Coenzyme Q10, most commonly referred to as CoQ10
, is one of the most widely praised supplements on the market. This antioxidant
may have multiple benefits for health and one of them could be increased stamina and endurance during training. Should you be taking CoQ10?
First identified in 1940, according to the Journal of Pharmacy and BioAllied Sciences, CoQ10 is classified as a quinone, an organic compound present within just about every single cell (within the membranes) of the human body. What does it do? The body needs CoQ10 to convert the food you consume into usable energy to help power all the body's functions. This energy is known as adenosine triphosphate, or ATP.
If you're someone who trains regularly, getting the most out of your body can help you meet and exceed your fitness goals. Making sure your body is producing the maximum amount of ATP can help you do just that. Eating properly is the first step, ensuring you consume a balanced diet of nutritious foods that serve as fuel for the body. CoQ10 then steps in to turn that food into ATP, but the amount naturally present within the body decreases with age. Adding a CoQ10 supplement to your training supplement regimen may help the body produce more ATP to get the most out of the foods you eat. This, in turn, may be able to help you increase the duration and difficulty of your workouts. According to the University of Maryland Medical Center (UMM), adults age 19 or older can take between 30 and 200 mg of CoQ10 on a daily basis. Take it with food -- preferably a meal with healthy fats -- as CoQ10 is fat soluble.
Beyond its energy-supporting action, CoQ10 is also a potent antioxidant that may be able to neutralize free radicals that can damage the body's cells. This effect is the reason CoQ10 is also commonly recommended for daily usage for heart health. It also helps keep the immune system strong to fight off illness.
If you're interested in taking a CoQ10 supplement, be sure to speak with your doctor if you're currently being treated for a medical condition. Discuss all medications (prescription and over the counter) and supplements you take, as CoQ10 may interact with them. Women who are pregnant or breastfeeding shouldn't take CoQ10 supplements unless under the direction and supervision of their doctor.