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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  • Captivate – by Vanessa van Edwards

    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 book isn’t just for one area of human interactions. It covers everything from the boardroom to the bedroom (not necessarily a progression with the same person!), business associates, friends, partners, kids, and more.

    She presents information in a layered manner, covering for example, chapter-by-chapter:

    • the first five minutes
    • the first five hours
    • the first five days

    She also covers such things as:

    • starting conversations in a way that makes you memorable (without making it weird!)
    • the importance of really listening (and how to do that)
    • collecting like-minded people appropriately
    • introducing other people! Because a) it’s not all about you, but also b) you’re the person who knows everybody now
    • where to stand at parties / networking events!
    • dating and early-days dating messages
    • reading the room, reading the people

    All in all, a great resource for anyone who wants to make (and maintain!) meaningful relationships with those around you.

    Grab Your Copy of “Captivate” on Amazon Now!

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  • Peanuts vs Hazelnuts – Which is Healthier?

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    Our Verdict

    When comparing peanuts to hazelnuts, we picked the hazelnuts.

    Why?

    It was close!

    In terms of macros, peanuts have more protein while hazelnuts have more fiber and fat; the fat is healthy (mostly monounsaturated, some polyunsaturated, and very little saturated; less saturated fat than peanuts), so all in all, we’ll call this category a modest, subjective win for hazelnuts (since it depends on what we consider most important).

    In the category of vitamins, peanuts have more of vitamins B2, B3, B5, B9, and choline, while hazelnuts have more of vitamins A, B1, B6, C, E, and K, making this one a marginal win for hazelnuts.

    When it comes to minerals, peanuts have more magnesium, phosphorus, selenium, and zinc, while hazelnuts have more calcium, copper, iron, and manganese, so we’re calling it a tie on minerals.

    Adding up the sections makes for a very close win for hazelnuts, but by all means enjoy both (unless you are allergic, of course)!

    Want to learn more?

    You might like to read:

    Why You Should Diversify Your Nuts!

    Enjoy!

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  • Real Self-Care – by Pooja Lakshmin MD

    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.

    As the subtitle says, “crystals, cleanses, and bubble baths not included”. So, if it’s not about that sort of self-care, what is it about?

    Dr. Lakshmin starts by acknowledging something that many self-help books don’t:

    We can do everything correctly and still lose. Not only that, but for many of us, that is the probable outcome. Not because of any fault or weakness of ours, but simply because one way or another the game is rigged against us from the start.

    So, should we throw in the towel, throw our hands in the air, and throw the book out of the window?

    Nope! Dr. Lakshmin has actually helpful advice, that pertains to:

    • creating healthy boundaries and challenging guilt
    • treating oneself with compassion
    • identifying and aligning oneself with one’s personal values
    • asserting one’s personal power to fight for one’s own self-interest

    If you’re reading this and thinking “that seems very selfish”, then let’s remember the “challenging guilt” part of that. We’ve all-too-often been conditioned to neglect our own needs and self-sacrifice for others.

    And, while selfless service really does have its place, needlessly self-destructive martyrdom does not!

    Bottom line: this book delivers a lot of “real talk” on a subject that otherwise often gets removed from reality rather. In short, it’s a great primer for finding the right place to draw the line between being a good-hearted person and being a doormat.

    Click here to check out Real Self-Care and “put your own oxygen mask on first”!

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Related Posts

  • A Deeper Dive Into Seaweed
  • Asbestos in mulch? Here’s the risk if you’ve been exposed

    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.

    Mulch containing asbestos has now been found at 41 locations in New South Wales, including Sydney parks, schools, hospitals, a supermarket and at least one regional site. Tests are under way at other sites.

    As a precautionary measure, some parks have been cordoned off and some schools have closed temporarily. Fair Day – a large public event that traditionally marks the start of Mardi Gras – was cancelled after contaminated mulch was found at the site.

    The New South Wales government has announced a new taskforce to help investigate how the asbestos ended up in the mulch.

    Here’s what we know about the risk to public health of mulch contaminated with asbestos, including “friable” asbestos, which has been found in one site (Harmony Park in Surry Hills).

    What are the health risks of asbestos?

    Asbestos is a naturally occurring, heat-resistant fibre that was widely used in building materials from the 1940s to the 1980s. It can be found in either a bonded or friable form.

    Bonded asbestos means the fibres are bound in a cement matrix. Asbestos sheeting that was used for walls, fences, roofs and eaves are examples of bonded asbestos. The fibres don’t escape this matrix unless the product is severely damaged or worn.

    A lot of asbestos fragments from broken asbestos products are still considered bonded as the fibres are not released as they lay on the ground.

