Coenzyme Q10

Functions:

• Muscular exhaustion reached at higher workloads
• Improvement in heart rate recovery after intervals
• Reduced post-workout soreness
• Improved overall endurance
• Improved Vo2 max
• Powerful antioxidant

Co Q10 is found in almost every cell of the human body. Dietary sources of CoQ10 are found in meats and some protein-rich nuts, but the concentrations are weak at best. It would take 15lbs of peanut butter - or an equally improbable three-and-a-half pounds of sardines – to provide just 100 mg of Q10. This is the amount the University of Washington School of Medicine Physicians' Update calls "a reasonable daily supplement." To get optimal amounts of Q10, the enzyme is taken orally.

Coenzyme Q10 is an essential co-factor in the production of ATP, the basic fuel that the body utilizes. Without Q10, we can't manufacture ATP.
Our bodies store enough ATP for about 6-8 minutes of vigorous physical activity. During light exercise or at rest we have the ability to produce enough ATP.
Endurance athletes perform high-intensity training over a long period of time are the exception to this rule. Endurance athletes levels of Co Q10 may become chronically low. Supplementation may be the answer.
Endurance training and competition exercise is not the only thing that lowers Q10 levels. Age is also a factor in the reduction of this critical nutrient. After age 20, Co Q10 declines gradually. After 50, it plummets.

Beyond endurance

Besides Co Q10’s ability to produce ATP, it is a POWERFUL anti-oxidant. Free radicals (oxidized toxic byproducts of cellular activity and repair) are constantly created by endurance training and racing. Free radicals damage cells unless neutralized by anti-oxidants. Co Q10 has the ability to dramatically lessen the oxidative stress of free radicals. Fewer free radicals means better recovery, health and immunity.

Liquid form is best

CoQ10 is a fat-soluble compound. This means CoQ10 does not dissolve, or absorb unless it is in the presence of a fat. This makes the format of CoQ10 key in determining it’s effectiveness. Many coQ10 supplements are available in an encapsulated powder format. While this format can result in increased blood serum levels of CoQ10, research has shown that CoQ10 supplied in an oil-base results in dramatically increased absorption by the body.

Dosage

According to experimental studies, dosages vary from 30 to 800 mg/day, while therapeutical dosages range from 75 mg (or 1 mg/kg body weight) to 600 mg (mainly 100-200 mg daily), depending on the existing disease and on the Bioavailability of the formulation. Among athletes, dosages range from 50 to 300 mg/day. In many instances, dosages were employed with the aim of producing whole blood levels greater than or equal to 2.0 µg/ml. Usually taken twice a day, the total dose may also be subdivided into 3-4 administrations or taken as a single dose. Acute, sub-acute and chronic oral toxicity has been determined in mic and rats without lethal or toxic effects. There are no reports of over-dosage of CoQ10 in humans.

References:

Bioavailability of four oral coenzyme Q10 formulations in healthy volunteers: Weis-M; Mortensen-SA; Rassing-MR; Moller-Sonnergaard-J; Poulsen-G; Rasmussen-SN.: Mol-Aspects-Med. 1994; 15 Suppl: s273-80.