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Coenzyme Q10
Coenzyme Q10, sometimes referred to as "CoQ10" is actually a molecule present in just about every cell of your body. Because it is so abundant in the body, coenzyme Q10 also goes by the name ubiquinone, because it is said to be ubiquitous or everywhere in the body. Coenzyme Q10 plays a very important role in our ability to generate energy aerobically. Studies of CoQ10 show that it can enhance
oxygen uptake and exercise ability in cardiac patients. Because of this, coenzyme Q10 is usually advertised as a dietary supplement to enhance aerobic endurance in healthy individuals. However little scientific evidence supports the theory that coenzyme Q10 produces the same beneficial effects in healthy adults as it seems to in those with heart problems. For example, one study found that one milligram of coenzyme Q10 taken for 28 days had no effect on the ability of twenty
cyclists and triathletes to ride a bike to exhaustion. Another investigation found no significant improvement in the aerobic ability of younger (22-38 years of age) or older (60-74 years of age) exercise-trained men following 6 weeks of coenzyme supplementation at 120 mg per day. These results seem to follow the general scientific consensus that supplementation with coenzyme Q10 does not noticeably improve aerobic exercise performance (VO2max) in disease free, apparently healthy humans.
Scientific investigations into how coenzyme Q10 effects weight training are less plentiful. One older investigation, published in 1995 found that in untrained, middle-aged men, a dose of 150 mg of CoQ10 taken orally for two months had no effect on the participant's ability to exert force (grip strength) in the hands. From this investigation, one might conclude that coenzyme Q10 would have minimal effect on one's resistance training endeavors. However, grip strength may not be
indicative of strength enhancements in other areas of the body. Thus, further research is warranted into the area of coenzyme Q10 and resistance training.
Side Effects:
One possible negative outcome may be muscle damage following coenzyme Q10 supplementation. A Swedish investigation found that 120 mg of coenzyme Q10 supplemented for 20 days resulted in muscle damage following all out maximal bouts of cycling. Thus, I would not recommend that athletes experiment with Q10 prior to an important athletic event. Those on blood thinners should see their physician prior to using coenzyme Q10 because it may interfere with the effectiveness of their drug therapy. Likewise, fitness professionals should council diabetics to talk to their physicians before using coenzyme Q10 because some evidence suggests it may alter blood sugar levels.
Bottom Line: Based on available evidence, if you are a normal, healthy individual looking to improve exercise performance, you can probably save your money on coenzyme Q10 . If you are taking coenzyme Q10 because it's an antioxidant, know that there are definitely cheaper alternatives out there such as fruits and vegetables to name a few. Coenzyme Q10 seems reasonably free from side effects in apparently healthy individuals and may be of benefit to those with various
diseases. Because CoQ10 is a popular topic in research, information on this dietary supplement is ever changing. Those who suffer various diseases should speak to their doctor first before using CoQ10 products to get the most reliable information available. About the author: Joe Cannon, MS, CSCS, is an exercise physiologist, personal trainer, writer and health educator. He is the author of Nutritional
Supplements: What Works and Why. A Comprehensive Review from A to Zinc and Nutrition Essentials, a Guidebook for the Fitness Professional. For more information visit his official website www.Joe-Cannon.com or drop Joe an email directly at JoeCannon@rcn.com | |
