This enzyme, often abbreviated as coQ10, helps the machinery in cells convert carbohydrates into a type if energy known as adenosine triphosphate-the gasoline that powers your body. That makes it central energy production; clearly, getting enough can help give you a boost. When researchers have given it to people with chronic fatigue or fibromyalgia, the patients report feeling much better. It also increased vitality in the elderly in one study. That’s significant, because we tend to produce less of this vital substance as we age.
CoQ10 can also help cells dispose of cell waste, which aids in workout recovery. In a recent study from Iran, researchers found that giving the enzyme to runners before a workout led to much quicker and easier recoveries: The runners who got coQ10 had less inflammation and reported less fatigue that a group who got a placebo.
What’s more, the enzyme has antioxidant properties that prevent fats like cholesterol and triglycerides from damaging your arteries. That’s a lot of pluses for one nutrient. Since coQ10 levels decline with age, it’s important to make sure that you get some from food sources, to assist in correcting any mild deficiencies. And you may just find you have more energy for those slimming workouts.
This compound is found in fish, red meat, eggs; and, to a lesser degree, in spinach, broccoli and nuts. As a supplement, you can get it in two forms: ubiquinol and ubiquinone. Because nearly 90 percent of the coQ10 in your blood is ubiquinol, it makes sense to look for this version of the supplements. People take between 90 and 200 milligrams per day.