Can Co-enzyme Q10 Boost Physical Performance?

Why Q10 helps Improve Physical Performance?

CoQ10 (Coenzyme Q10) can help improve physical performance by playing an important role in the production of energy within cells, specifically in the mitochondria.

It helps to generate energy in the form of adenosine triphosphate (ATP), which is the primary energy source for the body's cells.

As a result, supplementing with CoQ10 may help to improve athletic performance by increasing the production of energy within the cells, allowing the muscles to work harder and longer.

Some studies have shown that supplementing with CoQ10 can improve muscle function and reduce muscle damage caused by intense exercise. It has also been found to improve endurance and reduce muscle fatigue during exercise.

CoQ10 also has antioxidant properties, which help to protect cells from damage caused by free radicals. This is especially important for athletes, as intense exercise can cause an increase in free radicals, which can lead to muscle damage and inflammation.

How Q10 works for Physical Performance

Coenzyme Q10 works on increasing cellular efficiency by enabling the body to convert more ATP. As a result, it increases cellular energy by improving the conversion of energy from the carbohydrates and fats that we consume. This will fuel almost every cell action in the body.

 CoQ10 also increases the maximum oxygen consumption by the body, helps reduce post-workout inflammation, and mitigates muscle damage after endurance training.

In addition, Q10 improves physical performance by enabling the human body to restore the rate of mitochondrial respiration, muscle strength, coordination, and exercise tolerance.

CoQ10 dose for Physical Performance: How much to Take

There has been several studies to assess the effect of CoQ10 on physical performance.

Studies show that high dosages of 200–300 mg CoQ10 over a 4–12 week period are needed to increase muscle CoQ10 content. Therefore, for endurance athletes, 200-300mg per day is needed to achieve this enhancement in athletic performance.

Other studies demonstrated that daily supplementation of 300 mg CoQ10 for 6 weeks significantly enhanced physical performance measured as maximum power output by 11% in trained athletes.

Q10 for Physical Performance: Precautions

Taking Coenzyme Q10 (CoQ10) to improve athletic performance is generally considered safe for most people when taken as directed. However, just like any supplement, there are certain precautions to take into consideration:

- Pregnant: if you are pregnant, nursing, CoQ10 may interact with certain medications including blood thinners and statins.

- Diabetes: CoQ10 can lower blood sugar levels, so people with diabetes should use it with caution and monitor their blood sugar levels closely.

- Blood pressure: CoQ10 may also lower blood pressure, so people with low blood pressure or taking blood pressure-lowering medications should use it with caution.

Always consult with a healthcare professional before starting any new supplement, especially if you are taking medications or have any medical problem.

Q10 for Physical Performance: Side Effects

Taking CoQ10 (Coenzyme Q10) for boosting athletic performance is generally considered safe when taken as directed. However, some people may experience some side effects that might include:

- Nausea

- Stomach upset

- Loss of appetite

- Diarrhea

- Headaches

- Insomnia

- Dizziness

- Skin rash

These side effects are typically mild and may disappear with time or with a lower dose. If you experience severe or persistent side effects, it is important to stop taking the supplement and speak to your healthcare professional.