What Exactly Is COQ10?
Coenzyme Q10, also known as ubiquinone 10, is a yellow to orange-yellow crystalline powder. It is a vitamin-like substance that the human body can produce by itself. It exists in all cells of the body. It is a naturally occurring antioxidant in the human body. Antioxidant capacity is 50 times that of vitamin E. CoQ10 is also found in many of the foods we eat. The oxidant coenzyme Q10 works by fighting free radicals and reducing the production of inflammation in the body. And its other important role is to protect cells from damage and generate energy, allowing the body to maintain normal metabolism. However, as the human body ages, the amount of CoQ10 produced will gradually decrease, thereby affecting the production of collagen and elastin in the skin. However, the content of CoQ10 ingested by humans through daily food is relatively low, which cannot meet the normal intake requirements, nor can it significantly increase the level of CoQ10 in the human body. If the body lacks coenzyme Q10, it is easy to cause insufficient heart energy and heart failure, which will also lead to rapid aging of the skin in a short period of time. Therefore, additional supplementation is very necessary.
Which foods contain coenzyme Q10?
The average daily intake of CoQ10 by the human body is 30-60 mg. You can get coenzyme Q10 from the following foods:
1. Meat, poultry, and fish
Sardines: About 500g of sardines contain about 30 mg of coenzyme q10. Sardines are deep-sea fish and can also supplement a variety of minerals and trace elements, which are beneficial to the human body.
Pig internal organs: Each 500g pig heart or pig liver contains more than 25 mg of coenzyme q10, and pig heart and pig liver are also rich in iron and vitamin A. Proper consumption can prevent night blindness, anemia, and other diseases.
Saury: About 500g of saury contains about 26 mg of coenzyme q10, and the content of unsaturated fatty acids in saury is high, which helps prevent cardiovascular disease.
Plus, a 3-ounce serving of beef has 2.6 mg of CoQ10, herring has 2.3 mg per 3-ounce serving, and chicken has about 1.4 mg per 3-ounce serving.
Herring, 14.9–27 mg/kg or 1.27 to 2.3 mg to 3 oz servings
Mackerel, 67.5 mg/kg or 5.75 mg per 3-ounce serving.
Rainbow trout, 8.5–11 mg/kg or 0.72–0.93 mg per 3-ounce serving.
The bovine liver is an excellent source of coenzyme Q10. It contains 39.2–50.5 mg/kg of coenzymes, which equates to 1.1–1.43 mg of CoQ10 per 1-ounce serving.
2. Nuts, seeds, and oils
One tablespoon of soybean oil contains 1.3 mg of CoQ10 and canola oil contains 1 mg. Peanuts and pistachios contain 0.8 and 0.6 mg per ounce, respectively. One ounce of toasted sesame seeds contains 0.7 mg. One cup of cooked beans (about 172 grams) contains about 2.1 mg of CoQ10.
Coenzyme Q10 content in wheat germ is approximately 3.5–6.8 mg/kg
Beans contain 2.31–6.82 mcg/gm of CoQ10.
3. Dairy products, fruits, vegetables and grains
Corn, tomatoes, oranges, kiwi, broccoli, soybeans, brown rice, spinach, rapeseed, carrots, oranges, eggplants, sweet potatoes, lotus roots, etc.
In addition to food intake, we can also supplement our daily needs with Q10 through coenzyme Q10 supplements, and coenzyme Q10 bulk powder. Xi’an Lyphar can supply high-quality coenzyme Q10 bulk powder at a competitive price, if you have any needs, please feel free to contact us.
Benefits of Coenzyme Q10
- Prevent and reduce the risk of heart disease and high blood pressure
Coenzyme Q10 can protect the heart by reducing damage to the heart caused by certain chemotherapy treatments. Provide adequate oxygen to the heart muscle, prevent oxidative stress, reduce oxidative damage and improve cardiac function. It can help treat heart failure and prevent sudden heart attacks. Also can treat high blood pressure, and improve brain agility.
2. Help infertility
Male fertility depends on sperm quantity and quality, and CoQ10 can improve sperm quality, activity and concentration by providing the energy needed for sperm cell motility and increasing antioxidant protection. Several studies have shown that men supplemented with CoQ10 daily had better sperm mobility, quantity, and morphology. And, coenzyme Q10 has the same effect on a woman’s egg quality — especially for women who want to get pregnant in mid-life.
3. Keep skin healthy
Coenzyme Q10 has a powerful antioxidant effect, helping you fight free radicals, reduce normal signs of aging, and make you look younger and more energetic. Many advanced beauty and skin care products contain Coenzyme Q10. It has especially been shown to boost the skin’s surface levels of quinone, a compound used to lighten freckles and skin spots. Due to CoQ10’s action on free radicals, its topical treatment may have a positive effect on aging, skin thinning, wrinkles, freckles and age spots. Applying CoQ10 directly to the skin can reduce oxidative damage from UV rays and even reduce the depth of wrinkles. Additionally, people with low levels of CoQ10 seem to be more likely to develop skin cancer.
4. Treat migraine
Abnormal mitochondrial function results in increased cellular calcium uptake, overproduction of free radicals, and reduced antioxidant protection. This can lead to low energy levels in brain cells and even migraines. Since CoQ10 is primarily found in the mitochondria of cells, it has been shown to improve mitochondrial function and help reduce inflammation that can occur during migraines. In addition, studies have shown that supplementation with CoQ10 is three times more likely to reduce the number of migraine headaches than a placebo. And people with migraines often have lower levels of CoQ10 in their bodies.
5. Treat diabetes
Abnormal mitochondrial function is also associated with insulin resistance. CoQ10 has been shown to improve insulin sensitivity and regulate blood sugar levels, and supplementation with CoQ10 may also help to triple the concentration of CoQ10 in a patient’s blood, which can lead to obesity or type 2 diabetes by stimulating lipolysis and reducing the accumulation of fat cells to help prevent diabetes.
What’s the best time to take coenzyme Q10?
Currently, there is little scientific research on when is the best time to take CoQ10, but most experts generally recommend taking your supplement in the morning.
You can take CoQ10 about 30 minutes after you wake up or eat breakfast.
It can also be taken at night with a fatty meal so your body can absorb it easily, but taking CoQ10 at bedtime is not recommended. Coenzyme Q10 is a fat-soluble supplement best taken with meals to maximize its absorption in the body.