The search for a healthy life is a concern of many people. With a busy routine, we are not always able to feed ourselves in the best way.
For this reason, the market has invested in supplementation, as a way to help replenish the vitamins that our body needs.
And what does all this have to do with coenzyme Q10? Let’s find out!
- 1 What is Coenzyme Q10?
- 2 How does it act in the body?
- 3 Water soluble or fat soluble coenzyme Q10?
- 4 What is it for: what are the benefits?
- 4.1 Improves physical performance
- 4.2 Reduces muscle fatigue
- 4.3 Strengthens the immune system
- 4.4 Prevents heart disease and improves cardiovascular disorders
- 4.5 Slows aging
- 4.6 Decreases bad cholesterol (LDL) levels
- 4.7 Speeds up metabolism
- 4.8 Potentiates the activity of vitamins
- 4.9 Reduces severe symptoms in neurological diseases
- 4.10 Assists in the treatment of fibromyalgia
- 5 Coenzyme Q10 lose weight?
- 6 What is the dosage and the best time to take it?
- 7 Price and where to buy
- 8 Side effects of the supplement
- 9 Contraindications
- 10 What foods contain CoQ10?
What is Coenzyme Q10?
Coenzyme q10 (CoQ10), also known as Ubidecarenone , is an organic compound. It is present in practically all the cells of the organism, being produced naturally.
It is essential for the human body, as it acts in the production of cellular energy. That is why it is so used by practitioners of physical activities, increasing physical performance.
Despite being produced by our body, the amount of this substance decreases over time. The peak production of Coq10 occurs between 20 and 30 years of age, and then the body starts to produce less.
For this reason, the market has invested in food supplements with coenzyme q10, to restore the levels of the substance in the body, and guarantee its health benefits.
In addition, it can be found in topical creams and products. When applied to the skin, the coenzyme penetrates the skin and begins to act.
The use of creams has shown results in the long term, reducing the signs of aging, wrinkles and expression marks.
How does it act in the body?
Coenzyme q10 protects cells from the effects of free radicals. They weaken the immune system and accelerate the aging process, and can even cause disease.
Whether it is ingested through food or supplements, it is absorbed through the small intestine, and then transported to the liver and incorporated into the body’s tissues, acting as a protective barrier.
When used in the form of creams, its effects are from the outside in, acting as a prevention and reduction of damage to the dermis.
Water soluble or fat soluble coenzyme Q10?
The difference is simple. Water-soluble substances dissolve in water, whereas fat-soluble substances dissolve in the lipid medium, that is, they are soluble in fat.
CoQ10 is fat-soluble, which makes it easier to be “stored” in the body, acting on the cell structure. But what does that mean?
It means that fat-soluble substances cross the plasma membrane more easily, since most of it is formed by lipid (ie, fat).
CoQ10 is best absorbed when ingested together with foods rich in lipids.
What is it for: what are the benefits?
Because it provides energy and is a powerful antioxidant, coenzyme q10 has numerous health benefits and is increasingly being studied by experts.
Check out some of the main benefits of CoQ10 below:
Improves physical performance
This substance acts in the production of ATP, which are molecules that supply energy to the body. Therefore, it is highly recommended as a dietary supplement for athletes, who practice physical activities that require more resistance and greater impact.
The result is more disposition in the gym routine or in any other exercise.
Reduces muscle fatigue
High impact exercises, the hustle and bustle of the routine and several other factors, expend a lot of energy and cause muscle fatigue . Coenzyme q10 is able to restore the energy levels needed to relieve fatigue.
Strengthens the immune system
Coenzyme fights free radicals, which helps to protect our immune system. Thus, it improves not only the production of antibodies, but also lymphocytes (a type of white blood cell, the defense cells of our body).
Prevents heart disease and improves cardiovascular disorders
Coq10 helps in the treatment and prevention of cardiovascular diseases, as it improves blood circulation. This helps in the proper functioning of the heart muscles, in addition to protecting the arterial walls against fat deposits.
The antioxidant properties of coenzyme, in addition to improving physical performance, also benefit the health of skin and hair.
