Cozy Up To CoQ

Consider adding the supplemental powerhouse CoQ10 to your dietary regimen.

Written By Jim Stoppani, PhD

Updated November 29, 2018

Coenzyme Q10 (CoQ10) is a supplement I highly recommend taking in doses of 300 mg per day.

CoQ10 serves as a coenzyme in the body that assists in numerous reactions. It is absolutely critical for the production of ATP, which is the energy currency that our bodies require to run. If your ATP production during exercise is limited then so will be your strength and endurance.

For more on CoQ10, read my CoQ10 article by clicking on the link below:

https://www.jimstoppani.com/home/articles/coenzyme-q10

Also read my previous research update on CoQ10 by clicking on the link below:

https://www.jimstoppani.com/home/articles/supplement-research-update-nov-4-2011

A brand new study from Germany shows that CoQ10 can help you build more strength and power.

German researchers gave 100 German male and female athletes either 300 mg of CoQ10 or a placebo for 6 weeks during their training for the 2012 London Olympics. They measured the athletes' power production during an intense cycling test. Although this test is done on a stationary bike, it is less similar to aerobic exercise, but very similar to resistance exercise, such as an intense leg workout.

They reported in a 2013 issue of the Journal of the International Society of Sports Nutrition that the athletes supplementing with CoQ10 increased their muscle power over the six weeks by an average of just over 11% while the placebo group increased their power by just over 8%.

These differences in the percent increase in muscle power may not seem like a remarkable difference, However, they were statistically significant. And the difference is quite remarkable when you consider that these were world class athletes at the top of their game who were undergoing rigorous training to increase their muscle power. A 2-3% increase in muscle power at that level could make a world of a difference.

Jim's take-home points:

This is yet another study on CoQ10 that hammers home how important this supplement is to take. And if you have not yet started supplementing with CoQ10, I hope that after reading this article and my other articles on CoQ10 here on www.jimstoppani.com that you add this one to your supplement arsenal.

Although the body is capable of making adequate CoQ10, as we age that ability decreases. And here I don't mean it decreases as you reach old-age or even middle-age. There is evidence that your body's production of CoQ10 begins to drop in your early 20's. Plus, research confirms that exercise further depletes your levels of CoQ10 in the body. Research further shows that athletes have lower levels of CoQ10 than sedentary people. And research even further shows that during times of intense training, CoQ10 levels drop even further in athletes than during periods of less-intense training.

So be sure to take 300 mg of CoQ10 every day with a meal. Research has shown that taking CoQ10 with 5 mg of the patented black pepper extract, BioPerine increases its absorption by the body by over 30%. Another trick that can increase CoQ10 uptake is to drink grapefruit juice when you take it. This has also been shown to enhance its uptake by the body.

Reference:

Alf, D., et al. Ubiquinol supplementation enhances peak power production in trained athletes: a double-blind, placebo controlled study. Journal of the International Society of Sports Nutrition 10:24, 2013.

Related Articles

Foundations

Training

Nutrition

Supplementation

Health