Nearly everyone who plays sports or exercises regularly would benefit from a way to protect against muscle fatigue and the wear and tear of minor muscle injuries… and a recent study may offer the solution — Coenzyme Q10 (CoQ10). Discovered in 1957, this compound is found in the mitochondria of human cells. This antioxidant has been studied for use in treating migraine headaches, heart disease, hypertension and even some forms of cancer.
The 20-day study, done at the University of Tsukuba in Japan, involved 18 elite athletes and was double-blind controlled — neither the researchers nor the athletes knew who took CoQ10 and who took a placebo. Both groups trained five and one-half hours per day for six days during the experiment period. Blood samples were taken on day one, day three and day five to measure levels of creatine kinase, an enzyme associated with muscle injury, and myoglobin, a blood protein. When elevated, both substances are markers of muscle damage. Levels had increased with both groups, but the athletes who had been taking CoQ10 had less muscle damage.
I called Christine Kontomerkos, ND, to ask about how CoQ10 might benefit those of us with more ordinary athletic abilities. She says it makes sense that CoQ10 would be helpful in improving tolerance for greater muscle workloads, since it is mostly found in the power-producing areas of cells. One of the main functions of CoQ10 is to help produce ATP (adenosine triphosphate), a phosphate compound that is a major source of the body’s energy. Since extreme exercise can injure muscles, CoQ10 supplementation might help lessen the fatigue and muscle weakness that often follow.
Interestingly, use of statins can also deplete CoQ10, so this may be a helpful supplement for those who take these pharmaceutical drugs, says Dr. Kontomerkos. Since CoQ10 levels naturally begin a decline after your 20s, older people who want to restore their depleted reserves may want to consider supplementation as well. Typical dosages are between 60 mg to 200 mg a day (in divided doses with meals), but it is best to work with a nutritionally oriented healthcare professional to pin down the right dosage for you, as the correct CoQ10 dosage depends on individual health status, age and needs. Do not take CoQ10 without your doctor’s approval if you are on blood thinners or having chemotherapy. And, you can also get CoQ10 from dietary sources, including mackerel, sardines and organ meats.
