Coenzyme Q10 From Foods & Supplements

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Coenzyme Q10 and the difference it makes

Coenzyme Q10, often abbreviated to CoQ10, is a popular supplement, and is often one of the more expensive supplements that’s commonly found on supermarket shelves as opposed to having to go to more specialist stores or looking online.

What is it?

It’s a compound naturally made in the human body and stored in mitochondria. Now, everyone remembers the main job of mitochondria (producing energy), but they also protect cells from oxidative stress, among other things. In other words, aging.

Like many things, CoQ10 production slows as we age. So after a certain age, often around 45 but lifestyle factors can push it either way, it can start to make sense to supplement.

Does it work?

The short answer is “yes”, though we’ll do a quick breakdown of some main benefits, and studies for such, before moving on.

First, do bear in mind that CoQ10 comes in two main forms, ubiquinol and ubiquinone.

Ubiquinol is much more easily-used by the body, so that’s the one you want. Here be science:

Comparison study of plasma coenzyme Q10 levels in healthy subjects supplemented with ubiquinol versus ubiquinone

What is it good for?

Benefits include:

Can we get it from foods?

Yes, and it’s equally well-absorbed through foods or supplementation, so feel free to go with whichever is more convenient for you.

Read: Intestinal absorption of coenzyme Q10 administered in a meal or as capsules to healthy subjects

If you do want to get it from food, you can get it from many places:

  • Organ meats: the top source, though many don’t want to eat them, either because they don’t like them or some of us just don’t eat meat. If you do, though, top choices include the heart, liver, and kidneys.
  • Fatty fish: sardines are up top, along with mackerel, herring, and trout
  • Vegetables: leafy greens, and cruciferous vegetables e.g. cauliflower, broccoli, sprouts
  • Legumes: for example soy, lentils, peanuts
  • Nuts and seeds: pistachios come up top; sesame seeds are great too
  • Fruit: strawberries come up top; oranges are great too

If supplementing, how much is good?

Most studies have used doses in the 100mg–200mg (per day) range.

However, it’s also been found to be safe at 1200mg (per day), for example in this high-quality study that found that higher doses resulted in greater benefit, in patients with early Parkinson’s Disease:

Effects of coenzyme Q10 in early Parkinson disease: evidence of slowing of the functional decline

Wondering where you can get it?

We don’t sell it (or anything else for that matter), and you can probably find it in your local supermarket or health food store. However, if you’d like to buy it online, here’s an example product on Amazon

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  • It’s A Wrap

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    We hope all our readers have had a great and healthy week! Here are some selections from health news from around the world:

    A lack of transparency

    Thousands of chemicals blanket-approved for food contact in packaging, under the FDA’s “Generally Recognized As Safe” umbrella, have been found in humans.

    This highlights a gap in the safeguarding system, because the GRAS classification is given when there’s no known significant association with disease—but in this case, a problem can occur when the build-up in the blood and brain cause problems much later.

    Read in full: Thousands of toxins from food packaging found in humans – research

    Learn more: We Are Such Stuff As Bottles Are Made Of (It’s Not Fantastic To Be Plastic)

    Cafestol for weight loss?

    Most coffee intervention studies use instant coffee. Which is understandable; they are scientists on a budget, not coffee shop baristas. But, instant coffee is low in some of coffee’s important compounds, such as cafestol—which as it turns out, can lower not only overall body fat, but also (importantly!) visceral fat.

    Read in full: 12-week coffee compound study shows promising results for weight and fat reduction in at-risk individuals

    Learn more: The Bitter Truth About Coffee (or is it?)

    Doing something is better than doing nothing

    While a lot of the bad news both locally and around the world can be infuriating and/or depressing, turning a blind eye may not be the best approach for dealing with it. This study was in teens, but it’s likely that the benefits are similar for other ages too:

    Read in full: Racial justice activism, advocacy found to reduce depression, anxiety in some teens

    Learn more: Make Social Media Work For Your Mental Health

    A ray of hope!

    Sometimes, the topic of sun and sunscreens can seem like “damned if you do; damned if you don’t”, with regard to the harmful effects of the sun, and in some cases, potentially harmful effects of some sunscreen chemicals. We’ve argued ultimately in favor of sunscreens in this tug-of-war, but it’s nice to see improvements being made, in this case, with lignin-based sunscreen (a plant-based by-product of the pulp industry).

    Read in full: Researchers create high-performing, eco-friendly sunscreen

    Learn more: Who Screens The Sunscreens?

    All about the pores

    Researchers have identified a protein, and from that, a stack of protein fragments, that are involved in the formation of large pores. This is important, as it’s pointing to a means of relief for a lot of inflammatory diseases.

