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Coenzyme Q10, also known as CoQ10, is a compound that helps generate energy in your cells. Your body produces CoQ10 naturally, but its production tends to decrease with age. Fortunately, you can also get CoQ10 through quality supplements. Ubiquinol is the active (more easily absorbed) form of Coenzyme Q10 or CoQ10.

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Possible Benefits

  • Reduce free radical damage to our body cells
  • Prevent decreasing energy levels during sustained mental efforts
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Required Equipment

CoQ 10

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How to Do It

Take 200 - 400 mg of ubiquinol with or directly after your first meal of the day.

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Why it works

  • One of its primary functions is to help generate energy in your cells.
  • Ubiquinol is involved in making ATP, which is involved in energy transfer within cells. 
  • Its other crucial role is to serve as an antioxidant and protect cells from oxidative damage. 
  • Excessive amounts of free radicals lead to oxidative damage, which can interfere with proper cell functioning. 
  • Oxidative damage is known to cause many health conditions, and may play a role in energy deficits and fatigue.
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Time Commitment

2-5 minutes 

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Suggested Frequency

6 times per week

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Time of Day

Morning or Afternoon

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Possible Side Effects

Nausea, loss of appetite, upset stomach, or diarrhea may rarely occur.

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  • The recommended dose is 200-400 mg per day, and you may even be able to go as high as 600 mg per day in some cases.
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Supporting Studies and Articles

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  1. Garrido-Maraver J, Cordero MD, Oropesa-Ávila M, et al. Coenzyme q10 therapy. Mol Syndromol. 2014;5(3-4):187-197. doi:10.1159/000360101
  2. Ernster L, Forsmark-Andrée P. Ubiquinol: an endogenous antioxidant in aerobic organisms. Clin Investig. 1993;71(8 Suppl):S60-S65. doi:10.1007/BF00226842
  3. Alf, D., Schmidt, M.E. & Siebrecht, S.C. Ubiquinol supplementation enhances peak power production in trained athletes: a double-blind, placebo controlled study. J Int Soc Sports Nutr 10, 24 (2013). https://doi.org/10.1186/1550-2783-10-24
  4. Garrido-Maraver J, Cordero MD, Oropesa-Avila M, et al. Clinical applications of coenzyme Q10. Front Biosci (Landmark Ed). 2014;19:619-633. Published 2014 Jan 1. doi:10.2741/4231
  5. Galluzzi L, Kepp O, Trojel-Hansen C, Kroemer G. Mitochondrial control of cellular life, stress, and death. Circ Res. 2012;111(9):1198-1207. doi:10.1161/CIRCRESAHA.112.268946
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