    Bonded asbestos
    Asbestos sheeting was used for walls and roofs.
    Tomas Regina/Shutterstock

    Friable asbestos, in contrast, can be easily crumbled by touch. It will include raw asbestos fibres and previously bonded products that have worn to the point that they crumble easily.

    The risk of disease from asbestos exposure is due to the inhalation of fibres. It doesn’t matter if those fibres are from friable or bonded sources.

    However, fibres can more easily become airborne, and therefore inhalable, if the asbestos is friable. This means there is more of a risk of exposure if you are disturbing friable asbestos than if you disturb fragments of bonded asbestos.

    Who is most at risk from asbestos exposure?

    The most important factor for disease risk is exposure – you actually have to inhale fibres to be at risk of disease.

    Just being in the vicinity of asbestos, or material containing asbestos, does not put you at risk of asbestos-related disease.

    For those who accessed the contaminated areas, the level of exposure will depend on disturbing the asbestos and how many fibres become airborne due to that disturbance.

    However, if you have been exposed to, and inhaled, asbestos fibres it does not mean you will get an asbestos-related disease. Exposure levels from the sites across Sydney will be low and the chance of disease is highly unlikely.

    The evidence for disease risk from ingestion remains highly uncertain, although you are not likely to ingest sufficient fibres from the air, or even the hand to mouth activities that may occur with playing in contaminated mulch, for this to be a concern.

    The risk of disease from exposure depends on the intensity, frequency and duration of that exposure. That is, the more you are exposed to asbestos, the greater the risk of disease.

    Most asbestos-related disease has occurred in people who work with raw asbestos (for example, asbestos miners) or asbestos-containing products (such as building tradespeople). This has been a tragedy and fortunately asbestos is now banned.

    There have been cases of asbestos-related disease, most notably mesothelioma – a cancer of the lining of the lung (mostly) or peritoneum – from non-occupational exposures. This has included people who have undertaken DIY home renovations and may have only had short-term exposures. The level of exposure in these cases is not known and it is also impossible to determine if those activities have been the only exposure.

    There is no known safe level of exposure – but this does not mean that one fibre will kill. Asbestos needs to be treated with caution.

    As far as we are aware, there have been no cases of mesothelioma, or other asbestos-related disease, that have been caused by exposure from contaminated soils or mulch.

    Has asbestos been found in mulch before?

    Asbestos contamination of mulch is, unfortunately, not new. Environmental and health agencies have dealt with these situations in the past. All jurisdictions have strict regulations about removing asbestos products from the green waste stream but, as is happening in Sydney now, this does not always happen.

    Mulch
    Mulch contamination is not new.
    gibleho/Shutterstock

    What if I’ve been near contaminated mulch?

    Exposure from mulch contamination is generally much lower than from current renovation or construction activities and will be many orders of magnitude lower than past occupational exposures.

    Unlike activities such as demolition, construction and mining, the generation of airborne fibres from asbestos fragments in mulch will be very low. The asbestos contamination will be sparsely spread throughout the mulch and it is unlikely there will be sufficient disturbance to generate large quantities of airborne fibres.

    Despite the low chance of exposure, if you’re near contaminated mulch, do not disturb it.

    If, by chance, you have had an exposure, or think you have had an exposure, it’s highly unlikely you will develop an asbestos-related disease in the future. If you’re worried, the Asbestos Safety and Eradication Agency is a good source of information.The Conversation

    Peter Franklin, Associate Professor and Director, Occupational Respiratory Epidemiology, The University of Western Australia

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

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  • Is Cutting Calories The Key To Healthy Long Life?

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    Caloric Restriction with Optimal Nutrition

    Yesterday, we asked you “What is your opinion of caloric restriction as a health practice?” and got the above-depicted, below-described spread of responses:

    • 48% said “It is a robust, scientifically proven way to live longer and healthier”
    • 23% said “It may help us to live longer, but at the cost of enjoying it fully”
    • 17% said “It’s a dangerous fad that makes people weak, tired, sick, and unhealthy”
    • 12% said “Counting calories is irrelevant to good health; the body compensates”

    So… What does the science say?

    A note on terms, first

    “Caloric restriction” (henceforth: CR), as a term, sees scientific use to mean anything from a 25% reduction to a 50% reduction, compared to metabolic base rate.

    This can also be expressed the other way around, “dropping to 60% of the metabolic base rate” (i.e., a 40% reduction).

    Here we don’t have the space to go into much depth, so our policy will be: if research papers consider it CR, then so will we.

    A quick spoiler, first

    The above statements about CR are all to at least some degree True in one way or another.

