In the eighties it was the ‘Miracle Nutrient’. In the nineties it was the ‘Co-enzyme Q10 Phenomenon’. Recently it has been referred to as one of the most exciting discoveries of the last 45 years.
Co-enzyme Q10 (Co-Q10) is an essential nutrient for life. It is a compound that is made naturally in the body and plays a vital role in producing energy in cells. Without sufficient levels of CoQ10 the human body cannot run efficiently.
Virtually every cell in the human body contains coenzyme Q10. The mitochondria, the area of cells where energy is produced, contain the most. The heart and the liver, because they contain the most mitochondria per cell, contain the greatest amount of coenzyme Q10.
CoQ10 is involved in making an important molecule known as adenosine triphosphate (ATP). ATP serves as the cell's major energy source and drives a number of biological processes, including muscle contraction and the production of protein.
CoQ10 also works as an antioxidant. Antioxidants are substances that scavenge free radicals, damaging compounds in the body that alter cell membranes, tamper with DNA, and even cause cell death. Free radicals occur naturally in the body, but environmental toxins (including ultraviolet light, radiation, cigarette smoking, and air pollution) can also increase the number of these damaging particles. Scientists believe free radicals contribute to the aging process, as well as the development of a number of health problems, including heart disease and cancer. Antioxidants, such as CoQ10, can neutralize free radicals and may reduce or even help prevent some of the damage they cause.
Where is Coenzyme Q10 found?
Our bodies are able to produce some of the CoQ10 that we need. CoQ10 is synthesized in all tissues and in healthy individuals normal levels are maintained both by CoQ10 intake and by the body's synthesis of CoQ10. However, natural supplies of Co-Q10 within the body are depleted due to age, following periods of illness, and physical activity.
The highest dietary sources of Coenzyme Q10 come from - in descending order according to content - fresh sardines and mackerel, the heart, liver and meat of beef, lamb and pork along with eggs.
There are plenty of vegetable sources of Coenzyme Q10, the richest being spinach, broccoli, peanuts, wheat germ and whole grains - in that order, although the amount is significantly smaller than that found in meats. Also, it is important to note that these foods must be raw, fresh and unprocessed - no milling, canning, preserving, freezing, etc, plus grown/produced in an unpolluted environment to be considered viable sources.
To put dietary CoQ10 intake into perspective, 500 grams of sardines, 900 grams of beef, or over 1kg of peanuts, provide 30 mg of CoQ10.
Why take it?
The antioxidant or free radical quenching properties of CoQ10 serve to greatly reduce oxidative damage to tissues as well as significantly inhibit the oxidation of LDL cholesterol (much more efficiently than vitamin E) (60,61).
In keeping with the free radical theory of aging, these antioxidant properties of CoQ10 have clear implications in the slowing of aging and age related degenerative diseases. There is epidemiologic evidence in humans that uniformly shows a gradual decline in CoQ10 levels after the age of twenty.
CoQ10 boosts energy, enhances the immune system, and acts as an antioxidant.