    Read in full: Scientists unravel the process of pore formation in cells

    Learn more: Why Do We Have Pores, And Could We Not?

    Getting to the bottom of Crohn’s

    If you have Crohn’s, or perhaps someone close to you has it, then you’ll be familiar with the common medical refrain of “we don’t know”. While this honesty is laudable, it’s not reassuring. So, it’s good that researchers are making progress in understanding why many people with Crohn’s may respond differently not only to lifestyle interventions, but also to various relevant drugs—allowing doctors to prescribe the right treatment for the right person.

    Read in full: Patient-derived gut organoids reveal new insights into Crohn’s disease subtypes

    Learn more: Diet Tips for Crohn’s Disease

    Another carotenoid that holds back Alzheimer’s

    Phytoene is a carotenoid that is found in many red, orange, or yellow foods, including tomatoes, carrots, apricots, red peppers, oranges, mandarins and passion fruit, among others. Researchers have found that it slows the onset of symptoms associated with the formation of amyloid plaques, by 30–40%, and increases longevity by 10–19%:

    Read in full: Carotenoid phytoene shows potential in slowing Alzheimer’s plaque formation and increasing lifespan

    Learn more: Brain Food? The Eyes Have It! ← this is about a different carotenoid, lutein, found mostly in dark green leafy vegetables, but it’s best to enjoy both 😎

    Take care!

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  • Young Mind Young Body – by Sue Ziang

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    This is a very “healthy mind in a healthy body” book, consistent with the author’s status as a holistic health coach. Sometimes that produces a bit of a catch-22 regarding where to start, but for Ziang, the clear answer is to start with the mind, and specifically, one’s perception of one’s own age.

    She advocates for building a young mind in a young body, and yes, that’s mind-building much like body-building. This does not mean any kind of wilful self-delusion, but rather, choosing the things that we do get to choose along the way.

    The bridge between mind and body, for Ziang, is meditation—which is reasonable, as it’s very much mind-stuff and also very much neurological and has a very real-world impact on the body’s broader health, even simply by such mechanisms as changing breathing, heart rate, neurotransmitter levels, endocrine functions, and the like.

    When it comes to the more physical aspects of health, her dietary advice is completely in line with what we write here at 10almonds. Hydrate well, eat more plants, especially beans and greens and whole grains, get good fats in, enjoy spices, practice mindful eating, skip the refined carbohydrates, be mindful of bio-individuality (e.g. one’s own personal dietary quirks that stem from physiology; some of us react differently to this kind of food or that for genetic reasons, and that’s not something to be overlooked).

    In the category of exercise, she’s simply about moving more, which while not comprehensive, is not bad advice either.

    Bottom line: if you’re looking for an “in” to holistic health and wondering where to start, this book is a fine and very readable option.

    Click here to check out “Young Mind Young Body”, and transform yours!

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  • Aging Is Inevitable… Or is it?

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    Aging is inevitable… Or is it?

    We’ve talked before about how and why aging happens. We’ve also talked about the work to tackle aging as basically an engineering problem, with the premise that our bodies are biological machines, and machines can be repaired. We also recommended a great book about this, by the way. But that’s about interfering with the biological process of aging. What about if the damage is already done?

    “When the damage is done, it’s done”

    We can do a lot to try to protect ourselves from aging, and we might be able to slow down the clock, but we can’t stop it, and we certainly can’t reverse it… right?

    Wrong! Or at least, so we currently understand, in some respects. Supplementation with phosphatidylserine, for example, has shown promise for not just preventing, but treating, neurodegeneration (such as that caused by Alzheimer’s disease). It’s not a magic bullet and so far the science is at “probably” and “this shows great promise for…” and “this appears to…”

    Phosphatidylserene does help slow neurodegeneration

    …because of its role in allowing your cells to know whether they have permission to die.

    This may seem a flippant way of putting it, but it’s basically how cell death works. Cells do need to die (if they don’t, that’s called cancer) and be replaced with new copies, and those copies need to be made before too much damage is accumulated (otherwise the damage is compounded with each new iteration). So an early cell death-and-replacement is generally better for your overall health than a later one.

    However, neurons are tricky to replace, so phosphatidylserine effectively says “not you, hold on” to keep the rate of neuronal cell death nearer to the (slow) rate at which they can be replaced.

    One more myth to bust…

    For the longest time we thought that adults, especially older adults, couldn’t make new brain cells at all, that we grew a certain number, then had to hang onto them until we died… suffering diminished cognitive ability with age, on account of losing brain cells along the way.

    It’s partly true: it’s definitely easier to kill brain cells than to grow them… Mind you, that’s technically true of people, too, yet the population continues to boom!

