Obese people have been trying different ways to lose weight and remain healthy.
Exercising hard and eating healthy diets is the best solution to keep your body weight under control.
There are also numerous supplements and diets that can help you lose weight.
Coenzyme Q10, also known as ubiquinone, vitamin Q10 or simply just Q10, has several health benefits including weight loss.
CoQ10 weight loss benefits are being tested and proved by some of the recent studies.
It is worth having a detailed look at CoQ10 benefits, dosage, sources, and side effects.
What is CoQ10?
Coenzyme Q10 is a substance similar to a vitamin.
It is technically classified as a pseudo-vitamin.
It is not sufficiently found in most diets we eat. But our body produces Q10 by combining certain amino acids, vitamins and trace minerals got from the foods we eat.
Every healthy person has this substance present in the cells of the body.
Body cells require this substance for the production of energy necessary for sustaining the body.
A healthy person stores around 2g of CoQ10 in the body. We require about 500mg Q10 per day and our body manufactures it from a mixture of internal synthesis of foods.
A healthy person creates enough of CoQ10 required by the body. However, as a person become old or sick body may lose the ability to produce the required amount of Coenzyme Q10. Such people may have to depend on Q10 supplements for meeting the requirements of this pseudo-vitamin.
Sources of Coenzyme Q10
CoQ10 substances are naturally found in some of the common foods. However, the body absorbs only a very little amount of CoQ10 present in the foods we eat.
Best diets that help the body to obtain or produce Q10 are:
- Organ meats (cardiac tissue, liver, and kidney)
- Beef (grass-fed)
- Rainbow trout
- Soy oil
- Pistachio nuts
- Sesame seeds
What is CoQ10 used for?
Many of us do not have much knowledge about the usefulness of Vitamin Q10.
What is CoQ10 good for?
You will come across several tall claims made on CoQ10 of its many health benefits.
It is expected to help common health issues like:
- Heart failure
- Periodontal disease
- Muscular dystrophy.
It supplies the cells with the energy required for the growth and maintenance of the body cells.
Q10 supplement is recommended for reducing the side effects of certain medicines that may cause harm to the heart, organs, and muscles.
CoQ10 is also an effective antioxidant that protects the body from inflammatory damages to cells.
The antioxidant properties of this vitamin are expected to rejuvenate and increase the elasticity of the skin. For this reason, it is widely used in anti-aging cosmetic products.
Vitamin Q10 helps in protecting and strengthening the heart and skeletal muscles.
Coenzymes also help in improving digestion and absorption of nutrients.
In the United States CoQ10 is available as a dietary supplement under different names such as ubidecarenone, ubiquinone, Q10 or Vitamin Q10.
CoQ10 Benefits For Men
According to one of the studies, the quantity of CoQ10 present in the seminal fluid of men correlates with their sperm motility and sperm count.
Another study in 2013 published in the Journal of Assisted Reproduction and Genetics suggested a global improvement in sperm parameters with the intake of CoQ10 supplement.
CoQ10 And Weight Loss
CoQ10 can regulate carbohydrates and fatty acids by helping the body to use them for energy. This compound transforms the nutrients into ready-to-use energy storage called adenosine triphosphate (ATP).
According to a 1990 study, Q10 could be used as an index of metabolism. This study found some correlations between Q10 levels and fat mass. In aged men as the fat mass increased the levels of coenzyme went down.
An increase in Q10 can result in higher use of fatty acids that in turn increase metabolism and weight loss.
CoQ10 help in increasing cellular energy production by which you increase your stamina especially when working out.
When you have inadequate levels of CoQ10 in your body, the foods you consume do not get fully converted into energy. This leads to a build-up of fat deposits in the body that can make you obese.
Thus it is taken for granted that taking the requisite amount of CoQ10 in supplement form is beneficial for increased fat burning.
Unfortunately, there are not enough studies done to support the effectiveness of Q10 in weight loss.
There are also counter claims that negate the effectiveness of CoQ10 towards weight loss.
According to a study published in the Journal of Alternative and Complementary Medicine, CoQ10 weight loss benefits are practically nil.
