Q: My mother has been taking CoQ10. Her doctor recommended it for her heart. But she says she has much more energy and thinks I should try it too. What is CoQ10 and is it a supplement I should be taking? I'm 32 and train 4 days per week with weights, run 3 days per week and surf 2-3 days per week.
A: Yes, I highly recommend that you supplement with coenzyme Q10 (CoQ10). This supplement, also known as ubiquinone, because it is ubiquitous within the body, is really concentrated in the mitochondria of cells. The mitochondria are considered the power plants of cells, as they produce the majority of energy the body uses from carbs and fats. CoQ10 works as a coenzyme, assisting the reactions that produce energy in the mitochondria. Your bodys levels of CoQ10 start to decline in your 20s. So its a good idea for anyone 20 and older to supplement with it. There are hundreds of studies showing that CoQ10 is effective for the treatment of a wide range of diseases, such as cardiovascular disease, certain cancers, chronic fatigue syndrome, muscular dystrophy and neurodegenerative disorders (such as Alzheimer's disease, Parkinson's disease, and Huntington's disease). CoQ10 has powerful antioxidant properties. Not only does it work itself to quench free radicals, which can damage all tissues in the body, but it also enhances the antioxidant potential of other antioxidants in the body, such as vitamins C and E. And of course, COQ10 can enhance energy production, so you have more during the day and during your workouts. In fact, a recent study from Osaka City University (Japan) discovered that subjects who supplemented with 300 mg of CoQ10 per day for 8 days experienced less fatigue during exercise and recovered faster between bouts of exercise. That means that it can help you get more reps in the gym with the same weight you normally use, especially as the workout progresses. And more reps equals better results. You'll also be able to run and surf harder for longer. Take 200 mg of CoQ10 with breakfast and another 100-200 mg with dinner. Since CoQ10 is fat-soluble, it is better absorbed when taken with meals.
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