Coemzyme Q10 is a crucial natural substance that plays an enormous part in just about all aspects of health and fitness, but the role of CoQ10 for energy and endurance is perhaps the most important of them all.
What It Is
Coenzyme Q10, also referred to as CoQ10 or Ubiquinone, is a natural substance found in the mitochondria, or energy production center, of every cell in the human body.
Where It Comes From
The body manufactures its own supply CoQ10, but the ability to produce it drops off sharply as we age. It is believed that natural production of CoQ10 peaks in the early 20s. It is also available through a limited number of foods, including organ meats, oily fish, some vegetables (notably cauliflower, broccoli, and spinach), nuts, and avocados. CoQ10 supplements are widely available and for most people, they are most realistic means of boosting blood levels of the coenzyme.
What It Does
The primary function of CoQ10 is generating energy on the cellular level. It serves a unique function, acting as a messenger link which provides the “spark” for the chemical reactions that make up the energy-producing process.
The body only stores enough energy to sustain vigorous activity for a few minutes at a time, so it must be produced constantly. And in order for this to happen, there must be an adequate supply of CoQ10 to keep production going.
CoQ10 is also a powerful antioxidant, capable of reducing, repairing, and even reversing the damage done by free radicals (chemically imbalanced molecules that are created when cells interact with oxygen). Free radical damage is associated with a host of illnesses and health conditions, particularly those most related to aging.
How It Works To Boost Energy and Endurance
Maintaining adequate levels of CoQ10 is absolutely essential to the function of the internal organs, particularly the brain, heart, and kidneys. The more optimally these organs function, the more energetic you feel and the more endurance you have.
A growing body of research indicates that the antioxidant properties of CoQ10 play a huge role in energy, endurance, and mental function, particularly as we age.
Studies have shown that supplemental CoQ10 can even help prevent “weekend warrior syndrome”, the fatigue and discomfort that accompanies exercise when regular physical activity is limited or infrequent.
Dosage, Dangers, Contraindications, And Side Effects
There is no real consensus on the optimal dosage of CoQ10 supplements. Some experts claim high amounts are needed to achieve maximum results while others say that smaller amounts are the best and safest route.
No standard RDA has been set, but while a “typical” dosage is generally considered to be somewhere between 30 and 90 mg daily, clinical trials have shown the best response with much higher amounts.
Since a number of factors can affect the way in which CoQ10 is absorbed, it is best to consult with a physician before starting supplementation.
There are few serious reported side effects of CoQ10 and those which do occur, including skin itching, light sensitivity, and upset stomach, generally subside without any treatment needed.
