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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    Dr. Davis demystifies protein myths, advocating for plant-based sources over animal proteins and revealing how marketing skews meat consumption science.

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  • How To Keep On Keeping On?

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    How To Keep On Keeping On… Long Term!

    For many when it comes to health-related goals and practices, it’s easy to find ourselves in a bit of a motivational dip around this time of year. The enthusiasm of new year’s resolutions has been and gone, and there’s not yet much of a drive to “get a beach body” or “be summer-ready”.

    A word to the wise on those before moving on, though:

    • How to get a beach body: take your body to a beach. Voilà. Beach body.
      • Remember: the beach is there for your pleasure and entertainment, not the other way around!
    • How to be summer-ready: the real question is, will summer be ready for you?

    But what is this, demotivational rhetoric to discourage you from getting fit and healthy?

    Not at all, but rather, to be sure that you’re pursuing your own goals and not just what you feel might be expected of you.

    All that in mind, let’s get to the tips…

    Focus on adding health

    It can be tempting (and even, good) to cut down on unhealthy things. But when it comes to motivation, it’s harder to stay motivated for deprivation, than it is for some healthy addition to life.

    So for example, this philosophy would advocate for:

    • Instead of counting calories, count steps! Or even…
    • Instead of counting calories, count colors! Eat the rainbow and all that. No, skittles do not count, but eating a variety of naturally different-colored foods will tend to result in adding different nutrients to your diet.
    • Instead of cutting out sugar, add fruit! How many per day will you go for? If you don’t eat much fruit as it is, consider making it a goal to have even just one piece of fruit a day, then build up from there. Find fruit you like! If you pick the fruit you want instead of the fruit you think you “should” have, it’s basically a dessert snack.

    We’ve recommended it before, and we’ll recommend it again, but if you’re interested in “adding health”, you should definitely check out:

    Dr. Greger’s Daily Dozen (checklist, plus app if you want it)

    More details: it’s a checklist of 12 things you should try to include in your diet, with a free streak-tracking app, if you want it, all based on the same scientific research as the best-selling book “How Not To Die”.

    “Minimum effort!”

    Did you see the movie “Deadpool”? The protagonist has a catch-phrase as he goes into battle, saying to himself “Maximum effort!”.

    And, that’s all very well and good if your superpower is immediate recovery from pretty much anything, but for the rest of us, sometimes it’s good to hold ourselves to “minimum effort!”.

    Sometimes, something worth doing is worth doing just a little a bit. It’s always better than nothing! Even if feels like you gained nothing from it, it’s the foundation of a habit, and the habit will grow and add up. Sometimes it may even take you by surprise…

    Don’t feel like doing 20 bodyweight squats? Do literally just one. Make a deal with yourself: do just one, then you can stop if you like. Then after you’ve done one, you might think to yourself “huh, that wasn’t so bad”, and you try out a few more. Maybe after 5 you can feel your blood pumping a bit and you think “you know what, that’s enough for now”, and great, you did 5x as much exercise as you planned! Wonder what you’ll do tomorrow!

    (personal note from your writer here: I’ve managed to “just extend this exercise a little bit more than last time” my way into hour-long exercise sessions before now; I started with “just 10 squats” or “just one sun salutation” etc, to get myself out of a no-exercise period that I’d slipped into, and it’s amazing how quickly adding just a little bit to the previous day’s “minimum effort!” adds up to a very respectable daily exercise session)

    Wondering what a good, easy, respectable short term goal could be?

    Check Out, For Example: The Seven-Minute Workout

    (You might have heard of this one before; it’s an incredibly efficient well-optimized short complete workout that requires no special equipment, just a bit of floorspace and a wall—the above app allows for customizations of it per your preferences, but the basic routine is an excellent starting point for most people)

    Commit to yourself (and do any self-negotiation up-front)

    Really commit, though. No “or I will look silly because I told people I’d do it”, no “or I will donate x amount to charity” etc, just “I will do it and that’s that”. If you find yourself second-guessing yourself or renegotiating with yourself, just shut that down immediately and refuse to consider it.

    Note: you should have break-clauses in this contract with yourself, though. For example, “unless I am ill or injured” is a sensible rule to have in advance for most exercise regimes that weren’t undertaken with your illness or injury in mind.