    Anyway, new research showing that adults do, in fact, grow new braincells was briefly challenged by a 2018 study that declared: Human hippocampal neurogenesis drops sharply in children to undetectable levels in adults after all, never mind, go back to your business.

    So was adult neurogenesis just a myth to be busted after all? Nope.

    It turned out, the 2018 study had a methodological flaw!

    To put it in lay terms: they had accidentally melted the evidence.

    A 2019 study overcame this flaw by using a shorter fixation time for the cell samples they wanted to look at, and found that there were tens of thousands of “baby neurons” (again with the lay terms), newly-made brain cells, in samples from adults ranging from 43 to 87.

    Now, there was still a difference: the samples from the youngest adult had 30% more newly-made braincells than the 87-year-old, but given that previous science thought brain cell generation stopped in childhood, the fact that an 87-year-old was generating new brain cells 30% less quickly than a 43-year-old is hardly much of a criticism!

    As an aside: samples from patients with Alzheimer’s also had a 30% reduction in new braincell generation, compared to samples from patients of the same age without Alzheimer’s. But again… Even patients with Alzheimer’s were still growing some new brain cells.

    Read it for yourself: Adult hippocampal neurogenesis is abundant in neurologically healthy subjects and drops sharply in patients with Alzheimer’s disease

    In a nutshell…

    • We can’t fully hit pause on aging just yet, but we can definitely genuinely slow it
    • We can also, in some very specific ways, reverse it
    • We can slow the loss of brain cells
    • We can grow new brain cells
    • We can reduce our risk of Alzheimer’s, and at least somewhat mitigate it if it appears
    • We know that phosphatidylserine supplementation may help with most (if not all) of the above
    • We don’t sell that (or anything else) but for your convenience, here it is on Amazon if you’re interested

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  • Yoga Nidra Made Easy – by Dr. Uma Dinsmore-Tuli and Nirlipta Tuli

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    We’ve reviewed books about yoga before, and about sleep. This one’s different.

    It’s about a yogic practice that can be used to promote restful sleep—or just be a non-sleeping exercise that nonetheless promotes relaxation and recuperation.

    While yoga nidra is as somatic as it is psychological, its corporeal aspects are all explored in a lying-down-on-one’s-back state. This isn’t a book of stretches and poses and such—those are great, but are simply not needed for this practice.

    The authors explain, step-by-step, simply and clearly, how to practice yoga nidra, and get out of it what you want to (there are an assortment of possible outcomes, per your preference; there are options to choose along the way).

    A lot of books about yoga, even when written in English, contain a lot of Sanskrit terms. This one doesn’t. And, that difference goes a long way to living up to the title of making this easy, for those of us who regrettably don’t read even transliterated Sanskrit.

    Bottom line: if ever you struggle to relax, struggle to sleep, or struggle to find your get-up-and-go, this book provides all you need to engage in this very restorative practice!

    Click here to check out Yoga Nidra Made Easy, and learn this restorative tool for yourself!

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  • Sea Salt vs MSG – Which is Healthier?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our Verdict

    When comparing sea salt to MSG, we picked the MSG.

    Why?

    Surprise! Or maybe not? The results of the poll for this one should be interesting, and will help us know whether we need to keep mentioning in every second recipe that MSG is a healthier alternative to salt.

    First of all, two things:

    • Don’t be fooled by their respective names, and/or with such, an appeal to naturalism. For example, hydroxybenzoic acids are a major group of beneficial phenolic compounds, whereas hemlock is a wildflower that grows in this writer’s garden and will kill you if you eat it. Actually hydroxybenzoic acids also grow here (on the apple tree), but that’s not the point. The point is: worry less about names, and more about evidence!
    • Don’t be fooled by the packaging. A lot of products go for “greenwashing” of one kind or another. You’re not eating the packaging (hopefully), so don’t be swayed by a graphic designer’s implementation of a marketing team’s aesthetic choices.

    If naturalism is for some reason very important to you though, do bear in mind that glutamates occur generously in many common foodstuffs (tomatoes are a fine, healthy example) and eating tomato in the presence of salt will have the same biochemical effect as eating MSG, because it’s the same chemicals.

    Since there are bad rumors about MSG’s safety, especially in the US where there is often a strong distrust of anything associated with China (actually MSG was first isolated in Japan, more than 100 years ago, by Japanese biochemist Dr. Kikunae Ikeda, but that gets drowned out by the “Chinese Restaurant Syndrome” fear in the US), know that this has resulted in MSG being one of the most-studied food additives in the last 40 years or so, with many teams of scientists trying to determine its risks and not finding any (aside from the same that could be said of any substance; anything in sufficient excess will kill you, including water or oxygen).

