CoQ10 And Bipolar Depression.
Coenzyme Q10 (CoQ10) is a vital component of cellular energy metabolism; placed within the electron transport chain of the mitochondria to facilitate ATP production (ATP being cellular energy currency, and the ultimate product of fatty acids and glucose being ‘used’ for energy). CoQ10 is named after its seemingly ubiquitous nature in the body, and differentially named after its reduced form (ubiquinol) and its oxidized form (ubiquinone) which are interchangeable in the body depending on the cell’s oxidative state.
Sources.
Terrestrial meats are the highest naturally occuring sources of CoQ10 in the diet, with cardiac tissue being the highest source followed by liver meats and then skeletal muscle.
Beef, including heart (113.3mg/kg), liver (39.2–50.5mg/kg) shoulder (40.1mg/kg), sirloin (30.6mg/kg), thigh (30.3mg/kg), tenderloin (26.5mg/kg)
Pork, including heart (118.1–282mg/kg), liver (22.7–54.0mg/kg) shoulder (45.0mg/kg), sirloin (14.0mg/kg) and thigh (13.8mg/kg)
Chicken, in the heart (92.3–192mg/kg), liver (116.2–132.2mg/kg), thigh (24.2–25.0mg/kg), breast (7.8–17.1mg/kg), and wing (11mg/kg)
CoQ10 levels are also high in aquatic meats, with the same trend of heart tissue being a high source (with cardiac tissue from fish being comparable to cardiac tissue from terrestrial animals); the amount of CoQ10 in the meat of the fish is comparatively lower than seen with terrestrial meats.
Dairy and eggs are somewhat decent sources, but relative to meat products they are much less substantial sources of CoQ10.
Collectively, nuts and legumes tend to be moderate sources (the highest being peanuts at 26.7mg/kg and sesame at 17.6–23.0mg/kg) while their processed oils may also be decent sources (highest being extra virgin olive oil at 114–160mg/kg, corn oil at 13-139mg/kg, and soybean oil at 53.8-279mg/kg).
Vegetables are inhernetly lesser in quantity, with the best sources being parsley (7.5–26.4mg/kg), soybeans (6.8–19.0mg/kg), perilla leaves (2.1–10.2mg/kg), and broccoli (5.9–8.6mg/kg).
Grains seem somewhat comparable to vegetable sources (being much lower than meats) although they appear to mostly only possess a CoQ9 content with nearly undetectable CoQ10 levels.
CoQ10 appears to be somewhat (14–32%) destroyed by frying with boiling not significantly influencing CoQ10 content of foods. Nuts and oils are the highest plant sources of CoQ10 (although they are only decent sources when consumed in excessive amounts which is not practical) with vegetables being fairly poor sources of CoQ10. Grains are also a seemingly poor source of CoQ10.
The total body stores of CoQ10 are approximately 2g in an otherwise healthy adult and require 500 mg of CoQ10 to be replaced daily (combination of endogenous synthesis and dietary intake) with an approximately 4 day turnover rate. The suggested daily exogenous intake (from the diet) ranges from 30–100 mg in otherwise healthy persons but can be increased to 60–1200 mg in some medical conditions such as statin usage. When assessing average dietary intake, however, the average intake appears to be around 3-6mg per day (european and asian data) due to the highest sources of cardiac meat and liver not commonly being ingested.
CoQ10 can appear in serum fairly rapidly following oral ingestion where single dose administration appears to have a half-life between 5.80-8.10 hours. Orally ingested CoQ10 levels can increase serum concentrations of CoQ10, with repeated daily dosing able to increase serum CoQ10 concentrations in the range of a 50-150% increase with 90-120mg. There is a degree of unreliability in the spike observed with CoQ10 supplementation in serum, and although there does not appear to be any clear differences in powdered and oil-based supplementation (usually advised to be taken with a meal) there is some evidence a solubilized version may increase serum levels to a higher degree.
Interactions with Oxidation.
The reduced form of CoQ10 (Ubiquinone) is called Ubiquinol, this is the form of CoQ10 supplementation that posesses most anti-oxidative properties. Ubiquinone and ubiquinol form a pair of molecules known as a REDOX couplet (reduction-oxidation) which is a property that is crucial for the functioning of CoQ10 within the electron transport chain, where it transports electrons from complex I and II to complex III.
CoQ10 also has the ability to prevent lipid peroxidation from either inhibiting lipid peroxyl radicals and has been noted to restore Vitamin E (α-tocopherol) from its radical state back to its antioxidative state. Protein carbonylation has also been noted to be reduced with CoQ10 (direct inhibition of protein oxidation) but has been noted to not influence the conversion of nitric oxide into peroxynitrate.
Via its anti-oxidant potential, ubiquinone can protect DNA from excess oxidation from H2O2 and potentially act as an anti-carcinogen (as noted in human lymphocytes at least).
There are no established toxic effects of CoQ10 supplementation in humans and CoQ10 has a remarkable safety profile. There may be some non-lethal and long term adverse effects with very high doses of CoQ10, but these are not yet demonstrated to be relevant in humans. CoQ10 is not stimulatory.
It is now evident that CoQ10 directly influences the expression of multiple genes involved in aging, especially those regulating inflammation. This so-called “epigenetic” effect is at the very forefront of scientific attempts to understand how environmental factors such as nutrition influence our genetic load.
Taken all together, CoQ10’s antioxidant, anti-inflammatory, and epigenetic mechanisms combine to offer remarkable protection for a host of body systems, especially those hit hardest by mitochondrial aging.
Other Benefits.
Blood Pressure.
Studies show coenzyme Q10 may lower blood pressure. If you take medication for high blood pressure, you may be able to decrease your dose. Check with your doctor before making any changes to your medications. There is some evidence that coenzyme Q10 is effective for lowering isolated systolic hypertension by up to 26 percent. Isolated systolic hypertension describes the condition in which only the systolic, or top number taken in a blood pressure reading is high. This often occurs in the elderly.
Heart Attack.
Starting coenzyme Q10 within 72 hours of a heart attack and continuing it for one year appears to lower the risk of subsequent non-fatal heart attacks.
Cancer.
The American Cancer Institute reports that studies done in laboratories, some using animals, indicate that coenzyme Q10 may help the body fight infection and certain cancers. In the lab, coenzyme Q10 stopped concentrations of cancer cells from growing. It also helped protect the hearts of animals given an anticancer chemotherapy drug called doxorubicin, which can damage heart muscles. Studies still need to be done to prove effectiveness in humans.
Parkinson’s Disease.
Some research indicates that coenzyme Q10 slows decline in people in the early stages of Parkinson’s disease. However, it does not seem to help people with mid-stage Parkinson’s.
Side Effects and Interactions.
Side effects of coenzyme Q10 supplementation vary. Some people experience loss of appetite, nausea, vomiting, diarrhea or allergic skin rashes. These effects can usually be reduced by dividing the dose and taking it at different times of the day. People with low blood pressure should use coenzyme Q10 with caution since it can lower blood pressure further. Children and pregnant or breast-feeding women should only use it under a doctor’s supervision. There is a potential for interaction with some chemotherapy and high blood pressure drugs and with the blood thinner, warfarin. Consult your doctor before using coenzyme Q10.
Dosage Suggestions.
Whether using a drug or a dietary supplement, staying within the suggested dosage range can help minimize any negative effects associated with it. A typical dosage of 30 mg to 300 mg daily, but that some studies have used higher doses. The optimal dose will depend on your reason for using CoQ10 and your doctor’s guidance.