Q10 vitamin which naturally occurs in the body may create a correlated effect on fat burning, but this same effect may not be enhanced by taking Q10 supplements.
Ubiquinone Vs Ubiquinol
Coenzyme in oxidized formed is called ubiquinone, and its reduced form is called ubiquinol.
Ubiquinone when used by the body it is transformed into ubiquinol.
The coenzyme is usually found in mitochondria, the powerhouse of cells where energy production happens.
CoQ10 acts as an electron donor or acceptor in the process of energy production in mitochondria.
When ubiquinone accepts an electron from another molecule in the chain, it becomes ubiquinol. Similarly, when ubiquinol donates an electron it becomes oxidized CoQ10 or ubiquinone.
When these two types of coenzymes Q10 are in equilibrium, our body derives maximum benefits from them.
Our body has the natural ability to turn CoQ10 into a reduced or oxidized form according to needs.
How Much CoQ10 Should I Take?
How much coq10 per day?
According to Dr William Judy of the SIBR Research Institute, an adult individual requires approximately 3.5 mg of Coenzyme Q10 daily to maintain healthy energy production.
Another study conducted in Denmark tried to trace the amount of Coenzyme Q10 present in the daily diet. The results of this study showed that Q10 from daily diets ranges from 3 to 5 mg per day. However, our body absorbs only about 8 percent of the Q10 present in the foods. Thus we get only 0.24 to 0.4 milligrams of Q10 per day from the daily diet.
As a person crosses middle age and advances further in age body synthesizes less and less Coenzyme Q10.
Synthesizing Vitamin Q10 is also a complicated 17-step process that might malfunction due to poor health conditions. Bi0-synthesize of Coenzyme Q10 requires other vitamins, trace elements, and amino acids.
Vitamin Q10 is relatively scarce in the foods we usually have.
A typical daily dose is 100 milligrams to 200 milligrams.
If you are taking a CoQ10 supplement, people under 60 may require about 100mg per day.
If you are above 60 or on a statin drug, the intake of coenzyme Q10 supplement should be about 100 to 200mg per day.
Side Effects Of CoQ10
Taking CoQ10 supplements for a long period or in higher doses may cause side effects that can worsen the health conditions.
Some people have reported experiencing insomnia after taking over 100mg of Coenzyme Q10 per day.
One of the recent studies has shown that people taking 300mg of Vitamin Q10 per day developed elevated levels of liver enzymes.
A few of the users of Q10 supplements have also reported experiencing side effects such as sensitivity to light, headache, irritability, heartburn, dizziness, fatigue, nausea, abdominal pain or rashes.
Medicines for high cholesterol and blood sugar can lower the CoQ10 levels in the body and reduces the effects of Vitamin Q10 supplements.
Taking Q10 supplements can reduce the body’s response to blood thinner medicines and decrease insulin requirements in people with diabetes.
CoQ10 Blood Pressure
Some of the clinical studies and reports suggest that CoQ10 may lower blood pressure. The change usually happens after 4 to 14 weeks of having the Q10 supplement.
One of the research analysis which reviewed 12 clinical studies concluded that CoQ10 has the power to lower systolic blood pressure up to 17 mm Hg and diastolic blood pressure up to 10 mm Hg.
However, never take the CoQ10 supplement to lower the blood pressure as this may produce other side effects on health.
The Bottom Line
The benefits of CoQ10 are many.
The human body makes CoQ10, and the cells use it for producing the energy required for cell growth and maintenance.
This coenzyme also functions as a powerful antioxidant good for preventing or healing inflammatory damages occurring to the cells.
CoQ10 is also used for other purposes as well. Coenzyme Q10 is expected to reduce heart failure, prevent cancer, helps periodontal disease and muscular dystrophy.
Some use the CoQ10 diet supplement for fast recovery from fatigue caused by exercise or boosting energy.
Vitamin Q10 also helps in reducing the harmful effects of certain prescription medicines on muscles, heart and other organs.
Lastly, CoQ10 may produce positive effects on weight loss by increasing metabolism and energy spending.