    Well, that’s all been about safety, but what makes it healthier than sea salt?

    Simply, it has about ⅓ of the sodium content, that’s all. So, if you are laboring all day in a field under the hot summer sun, then probably the sea salt will be healthier, to replenish more of the sodium you lost through sweat. But for most people most of the time, having less sodium rather than more is the healthier option.

    Want to learn more?

    You might like to read:

    Take care!

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  • Surgery won’t fix my chronic back pain, so what will?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    This week’s ABC Four Corners episode Pain Factory highlighted that our health system is failing Australians with chronic pain. Patients are receiving costly, ineffective and risky care instead of effective, low-risk treatments for chronic pain.

    The challenge is considering how we might reimagine health-care delivery so the effective and safe treatments for chronic pain are available to millions of Australians who suffer from chronic pain.

    One in five Australians aged 45 and over have chronic pain (pain lasting three or more months). This costs an estimated A$139 billion a year, including $12 billion in direct health-care costs.

    The most common complaint among people with chronic pain is low back pain. So what treatments do – and don’t – work?

    Opioids and invasive procedures

    Treatments offered to people with chronic pain include strong pain medicines such as opioids and invasive procedures such as spinal cord stimulators or spinal fusion surgery. Unfortunately, these treatments have little if any benefit and are associated with a risk of significant harm.

    Spinal fusion surgery and spinal cord stimulators are also extremely costly procedures, costing tens of thousands of dollars each to the health system as well as incurring costs to the individual.

    Addressing the contributors to pain

    Recommendations from the latest Australian and World Health Organization clinical guidelines for low back pain focus on alternatives to drug and surgical treatments such as:

    • education
    • advice
    • structured exercise programs
    • physical, psychological or multidisciplinary interventions that address the physical or psychological contributors to ongoing pain.
    Woman sits on exercise ball and uses stretchy band
    Pain education is central. Monkey Business Images/Shutterstock

    Two recent Australian trials support these recommendations and have found that interventions that address each person’s physical and psychological contributors to pain produce large and sustained improvements in pain and function in people with chronic low back pain.

    The interventions have minimal side effects and are cost-effective.

    In the RESOLVE trial, the intervention consists of pain education and graded sensory and movement “retraining” aimed to help people understand that it’s safe to move.

    In the RESTORE trial, the intervention (cognitive functional therapy) involves assisting the person to understand the range of physical and psychological contributing factors related to their condition. It guides patients to relearn how to move and to build confidence in their back, without over-protecting it.

    Why isn’t everyone with chronic pain getting this care?

    While these trials provide new hope for people with chronic low back pain, and effective alternatives to spinal surgery and opioids, a barrier for implementation is the out-of-pocket costs. The interventions take up to 12 sessions, lasting up to 26 weeks. One physiotherapy session can cost $90–$150.

    In contrast, Medicare provides rebates for just five allied health visits (such as physiotherapists or exercise physiologists) for eligible patients per year, to be used for all chronic conditions.

    Private health insurers also limit access to reimbursement for these services by typically only covering a proportion of the cost and providing a cap on annual benefits. So even those with private health insurance would usually have substantial out-of-pocket costs.

    Access to trained clinicians is another barrier. This problem is particularly evident in regional and rural Australia, where access to allied health services, pain specialists and multidisciplinary pain clinics is limited.

    Higher costs and lack of access are associated with the increased use of available and subsidised treatments, such as pain medicines, even if they are ineffective and harmful. The rate of opioid use, for example, is higher in regional Australia and in areas of socioeconomic disadvantage than metropolitan centres and affluent areas.

    So what can we do about it?

    We need to reform Australia’s health system, private and public, to improve access to effective treatments for chronic pain, while removing access to ineffective, costly and high-risk treatments.

    Better training of the clinical workforce, and using technology such as telehealth and artificial intelligence to train clinicians or deliver treatment may also improve access to effective treatments. A recent Australian trial, for example, found telehealth delivered via video conferencing was as effective as in-person physiotherapy consultations for improving pain and function in people with chronic knee pain.

    Advocacy and improving the public’s understanding of effective treatments for chronic pain may also be helpful. Our hope is that coordinated efforts will promote the uptake of effective treatments and improve the care of patients with chronic pain.

    Christine Lin, Professor, University of Sydney; Christopher Maher, Professor, Sydney School of Public Health, University of Sydney; Fiona Blyth, Professor, University of Sydney; James Mcauley, Professor of Psychology, UNSW Sydney, and Mark Hancock, Professor of Physiotherapy, Macquarie University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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