    Make a “To-Don’t” list

    Much like how addicts are often advised to not try to quit more than one thing at once, we must also be mindful of not taking on too much at once. It can be very tempting to think:

    “I will turn my life around, now! I’ll quit alcohol and animal products and sugar and refined grains, and I’ll go for a run each morning, and I’ll do this and that and there, I’ve got it, here is the blueprint for my healthy perfect life from this day forth!”

    And, it’s great to have any and all of that as your end goal if you want, but please, pick one or two things at most to start with, focus on those, and when those have become second nature to you and just a normal part of your life, then choose the next thing to work on.

    (You can plan out the whole thing in advance if you want! i.e., I’ll do this, then this, then this, but just… make sure that you’ve really got each one down to a matter of comfort and ease before you take up the next one)

    In summary:

    • Focus on adding health, whatever that looks like to you
    • Figure out what “minimum effort!” is for you, and let that be your baseline
    • Commit to yourself (and do any self-negotiation up-front, not later)
    • Decide what you’re not going to do yet, and stick to that, too.

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  • How to Eat 30 Plants a Week – by Hugh Fearnley-Whittingstall

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    If you’re used to eating the same two fruits and three vegetables in rotation, the “gold standard” evidence-based advice to “eat 30 different plants per week” can seem a little daunting.

    Where this book excels is in reminding the reader to use a lot of diverse plants that are readily available in any well-stocked supermarket, but often get forgotten just because “we don’t buy that”, so it becomes invisible on the shelf.

    It’s not just a recipe book (though yes, there are plenty of recipes here); it’s also advice about stocking up and maintaining that stock, advice on reframing certain choices to inject a little diversity into every meal without it become onerous, meal-planning rotation advice, and a lot of recipes that are easy but plant-rich, for example “this soup that has these six plants in it”, etc.

    He also gives, for those eager to get started, “10 x 3 recipes per week to guarantee your 30”, in other words, 10 sets of 3 recipes, wherein each set of 3 recipes uses >30 different plants between them, such that if we have each of these set-of-three meals over the course of the week, then what we do in the other 4–18 meals (depending on how many meals per day you like to have) is all just a bonus.

    The latter is what makes this book an incredibly stress-free approach to more plant-diverse eating for life.

    Bottom line: if you want to be able to answer “do you get your five-a-day?” with “you mean breakfast?” because you’ve already hit five by breakfast each day, then this is the book for you.

    Click here to check out How To Eat 30 Plants A Week, and indeed eat 30+ different plants per week!

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  • Reading As A Cognitive Exercise

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    Reading, Better

    It is relatively uncontroversial to say that reading is good for cognitive health, but we don’t like to make claims without science if we can help it, so let’s get started:

    There was a 2021 study, which found that even when controlling for many other factors, including highest level of education, socioeconomic status, and generalized pre-morbid intelligence:

    ❝high reading activity, as defined by almost daily reading, was associated with lower odds of cognitive decline, compared to low reading activity❞

    ~ Dr. Carol Chan

    Source: Can reading increase cognitive reserve?

    However, not all reading is the same. And this isn’t just about complexity or size of vocabulary, either. It’s about engagement.

    And that level of engagement remains the key factor, no matter how quickly or slowly someone reads, as the brain tends to automatically adjust reading speed per complexity, because the brain’s “processing speed” remains the same:

    Read more: Cognitive coupling during reading

    Everyone’s “processing speed” is different (and is associated with generalized intelligence and executive functions), though as a general rule of thumb, the more we practice it, the faster our processing speed gets. So if you balked at the notion of “generalized intelligence” being a factor, be reassured that this association goes both ways.

    Read more: The unique contribution of working memory, inhibition, cognitive flexibility, and intelligence to reading comprehension and reading speed

    So is the key to just read more?

    That’s a great first step! But…

    The key factor still remains: engagement.

    So what does that mean?

    It is not just the text that engages you. You must also engage the text!

    This is akin to the difference between learning to drive by watching someone else do it, and learning by getting behind the wheel and having a go.