    However, there are very important distinctions, so let’s press on…

    CR is a robust, scientifically proven way to live longer and healthier: True or False?

    True! This has been well-studied and well-documented. There’s more science for this than we could possibly list here, but here’s a good starting point:

    ❝Calorie restriction (CR), a nutritional intervention of reduced energy intake but with adequate nutrition, has been shown to extend healthspan and lifespan in rodent and primate models.

    Accumulating data from observational and randomized clinical trials indicate that CR in humans results in some of the same metabolic and molecular adaptations that have been shown to improve health and retard the accumulation of molecular damage in animal models of longevity.

    In particular, moderate CR in humans ameliorates multiple metabolic and hormonal factors that are implicated in the pathogenesis of type 2 diabetes, cardiovascular diseases, and cancer, the leading causes of morbidity, disability and mortality❞

    Source: Ageing Research Reviews | Calorie restriction in humans: an update

    See also: Caloric restriction in humans reveals immunometabolic regulators of health span

    We could devote a whole article (or a whole book, really) to this, but the super-short version is that it lowers the metabolic “tax” on the body and allows the body to function better for longer.

    CR may help us to live longer, but at the cost of enjoying it fully: True or False?

    True or False, contingently, depending on what’s important to you. And that depends on psychology as much as physiology, but it’s worth noting that there is often a selection bias in the research papers; people ill-suited to CR drop out of the studies and are not counted in the final data.

    Also, relevant for a lot of our readers, most (human-based) studies recruit people over 18 and under 60. So while it is reasonable to assume the same benefits will be carried over that age, there is not nearly as much data for it.

    Studies into CR and Health-Related Quality of Life (HRQoL) have been promising, and/but have caveats:

    ❝In non-obese adults, CR had some positive effects and no negative effects on HRQoL.❞

    Source: Effect of Calorie Restriction on Mood, Quality of Life, Sleep, and Sexual Function in Healthy Non-obese Adults

    ❝We do not know what degree of CR is needed to achieve improvements in HRQoL, but we do know it requires an extraordinary amount of support.

    Therefore, the incentive to offer this intervention to a low-risk, normal or overweight individual is lacking and likely not sustainable in practice.❞

    Source: Caloric restriction improves health-related quality of life in healthy normal weight and overweight individuals

    CR a dangerous fad that makes people weak, tired, sick, and unhealthy: True or False?

    True if it is undertaken improperly, and/or without sufficient support. Many people will try CR and forget that the idea is to reduce metabolic load while still getting good nutrition, and focus solely on the calorie-counting.

    So for example, if a person “saves” their calories for the day to have a night out in a bar where they drink their calories as alcohol, then this is going to be abysmal for their health.

    That’s an extreme example, but lesser versions are seen a lot. If you save your calories for a pizza instead of a night of alcoholic drinks, then it’s not quite so woeful, but for example the nutrition-to-calorie ratio of pizza is typically not great. Multiply that by doing it as often as not, and yes, someone’s health is going to be in ruins quite soon.

    Counting calories is irrelevant to good health; the body compensates: True or False?

    True if by “good health” you mean weight loss—which is rarely, if ever, what we mean by “good health” here at 10almonds (unless we clarify such), but it’s a very common association and indeed, for some people it’s a health goal. You cannot sustainably and healthily lose weight by CR alone, especially if you’re not getting optimal nutrition.

    Your body will notice that you are starving, and try to save you by storing as much fat as it can, amongst other measures that will similarly backfire (cortisol running high, energy running low, etc).

    For short term weight loss though, yes, it’ll work. At a cost. That we don’t recommend.

    ❝By itself, decreasing calorie intake will have a limited short-term influence.❞

    Source: Reducing Calorie Intake May Not Help You Lose Body Weight

    See also…

    ❝Caloric restriction is a commonly recommended weight-loss method, yet it may result in short-term weight loss and subsequent weight regain, known as “weight cycling”, which has recently been shown to be associated with both poor sleep and worse cardiovascular health❞

    Source: Dieting Behavior Characterized by Caloric Restriction

    In summary…

    Caloric restriction is a well-studied area of health science. We know:

    • Practised well, it can extend not only lifespan, but also healthspan
    • Practised well, it can improve mood, energy, sexual function, and the other things people fear losing
    • Practised badly, it can be ruinous to the health—it is critical to practise caloric restriction with optimal nutrition.
    • Practised badly, it can lead to unhealthy weight loss and weight regain

    One final note…

    If you’ve tried CR and hated it, and you practised it well (e.g., with optimal nutrition), then we recommend just not doing it.

    You could also try intermittent fasting instead, for similar potential benefits. If that doesn’t work out either, then don’t do that either!

