Coenzyme Q10

Coenzyme Q10, called CoQ10 or ubiquinone, is one of those “new” nutrients that we’ve been hearing a lot about lately. It’s an antioxidant that plays a very important role in energy production for each cell of our body. CoQ10 is found in all of our tissues and helps with circulation, boosts immunity, increases oxygen flow to our tissues, and has strong antiaging effects. Things such as periodontal disease, diabetes and muscular dystrophy are all linked to CoQ10 deficiency.

Although CoQ10 can be synthesized within the body, deficiencies still exist. Certain nutritional deficiencies can cause the body to slow production of CoQ10. Also, if tissues are damaged from injury, poor nutrition, or something else, more CoQ10 is needed and therefore one could become deficient. Since people over the age of 50 tend to have increased CoQ10 requirements (due to normal wear and tear on the body, prolonged nutritional deficiencies, or other health issues), many of them become deficient and therefore experience decreased immunity and other complications.

Since the heart is one of the most metabolically active tissues in the body, it is especially sensitive to CoQ10 levels. About 50-70% of those who have heart disease are also deficient in CoQ10 (Encyclopedia of Natural Medicine, Murray & Pizzorno). In addition, certain cardiovascular diseases such as angina, hypertension, and congestive heart failure all require an increased level of CoQ10. In a study done at the University of Texas, people who were being treated for congestive heart failure using CoQ10 in addition to conventional treatments had a 75% chance of survival after three years, compared with those who used only conventional treatment and ended up with a 25% chance of survival (Prescription for Nutritional Healing, Balch).

Another use for CoQ10 is to fight histamine. Therefore, those with allergies, asthma or other respiratory issues can benefit from increased CoQ10 as well.

For those who decide to supplement with CoQ10, most dosages are between 50 and 100 mg and can be taken anywhere from 1-3 times per day. Oil-based forms are the most bioavailable to our bodies, and if you can find one that contains a small amount of vitamin E, that is even better. Vitamin E helps to preserve the CoQ10 until it is taken. Since CoQ10 is oil soluble, it is best absorbed when taken with oily or fatty foods.

Some whole food sources of CoQ10 include mackerel, salmon, sardines, beef, peanuts and spinach. However, for people with any of the above issues, supplemental forms are most helpful in addition to getting it from whole foods. As always, consult your doctor before beginning any supplements.

I wanted to do this quick piece on CoQ10 because I think many of us hear about it but possibly do not fully understand when and why it is used. For the remainder of the week, I’d like to focus on something that is very important for each one of us: SLEEP! The nutrition / sleep connection is a strong one, so check back tomorrow for some important information…

Nutrition & Exercise: Protein

On Friday, I talked about the importance of carbohydrates in the diet of someone who exercises frequently. Carbs provide the main source of fuel for athletes, and are absolutely necessary for optimal performance. However, protein is also very important.

The role of protein is to build things that our bodies need to run efficiently. Protein creates enzymes, hormones, lipoproteins, muscle tissue, connective tissue, red blood cells, and immune system cells. Proteins are the building blocks of all of our cells and are used to build muscle during strength training and repair muscle after a hard workout. When we consume protein, our neurotransmitter and hormone production increases, which enhances our performance.

Protein also replenishes our hemoglobin, which is a protein found in red blood cells. Hemoglobin binds to oxygen and transports it during exercise so we can breath more easily. If we don’t consume enough protein, we will be unable to replenish our hemoglobin and it will be more difficult to get oxygen during exercise.

About 20% of our muscle tissue mass is made up of protein, particularly the parts that are responsible for muscle contraction. If we are not consuming enough protein, it will be difficult to maintain muscle mass and the muscles we do have will not work as efficiently as they could.

There are two types of proteins: complete proteins and incomplete proteins. Complete proteins contain all of the essential amino acids, and can be found in foods such as eggs, beef, poultry, fish, quinoa and soybeans. Incomplete proteins are missing one or more amino acids, and can be found in vegetables, nuts, seeds, beans and lentils. Since complete proteins are most likely to be found in animal food sources, it is very important for vegetarians to eat a varied diet. This will help ensure they are receiving enough of each type of amino acid so they can get all the benefits from their proteins. I recommend getting your protein from a whole food source rather than a protein powder whenever possible. Protein from whole foods is more bioavailable to us, and will be more efficiently used within our bodies.

Tomorrow… the importance of fats for athletes.