By Dietitian Fatin
Coenzyme Q10 (CoQ10), also known as ubiquinone is a fat-soluble vitamin-like substance which exist in the cell of human body. Despite their role in generating energy or ATP production which was recognized as power supply, it also conducts several functions in our body such as: -
- Act as an essential antioxidant and support the regeneration of other antioxidants
- Involve in the stability, fluidity and permeability of membranes
- Stimulate the cell growth and inhibit cell death
CoQ10 supplementation may be marketed in many forms such as: -
- Fast-melt tablet
- Effervescent tablet
- Soft gelatine liquid capsule
- Hard shell powdered capsule
Some of the clinical study conducted the supplementary treatment dose of CoQ10 of 200–300 mg/day for disease such as Chronic Heart Failure (CHF) and other dose for muscular dystrophies, Parkinson's disease, cancer, and diabetes. Oral CoQ10 improves functional capacity, endothelial function, and left ventricular contractility in CHF patients with the help of exercise training too.
CoQ10 level may be reduced during times of intense training due to metabolic stress and elevation of free radical formation for most athletes. Therefore, the supplementations of CoQ10 will help in aerobic power, anaerobic threshold, exercise performance, and/or recovery after exercise in trained athletes and untrained individuals, and increase muscle CoQ10 concentration with 100-200 mg/day. Supplementation below this dosage may not give any effects on exercise performance as described in many studies.
- Belardinelli, R., Muçaj, A., Lacalaprice, F., Solenghi, M., Seddaiu, G., Principi, F., ... & Littarru, G. P. (2006). Coenzyme Q10 and exercise training in chronic heart failure. European heart journal, 27(22), 2675-2681.
- Cooke, M., Iosia, M., Buford, T., Shelmadine, B., Hudson, G., Kerksick, C., ... & Kreider, R. (2008). Effects of acute and 14-day coenzyme Q10 supplementation on exercise performance in both trained and untrained individuals. Journal of the International Society of Sports Nutrition, 5(1), 8.
- Health and Science (2017). How does Q10 affect athletic performance? Retrieved from https://www.healthandscience.eu/index.php?option=com_content&view=article&id=1064:how-does-q10-affect-athletic-performance&catid=20&lang=en&Itemid=198
- Östman, B., Sjödin, A., Michaëlsson, K., & Byberg, L. (2012). Coenzyme Q10 supplementation and exercise-induced oxidative stress in humans. Nutrition, 28(4), 403-417.