Coenzyme Q10 (CoQ10), also known as ubiquinone, is a naturally occurring compound found in every cell of the body. It plays a crucial role in the production of energy within cells and functions as an antioxidant.

Benefits and Uses

1. Energy Production: CoQ10 is essential for the production of adenosine triphosphate (ATP), which is the primary energy carrier in the cells¹.

2. Antioxidant Properties: CoQ10 helps to neutralize free radicals, reducing oxidative stress and preventing cell damage².

3. Heart Health: CoQ10 has been shown to support cardiovascular health, particularly in conditions such as heart failure, hypertension, and ischemic heart disease³⁴.

4. Anti-Inflammatory Effects: Studies suggest that CoQ10 supplementation can help reduce markers of inflammation, such as C-reactive protein (CRP) and interleukin-6 (IL-6)⁵.

5. Neurological Benefits: CoQ10 has potential neuroprotective effects and might be helpful in managing neurodegenerative diseases like Parkinson's disease⁶.

6. Improved Physical Performance: There is some evidence suggesting that CoQ10 can enhance physical performance by increasing energy production and reducing fatigue⁷.

Considerations

• Dosage and Absorption: Typical dosages range from 30 to 200 mg per day. CoQ10 is fat-soluble, so it is better absorbed when taken with a meal containing oil or fat⁸.

• Side Effects: While generally considered safe, CoQ10 may cause mild side effects such as diarrhea, rash, and gastrointestinal discomfort⁹.

Would you like to see a list of CoQ10 supplement products?

Footnotes

1. https://pubmed.ncbi.nlm.nih.gov/26526835/ ↩

2. https://www.mayoclinic.org/drugs-supplements-coenzyme-q10/art-20362602 ↩

3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3178961/ ↩

4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7482328/ ↩

5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10442645/ ↩

6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10632062/ ↩

7. https://examine.com/supplements/coenzyme-q10/ ↩

8. https://examine.com/supplements/coenzyme-q10/ ↩

9. https://www.ncbi.nlm.nih.gov/books/NBK65828.1/?report=reader ↩

Magnesium Malate

Magnesium malate (magnesium dimalate) is a compound combining magnesium and malic acid. It is often used as a dietary supplement due to its potential benefits, particularly for those with fibromyalgia and chronic fatigue syndrome.

Benefits and Uses

1. Energy Production: Malic acid plays a key role in the Krebs cycle, which is involved in the production of energy in cells. This makes magnesium malate potentially beneficial for improving energy levels[^1].

2. Fibromyalgia Relief: Several studies have evaluated the effectiveness of magnesium malate in reducing the symptoms of fibromyalgia, such as pain and tenderness[^2]. However, some meta-analyses suggest that it makes