This is because CoQ10 reinforces the defense barrier of cells, slowing down the skin aging process.
This is reflected in the improvement of the appearance of the skin, reducing the appearance of wrinkles and fine lines, minimizing the flaccidity, giving more firmness to the skin and health to the hair.
Decreases bad cholesterol (LDL) levels
In 1978, some researchers observed, through a study, that cholesterol and coenzyme Q10 are synthesized by the same biochemical pathway.
The continuous use of statin drugs (simvastatin, rosuvastatin, atorvastatin, etc.), which serve to control cholesterol, impair the levels of CoQ10 in the body and deplete the body’s reserves of the substance.
CoQ10 deficiency is related to heart failure problems. Therefore, when this substance is supplemented, it improves the body’s functions and lowers cholesterol levels.
Speeds up metabolism
For our body to function daily, it needs a series of internal activities, which require a lot of energy.
With coenzyme q10 supplementation, energy levels increase, thereby stimulating and accelerating the body’s metabolic process.
Potentiates the activity of vitamins
The vitamin E is fat – soluble, as well as coenzyme q10. It is found in plant foods rich in fat, such as sunflower seeds, hazelnuts and chestnuts, and also in some animal foods, such as salmon, cod and boiled egg.
Its main function in the body is the antioxidant, which fights free radicals that can harm cells.
Coenzyme Q10 participates in the vitamin E regeneration system, thereby enhancing its action in the body.
Reduces severe symptoms in neurological diseases
According to a study by the department of the Faculty of Health Sciences in Thailand, published in 2006 in the journal Molecular Neuroscience, coenzyme q10 increases the concentration of brain cells and exerts neuroprotective effects.
For this reason, it is indicated for the treatment of diseases such as Parkinson’s, for example, which is a neurodegenerative disease.
Assists in the treatment of fibromyalgia
CoQ10 protects mitochondria, which are the “power plants” of our body’s cells. Replacing coenzyme levels can reduce fibromyalgia symptoms , such as muscle pain and fatigue, providing more energy.
Coenzyme Q10 lose weight?
CoQ10 can help you lose weight as it speeds up your metabolism. It uses our fat as an energy source for transporting oxygen in our body. That is, it is good for both performance (energy) and fat burning.
However, we need to combine their consumption with a balanced diet and healthy lifestyle habits, because, alone, their effects can be very small to generate weight reduction.
What is the dosage and the best time to take it?
According to the National Health Surveillance Agency (ANVISA), the recommendation for consumption of coenzyme q10 is 200mg per day (safety dose).
The recommended dose may vary according to each manufacturer, between 1 and 3 capsules a day, according to the concentration of CoQ10 indicated on the packaging or medical advice.
The best time to take coenzyme supplementation is 30 minutes before physical activity or main meals.
Remembering that the ideal is to consult a specialist, who will inform you which dose is indicated for each person.
Price and where to buy
Coenzyme q10 is found not only in food, but also in dietary supplements, nutricosmetics (which nourish the skin from the inside out) and in cosmetics (which act on the outer layer of the skin).
Below are some examples of products with CoQ10 in their formulation:
Food supplement Vitafor
The Coq-10 Vitafor is a supplement based on coenzyme Q10, which strengthens immunity, provides more energy, enhances cardiovascular health, among others. Available in packs of 30 or 60 capsules of 500mg.
Price : from R $ 54.72 to R $ 96.80 *.
Coenzyme Q10 Catarinense
The coenzyme Q10 Santa Catarina is a vitamin nutritional supplement. The product is gluten free and 1 capsule offers 100mg of coenzyme Q10. Available in packaging with 30 capsules.
Price : from R $ 49.90 to R $ 67.94 *.
Coenzima Q10 Sundown
CoQ-10 Sundown is a supplement that helps fight fatigue and chronic tiredness , in addition to contributing to cardiovascular health. Available in packaging with 40 softgel capsules (gelatinous).
Each capsule contains 100mg of coenzyme Q10.
Price : from R $ 111.11 to R $ 123.29 *.
