, and rashes. Coenzyme Q10: dosage. For prevention, a daily dose of 100 mg is usually sufficient (which can be divided into 2-3 doses). For therapeutic purposes and to achieve quick results, such as in sports, a dosage of 200-400 mg per day is commonly taken (also divided into several doses). Lower doses do not yield significant results, as the absorption rate (the amount that is absorbed and enters the bloodstream) of the substance is low. Due to this feature, manufacturers often employ tricks: they add substances that enhance absorption or make the coenzyme water-soluble (as it is fat-soluble by nature). For example, black pepper extract, also known as bioperine or piperine, generally increases the absorption of any vitamins and minerals. Some manufacturers add oils to gelatin capsules (oil = fat, which increases the absorption of fat-soluble substances). The sports nutrition manufacturer BioTechUSA produces a water-soluble coenzyme – Q10 H2O. Understandably, all this leads to an increase in product price.
However, you can independently increase the absorption of coenzyme Q10 by purchasing a supplement at the lowest cost. Simply take the supplement with meals (the fats in the food will act as solvents and increase bioavailability) or take it with other fat-like supplements: When is it best to take the coenzyme? Typically, the daily dosage is divided into several doses, taken in the morning and evening. However, there is no fundamental difference in timing for taking it.
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