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There's A New CoQ10 In Townby Dave Foreman
By now, most of you have heard of CoQ10 or Coenzyme Q10. But how many have heard of QH? CoQ10 (Ubiquinone) has been taken as a supplement by millions of people over the past thirty years. QH (Ubiquinol) is the reduced-active antioxidant form of CoQ10 and only reached the store shelves in the past year or so.
CoQ10 is considered one of the more powerful fat-soluble antioxidants and is naturally produced in the body. It also plays an important role in the energy production that occurs within your cells. Both ubiquinone and ubiquinol are critical to cellular ATP (energy) production. Without the presence of both ubiquinone and ubiquinol within the body's cells, cellular energy cannot be generated or sustained.
As we age, Ubiquinone (CoQ10) levels begin to decrease (beginning around the age of 20). Additionally, the body's ability to convert these declining levels of CoQ10 into ubiquinol (the reduced active form) also diminishes. Without proper levels, the body produces less energy and lacks a strong defense against free radicals (linked to many of our major health challenges).
Due to its established role in the body's energy production, Ubiquinol (QH) should increase energy, stamina and general wellness in most people, especially those who cannot efficiently convert CoQ10 into Ubiquinol (QH). It is believed that those 40 and older who are affected by certain health conditions (cardiovascular, neurological, liver- and diabetes-related) may benefit from this pre-converted form of CoQ10 more than those who are younger.
Ubiquinone (CoQ10) will continue to be an important supplement for people who want to maintain good health in their 20s and 30s. Ubiquinol (QH), however, will be of particular importance for those over 40 (like me). I recently switched from CoQ10 to QH in the last month or so. My personal results are amazing. I am realizing the benefits immediately and with significantly better results than with CoQ10. Perhaps I wasn't absorbing my CoQ10 or converting it into the active form. Regardless, I am very excited about the improvement.
THE BOTTOM LINE
If you are young and healthy and 45 or younger, you would probably want to consider Ubiquinone (oxidized CoQ10 form). If you're older and/or suffering from acute or chronic disease, or compromised by excessive oxidative stress, you may want Ubiquinol (QH). Initially I suggest 200-300mg per day for a week or so; then drop back to 50-100 mg per day. I take 200 mg per day on days I do cardiovascular exercise and 100 mg per day on alternate days.
HOW SHOULD I TAKE MY SUPPLEMENTS?
Too often we read on the label how much and how often supplements should be taken, but disregard the most important part, when and how. Omitting this information will most likely lead you to decreased benefits.
The most important thing you can do is to take your supplements regularly. Skipping days and even doses will decrease their effectiveness. If you forget a dose, take it as soon as you remember and then continue on your regular schedule. If you are prone to forgetting, buy a pill container and leave it on the kitchen counter or your desk at work. Please note, however, that not all supplements can be left out of their original container (example: Probiotics). Always be sure to read the labels.
THE FUN PART – SCHEDULING YOUR SUPPLEMENTS
Following my modified Dietary Supplement Pyramid, the following supplements should be in your everyday arsenal; Multivitamin and Mineral, Bone Health, Antioxidant, Probiotic, Essential Fatty Acid (I prefer fish oil) and your special need(s). I recommend taking your multivitamin/mineral with meals unless otherwise specified. This is when your digestion is most active, maximizing absorption and most likely reducing stomach upset. Bone Health supplements should also be taken with meals. Calcium, the critical component of these supplements, needs to be in an acidic environment. There is more stomach acid during and after a meal, which will enhance the performance of your bone health supplements. Also, it is best to take these supplements late in divided doses, such as at lunch and dinner.
Generally, I include anti-oxidants with meals, too. If you are using an herbal antioxidant, such as green tea, taking it between meals may enhance its effectiveness.
Probiotics are friendly bacteria and very easy to destroy when taken by mouth. Your stomach acid is your first line of defense against parasites, fungus and bacteria that may be in your food. Most of the older probiotics are not designed to withstand the harsh environment of the acidic stomach, therefore, since eating stimulates stomach acids, they should be taken on an empty stomach. I suggest taking probiotics at bedtime, unless you are a late night snacker (naughty, naughty).
The newer probiotics like FloraSmart and Acidophilus Pearls are virtually immune to the harmful effects of stomach acid, but I still recommend they be taken away from meals.
EFA's (essential fatty acids) should be taken with meals. This will decrease digestive upset and simulate the good fats coming from your regular diet. As I've mentioned before, make sure to keep EFA's away from meals high in fiber (or fiber supplements). Fiber traps fats, decreasing the amount of good fats available for absorption. If you eat high fiber with each meal, take EFA's at bedtime. Your stomach will still digest them and you'll usually sleep through any digestive upset.
As for those special needs, here are some probable categories and the recommended way to take them: take protein, greens, whole foods and vitamins with meals. Take herbs and teas between meals. Sports supplements vary, so read the instructions. These are only guidelines. Always refer to the manufacturer's suggested use.