The Reaox Q10 is a vitamin supplement comprising coenzyme Q10, Vitamin E, A and C, selenium and zinc. Developed especially to act in the balance and functioning of the organism.
It ensures greater use of minerals by our body, helps to combat fatigue and muscle weakness.
Available in packaging with 30 capsules.
Price : from R $ 127.92 to R $ 181.14 *.
Hydrolyzed Collagen Q10
The Hydrolyzed Collagen Q10 assists in protection, firmness and elasticity of the skin. It has antioxidant action, which helps to prevent diseases associated with the damage caused by free radicals in the body.
Available in pack of 100 tablets with Collagen 750mg + Coenzyme Q10 25mg.
Price : from R $ 84.18 to R $ 104.84 *.
Nivea Q10 Plus Antiseptic Eye Contour Cream
With anti-aging effect, the Nivea Q10 Plus Antiseptic eye contour cream is suitable for all skin types, to moisturize the eye region, providing a more rested appearance.
Combines coenzyme Q10 and Vitamin C, responsible for the antioxidant effect, which facilitates oxygenation and cell renewal. Available in 15ml packaging.
Price : from R $ 47.17 to R $ 57.95 *.
Nupill Q10 Plus Cream
The Nupil Q10 Plus eye cream formula offers sun protection with SPF 8, preventing damage caused by UVA and UVB rays.
The product has ingredients that restore and rejuvenate the skin, such as coenzyme q10 and vitamin E. Available in packs of 30gr.
Price : from R $ 28.79 to R $ 36.99 *.
Ureadin Isdin hand cream
The Ureadin Isdin hand cream provides a protective film effect, which repairs the roughness of the skin. Ensures intense hydration and quick absorption. Available in 51.5g packaging.
Price : from R $ 53.14 to R $ 89.55 *.
* Prices consulted at Consulta Remédios , in August 2019. Products may suffer price variation without prior notice.
Side effects of the supplement
Although Coenzyme q10 has benefits for the body, supplements based on Coenzyme q10 can cause side effects, such as:
- Abdominal pain;
- Diarrhea and vomiting;
- Sensitivity to light;
- Loss of appetite;
- Motion sickness;
- Blood pressure reduction;
- Allergic reaction, such as hives and skin rashes.
In general, the side effects of coenzyme Q10 are mild, and are present only if ingested in high doses.
Coenzyme q10, although beneficial to health, is contraindicated for some people. Check the contraindications below:
- People with diabetes: Coenzyme Q10 reduces blood sugar levels. Therefore, people who suffer from hypoglycemia or low blood sugar should avoid using CoQ10 supplements.
- People who suffer from insomnia: Coenzyme is a source of energy, so it can cause difficulty sleeping.
- Pregnant women: They should not use the supplement, except for medical advice.
- People who take anticoagulants: Anyone who consumes anticoagulants, such as Coumadin or Warfarin , should consult their doctor before taking Coenzyme Q10, as it can act as a blood coagulant.
- Severe renal patients: CoQ10 can present adverse reactions such as palpitation, sweating, insomnia, gastrointestinal disorders, among others.
The information found on the safety of using coenzyme Q10 in dietary supplements is insufficient to obtain a safe level of consumption by children, pregnant women and lactating women.
Remember that it is important to always consult a doctor or nutritionist to determine if you can consume coenzyme q10 supplements and to stipulate the indicated amount.
What foods contain CoQ10?
Coenzyme, in addition to being produced by our body, is also found in food. Red meat, poultry and fish are the most concentrated sources of CoQ10, and in lesser quantities, cereals, soy, nuts and vegetables, especially spinach and broccoli.
See below the concentration of coenzyme Q10 present in some foods (in 100g):
After so much information, were you able to resolve your doubts about coenzyme q10? Did you feel like replacing CoQ10 in the body?
Combining supplementation with a healthy diet and regular physical activity will certainly enhance the benefits of coenzyme, providing a healthier life.
To find out more tips on quality of life, food and supplements, keep following the Healthy Minute!