    Sometimes, we’re just weird. It can often be because of a genetic or epigenetic quirk. There are usually workarounds, and/but not everything that’s right for most people will be right for all of us.

    Take care!

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  • Thinking about cosmetic surgery? New standards will force providers to tell you the risks and consider if you’re actually suitable

    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.

    People considering cosmetic surgery – such as a breast augmentation, liposuction or face lift – should have extra protection following the release this week of new safety and quality standards for providers, from small day-clinics through to larger medical organisations.

    The new standards cover issues including how these surgeries are advertised, psychological assessments before surgery, the need for people to be informed of risks associated with the procedure, and the type of care people can expect during and afterwards. The idea is for uniform standards across Australia.

    The move is part of sweeping reforms of the cosmetic surgery industry and the regulation of medical practitioners, including who is allowed to call themselves a surgeon.

    It is heartening to see these reforms, but some may say they should have come much sooner for what’s considered a highly unregulated area of medicine.

    Why do people want cosmetic surgery?

    Australians spent an estimated A$473 million on cosmetic surgery procedures in 2023.

    The major reason people want cosmetic surgery relates to concerns about their body image. Comments from their partners, friends or family about their appearance is another reason.

    The way cosmetic surgery is portrayed on social media is also a factor. It’s often portrayed as an “easy” and “accessible” fix for concerns about someone’s appearance. So such aesthetic procedures have become far more normalised.

    The use of “before” and “after” images online is also a powerful influence. Some people may think their appearance is worse than the “before” photo and so they think cosmetic intervention is even more necessary.

    People don’t always get the results they expect

    Most people are satisfied with their surgical outcomes and feel better about the body part that was previously concerning them.

    However, people have often paid a sizeable sum of money for these surgeries and sometimes experienced considerable pain as they recover. So a positive evaluation may be needed to justify these experiences.

    People who are likely to be unhappy with their results are those with unrealistic expectations for the outcomes, including the recovery period. This can occur if people are not provided with sufficient information throughout the surgical process, but particularly before making their final decision to proceed.

    What’s changing?

    According to the new standards, services need to ensure their own advertising is not misleading, does not create unreasonable expectations of benefits, does not use patient testimonials, and doesn’t offer any gifts or inducements.

    For some clinics, this will mean very little change as they were not using these approaches anyway, but for others this may mean quite a shift in their advertising strategy.

    It will likely be a major challenge for clinics to monitor all of their patient communication to ensure they adhere to the standards.

    It is also not quite clear how the advertising standards will be monitored, given the expanse of the internet.

    What about the mental health assessment?

    The new standards say clinics must have processes to ensure the assessment of a patient’s general health, including psychological health, and that information from a patient’s referring doctor be used “where available”.

    According to the guidelines from the Medical Board of Australia, which the standards are said to complement, all patients must have a referral, “preferably from their usual general practitioner or if that is not possible, from another general practitioner or other specialist medical practitioner”.

    While this is a step in the right direction, we may be relying on medical professionals who may not specialise in assessing body image concerns and related mental health conditions. They may also have had very little prior contact with the patient to make their clinical impressions.

    So these doctors need further training to ensure they can perform assessments efficiently and effectively. People considering surgery may also not be forthcoming with these practitioners, and may view them as “gatekeepers” to surgery they really want to have.

    Ideally, mental health assessments should be performed by health professionals who are extensively trained in the area. They also know what other areas should be explored with the patient, such as the potential impact of trauma on body image concerns.

    Of course, there are not enough mental health professionals, particularly psychologists, to conduct these assessments so there is no easy solution.

    Ultimately, this area of health would likely benefit from a standard multidisciplinary approach where all health professionals involved (such as the cosmetic surgeon, general practitioner, dermatologist, psychologist) work together with the patient to come up with a plan to best address their bodily concerns.

    In this way, patients would likely not view any of the health professionals as “gatekeepers” but rather members of their treating team.

    If you’re considering cosmetic surgery

    The Australian Commission on Safety and Quality in Health Care, which developed the new standards, recommended taking these four steps if you’re considering cosmetic surgery:

    1. have an independent physical and mental health assessment before you commit to cosmetic surgery

    2. make an informed decision knowing the risks

    3. choose your practitioner, knowing their training and qualifications

    4. discuss your care after your operation and where you can go for support.

    My ultimate hope is people safely receive the care to help them best overcome their bodily concerns whether it be medical, psychological or a combination.The Conversation

    Gemma Sharp, Associate Professor, NHMRC Emerging Leadership Fellow & Senior Clinical Psychologist, Monash University

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

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