Coenzyme Q10 - An Unofficial Fat Soluble Vitamin

Coenzyme Q10 (also known as CoQ10 or ubiquinone) is an unofficial fat soluble vitamin that has started to get increased recognition in recent years. Not only is coenzyme Q10 a powerful antioxidant (a substance which protects your body's cells from oxygen related damage) but it also has many other health benefits. In this article I will be discussing this nutrient in greater detail and providing you with a summary of its main functions, the best food sources, the recommended daily allowances (RDAs) and the potentially adverse effects of consuming too much or too little.

1) DISCOVERY:

Coenzyme Q10 was first isolated in 1957 in Wisconsin, USA by Dr Frederick Crane. It was later synthesised in 1958 by the American biochemist Professor Karl Folkers and his team. Throughout the 1960s and 1970s interest in coenzyme Q10 increased but limited research was performed on this nutrient because of its high production costs. In the mid 1970s the Japanese perfected a method to produce coenzyme Q10 at relatively low costs and since then significant research has been performed on this nutrient.

2) FUNCTION:

Despite not being considered an official vitamin, coenzyme Q10 has many health boosting roles in the body. It is a powerful antioxidant and has also been shown to protect against cancer (rapid, uncontrollable cellular growth), high blood pressure, migraines and stomach ulcers. In addition to this, coenzyme Q10 helps the body produce adenosine triphosphate (ATP - the main source of energy in cellular reactions), supports cardiovascular health and strengthens the immune system.

3) RDA:

Since coenzyme Q10 is not an official vitamin no recommended daily allowance (RDA) has been assigned to this nutrient. However, studies suggest that you should consume between 10 milligrams (mg) and 30mg of this nutrient each day to realise its health benefits. Therapeutic doses of 1,000mg per day have been used in the past but you should consult your doctor before consuming amounts this high.

4) FOOD SOURCES:

Animal proteins are often the best food source of coenzyme Q10 but nuts and oils are also a good choice for getting this nutrient. Beef (3mg per 100 grams (g)), canola oil (7.34mg per 100g), herring (2.7mg per 100g) and peanuts (2.8mg per 100g) are all great coenzyme Q10 food sources.

5) OVERDOSE SYMPTOMS:

Coenzyme Q10 overdose is rare and is thought to only affect 1% of people who take coenzyme Q10 supplements. When an overdose does occur it can lead to diarrhea, dizziness, fatigue, heartburn, insomnia, nausea, vomiting, rashes and stomach problems.

6) DEFICIENCY SYMPTOMS:

Ageing (your body produces less coenzyme Q10 as you get older), failing to consume enough of this nutrient in your diet and taking certain medications (which reduce levels of this nutrient in your body) can all contribute to a coenzyme Q10 deficiency. The symptoms of deficiency include arteriosclerosis (hardening of the arteries), atherosclerosis (narrowing of the arteries), high blood glucose levels, high blood pressure, an increased cancer risk and a weak immune system.