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What is CoQ10?

No doubt you’ve heard of CoEnzyme Q10 (CoQ10). CoQ10 (or 2,3 dimethoxy-5 methyl-6-decaprenyl benzoquinone) is a fat-soluble quinone, commonly known as ubiquinone. It is considered nature’s sparkplug and occurs naturally in the human body, most abundantly in the heart. Supplements have been around for a long time and there’s a continually growing body of research surrounding them. Cellular levels decline with age and so many people supplement. CoQ10 is an essential component of the mitochondria where it gets involved in cellular energy production.

CoQ10 and Sporting Performance

Given that energy needs increase in exercise, supplementation with CoQ10 could therefore, ‘normalise’ or even enhance physical performance by increasing the CoQ10 content in the mitochondria. The studies which investigated the potential value of CoQ10 in increasing energy production have reported mixed results. The studies investigating the effects of CoQ10 supplementation on physical performance in humans have found negative effects and positive effects, including decreased exercise-induced muscular injury in athletes and positive effects on aerobic and anaerobic threshold and maximal oxygen consumption (VO2max) in cross-country skiing. According to one systemic review, it appears that a modest improvement in the exercise capacity may be observed with CoQ10 supplementation.

Effects of CoQ10 supplementation on exercise-induced muscle injury have been investigated in both humans and animals. From looking at all the results, it has been stated that CoQ10 supplementation may have the potential to reduce exercise-induced muscular cell damage.

Taken from Belviranli M, Okudan N. Well-Known Antioxidants and Newcomers in Sport Nutrition: Coenzyme Q10, Quercetin, Resveratrol, Pterostilbene, Pycnogenol and Astaxanthin. In: Lamprecht M, editor. Antioxidants in Sport Nutrition. Boca Raton (FL): CRC Press/Taylor

Why Should I Take CoQ10 Supplements?

A common argument against taking supplements is; why can’t I just eat more foods that contain this substance, rather than taking a supplement?

Yes, you can. There are foods you can eat that contain CoQ10, however the amounts found in them are very small.  A serving of animal products (fish, red meat, chicken, etc.) contains just a few milligrams of CoQ10. It’s also found in oils, nuts, seeds, fruits, and veggies in even smaller amounts.

While all of the above are healthy foods, the amount of CoQ10 found in them isn’t nearly enough to replicate the benefits of supplemental doses similar to those used in studies (hundreds of milligrams, several times daily).

Types of CoQ10

There are two main forms of CoQ10;

  • Ubiquinone (oxidized form)
  • Ubiquinol (reduced form)

Ubiquinol is often advertised as a better (and more expensive) form due to its supposed greater bioavailability (ability to be absorbed in the gut).  It turns out however, that this isn’t entirely true, as both are equally effective at raising levels in the body. Yet, the consumer pays much more for the ubiquinol form.  Ubiquinone is just as effective without the added price – this is the form of CoQ10 offered by Altruvita.

Nutritionists recommend a minimum of 90mg a day.

Altruvita provide 250mg Co-Q10 (ubiquinone) as a pack of 30 capsules

Our Co-Q10 is approved as Vegan and Vegetarian by the Vegetarian society.

Altruvita Co-Q10 pack of 3