    When it comes to reading, it should not be a purely passive thing. Sure, if you are reading a fiction book at bedtime, get lost in it, by all means. But when it comes to non-fiction reading, engage with it actively!

    For example, I (your writer here, hi), when reading non-fiction:

    • Read at what is generally considered an unusually fast pace, but
    • Write so many notes in the margins of physical books, and
    • Write so many notes using the “Notes” function on my Kindle

    And this isn’t just like a studious student taking notes. Half the time I am…

    • objecting to content (disagreeing with the author), or
    • at least questioning it, or which is especially important, or
    • noting down questions that came to my mind as a result of what I am reading.

    This latter is a bit like:

    • when you are reading 10almonds, sometimes you will follow our links and go off down a research rabbit-hole of your own, and that’s great!
    • sometimes you will disagree with something and write to tell us, and that’s great too (when this happens, one or the other or all of us will learn something, and yes, we have published corrections before now)!
    • sometimes what you read here will prompt a further question, and you’ll send that to us, and guess what, also great! We love questions.

    Now, if your enjoyment of 10almonds is entirely passive, don’t let us stop you (we know our readers like quick-and-easy knowledge, and that’s good too), it’s just, the more you actively engage with it, the more you’ll get out of it.

    This, by the way, was also a lifelong habit of Leonardo da Vinci, which you can read about here:

    How to Think Like Leonardo da Vinci: Seven Steps to Genius Every Day – by Michael J. Gelb

    a very good book that we reviewed last year

    How you read (i.e. what medium) matters too!

    Are you reading this on a desktop/laptop, or a mobile device? That difference could matter more than the difference between paper and digital, according to this study from 2020 that found…

    ❝The cumulation of evidence from this and previous studies suggests that reading on a tablet affords different interactions between the reader and the text than reading on a computer screen.

    Reading on a tablet might be more similar to reading on paper, and this may impact the attentional processes during reading❞

    ~ Dr. Ugo Ballenghein et al.

    Read more: Cognitive engagement during reading on digital tablet: Evidence from concurrent recordings of postural and eye movements

    What if my mind wanders easily?

    You can either go with it, or train to improve focus.

    Going with it: just make sure you have more engaging reading to get distracted by. It’s all good.

    Training focus: this is trickier, but worthwhile, as executive function (you will remember from earlier) was an important factor too, and training focus is training executive function.

    As for one way to do that…

    Mindfulness training improves working memory capacity and GRE performance while reducing mind wandering

    If you’d like a primer for getting going with that, then you may enjoy our previous main feature:

    No-Frills, Evidence-Based Mindfulness

    Enjoy!

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Related Posts

  • Cherries’ Very Healthy Wealth Of Benefits!
  • Garden Cress vs Watercress – 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 garden cress to watercress, we picked the garden cress.

    Why?

    While watercress is (rightly!) popularly viewed as a superfood for its nutritional density, the garden variety actually outperforms it.

    In terms of macros first, garden cress has more protein, carbs, and fiber, while also having the lower glycemic index. Not that anyone’s getting blood sugar spikes from eating any kind of cress, but still, by the numbers, this is a clear win on the whole for garden cress in the category of macros.

    When it comes to vitamins, garden cress has a lot (tens of times) more of vitamins A, B2, B3, B6, B7, B9, C, K, and choline, while watercress has (slightly) more of vitamins B1, B5, and E. An easy win for garden cress.

    In the category of minerals, garden cress has more copper, iron, magnesium, manganese, phosphorus, and potassium, while watercress has more calcium. Another clear win for garden cress.

    Taking a quick peep at polyphenols in case there’s anything to offset the above, garden cress has 13x more kaempferol (13mg/100g to watercress’s 1mg/100g), and/but watercress, in its favor, has quercetin (at 4mg/100g), which garden cress doesn’t. So, we say this category is also a win for garden cress, but watercress has its merits too.

    👆 Let’s clarify: those numbers are all very good, and garden cress’s 13mg/100g kaempferol is absurdly high; most such quotients of most edible plants are orders of magnitude smaller; not to shoehorn in another vegetable, but just to give an example, savoy cabbage, which won on nutritional density vs bok choi recently, has 0.26mg/100g kaempferol and 0.12mg/100g quercetin (which were already very respectable numbers), so you see the difference in cress’s exceptionally generous delivery of these polyphenols!

    Adding up the sections makes for an overwhelming win for garden cress!

    Want to learn more?

    You might like to read:

    Sprout Your Seeds, Grains, Beans, Etc ← cress is a great example of this!

    Take care!

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  • What Are “Adaptogens” Anyway? (And Other Questions Answered)

    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.

    It’s Q&A Day at 10almonds!

    Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small

    ❝I tried to use your calculator for heart health, and was unable to enter in my height or weight. Is there another way to calculate? Why will that field not populate?❞

    (this is in reference to yesterday’s main feature “How Are You, Really? And How Old Is Your Heart?“)

    How strange! We tested it in several desktop browsers and several mobile browsers, and were unable to find any version that didn’t work. That includes switching between metric and imperial units, per preference; both appear to work fine. Do be aware that it’ll only take numerical imput, though.

    Did anyone else have this problem? Let us know! (You can reply to this email, or use the handy feedback widget at the bototm)

    ❝I may have missed it, but how much black pepper provides benefits?❞

    So, for any new subscribers joining us today, this is about two recent main features:

    As for a daily dosage of black pepper, it varies depending on the benefit you’re looking for, but:

    • 5–20mg of piperine is the dosage range used in most scientific studies we looked at
    • 10mg is a very common dosage found in many popular supplements
    • That’s the mass of piperine though, so if taking it as actual black pepper rather than as an extract, ½ teaspoon is considered sufficient to enjoy benefits.

    ❝I loved the health benefits of pepper. I do not like pepper. Where can I get it as a supplement?❞

    You can simply buy whole black peppercorns and take a few with water as though they were tablets. Your stomach acid will do the rest. Black pepper is also good for digestion, so taking it with a meal is best.

    You can buy piperine (black pepper extract) by itself as a supplement in powder form, but if you don’t like black pepper, you will probably not like this powder either. We couldn’t find it readily in capsule form.

    You can buy piperine (black pepper extract) as an adjunct to other supplements, with perhaps the most common/popular being turmeric capsules that also contain 10mg (or more) piperine per capsule. Shop around if you like, but here’s one that has 15mg piperine* per capsule, for example.

    *They call it “Bioperine®” but that is literally just piperine. Same goes if you see “Absorbagen™”, it’s still just piperine.

    ❝What do you mean when you say that something is adaptogenic?❞

    Simple version: it means it helps the body adapt to stress, by adjusting the body’s natural responses. Thus, adaptogenic supplements can be contrasted with tranquilizing drugs that mask stress by brute force, for example.

    Technical version: adaptogenic activity refers to improving physiological stress resilience, such as by moderating and modulating hypothalamic–pituitary–adrenal axis signaling, and/or by regulating levels of endogenic compounds involved in the cellular stress response.

    Read more (technical version):

    Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress-Protective Activity

    Read more (simple version):

    European Medicines Agency’s Reflection Paper On The Adaptogenic Concept

    Enjoy!

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  • Correct An Upper Spine Hump (Simple Stretch & Exercise)

    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.

    Generally called a neck hump in this video, it can be in the cervical (neck) vertebrae or it can be in the thoracic (upper back) vertebrae. It’s also known as a dowager’s hump, buffalo hump, or kyphosis.

    However, it can be fixed:

    What to do

    First understand the cause: it generally comes from poor posture, especially from prolonged desk work or phone use.

    With that in mind…

    1. Posture adjustments: lean back in a chair to counter gravity’s pull on your head. Avoid slumping; keep your head aligned with your spine.
    2. Stretching: lie flat on the floor without pillows to restore spinal alignment. Gradually reduce pillow height during sleep to decrease neck hyperflexion.
    3. Neck retraction: pull chin straight back while keeping your eyes looking forwards. Hold for 15 seconds, gradually increasing to 60 seconds. Perform 10 repetitions, resting between sets.
    4. Strengthening: lean forward and pull the chin back against gravity. Hold, or repeat for 10 repetitions. Over time, increase duration to a minute.

    For more on all of this plus visual demonstrations, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    The Pains That Good Posture Now Can Help You Avoid Later

    Take care!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

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