CoQ10 definitive guide to the energy co-enzyme

CoQ10 definitive guide to the energy co-enzyme NutriShield Multi Vitamins and Minerals

Peanuts contain 2.67mg of CoQ10 per 100g

CoQ10 definitive guide to the energy co-enzyme NutriShield Multi Vitamins and Minerals

Chicken liver contains 11.6mg of CoQ10 per 100g


DEFINITIVE GUIDE TO COQ10 AT A GLANCE

♦ CO-ENZYME Q10 can reduce high blood pressure
♦ COQ10 can improve survival after heart failure
♦ COENZYME Q10 can counteract free radical damage along with other anti-oxidants
♦ CO-Q10 supplementation can make up for declining amounts made in the body linked to ageing, thus improving mitochondrial efficiency and energy levels


CoEnzyme Q10 – also known as CoQ10 – is an essential nutrient and a key element in the metabolic reactions that produce energy.

Known as ubiquinone or ubiquinol in its active form, CoQ10 is synthesised within the body naturally and found in every one of its trillions of cells. It is especially needed in those organs with a higher energy requirement – like the liver, pancreas, kidneys and especially the heart. It’s not designated a vitamin, as all animals and humans can make small amounts of CoQ10 on their own without food.

The mitochondria – the tiny ‘energy factories’ inside almost every body cell – need CoQ10, along with B vitamins, to turn other nutrients from food into useable energy.

CoQ10 for heart health as anti-oxidant

Coenzyme Q10 is important as a heart health nutrient. It is an anti-oxidant that helps circulatory health and reduce the potentially damaging oxidation (free radical damage) of LDL (bad) cholesterol.

Supplements of Q10 have been shown to reduce blood pressure significantly and help ensure that heart muscles stay strong.

In patients with actual heart failure, a 2015 study in the Journal of American Cardiology found that – in addition to conventional therapy –

“Q10 supplementation improves symptoms; improves survival; and reduces hospitalization rate”.

The average Western diet delivers about 10-15mg of CoEnzyme Q10 a day, but the indications are that you need at least 30mg a day for optimal heart health.

You may need more if you are taking statins, which deplete the body of CoQ10 by blocking the body’s ability to synthesise it.

The body’s ability to make its own CoQ10 does decline with age – unfortunately just at the time that the need for both anti-oxidants and energy increases.

CoQ10 deficiency as a result of statin therapy can show up in symptoms that include fatigue and aching joints.

Deficiency is also associated with cardiovascular problems, which can include angina, arrhythmia and high blood pressure.

There is some evidence that it may make the anti-coagulant warfarin less effective.

CoQ10 for the brain and as anti-inflammatory

There is also some indication that Q10 deficiency is linked to declining cognitive powers – as the brain is also energy hungry. Diabetic patients may also become deficient in CoQ10.

Co-Enzyme Q10 works with other nutrients – it helps recycle vitamin C and E, which increases the anti-oxidant impact of all three.

Recent research also indicates that CoQ10 triggers the expression of genes that have an anti-inflammatory effect.

Co-Q10 food sources

As mentioned, the body can make CoQ10, but needs it from the diet too, particularly in older age.

By far the richest food sources per gram are the internal organs of fish and animals. Nuts and soy are on a par with more regularly consumed meats such as chicken breasts.

  • Fish (herring, mackerel, sardines, tuna), particularly their hearts. Typically tuna, herring 1.5mg/100g for flesh; 12mg/100g for heart.
  • Meat (especially grass-fed beef and free-range chicken), particularly liver and heart. Chicken liver 11.6mg/100g, chicken breast 2mg/100g.
  • Nuts and seeds – peanuts, pistachios, walnuts and sesame seeds. Peanuts 2.67mg/100g, rest 2mg to 1.5mg/100g.
  • Fruits and vegetables – soybeans and soy products, avocado, broccoli. Soybeans 1.9mg/100g, avocado 1mg, broccoli 0.6mg.
  • Grains – corn germ, rice bran, wheat germ. 0.7mg to 0.4mg/100g.
  • Food supplements eg. NutriShield Premium 30mg per daypack.

Main benefits of C0-Enzyme Q10

CoQ10 reduces blood pressure

A meta-analysis (a summary of many of clinical trials) published in the Journal of Human Hypertension found that CoQ10 supplements were able to significantly lower both systolic and diastolic blood pressure – by over 17 and 10 points respectively.

CoQ10 sustains energy

CoQ10 is a vital part of the process that creates energy (the molecule ATP) within mitochondria. So optimum levels help increase energy and preserve muscle mass.

CoQ10 is an anti-oxidant that reduces free radical damage

Oxidative damage – free radical damage – is deeply implicated in both the ageing process itself and certain illnesses that are linked to getting older, like cognitive decline, heart disease and DNA damage that can lead to cancer.

As an anti-oxidant, CoQ10 will work with other anti-oxidants like Omega 3, vitamins C and E, carotenoids, curcumin, zinc, selenium and manganese to help counter oxidation.

The anti-oxidant role of CoQ10 means that it can help sustain heart health. But no nutrient on its own will make a huge difference.

We also know that betaine is an important heart health nutrient because with B vitamins like folic acid, betaine can lower the levels of an amino-acid called homocysteine in the blood – and high levels of homocysteine can be a warning sign of a potential heart attack.

CoQ10 could help slow ageing

We do know that CoQ10 levels are generally lower the older you get, and lower in people with reduced cognitive function.

So some researchers believe that adding CoQ10 back can help boost mitochondrial function, maintaining muscle and thus slowing ageing in the body and brain.

CoQ10 supplements

As outlined above, it is relatively difficult to get a lot of CoQ10 from foods, as most people these days eat animal organs infrequently.  One of the few comprehensive supplements to include CoQ10 is NutriShield Premium, a daily comprehensive supplement containing 43 nutrients, designed by Dr Paul Clayton, former Chair of the Forum on Food and Health at the Royal Society of Medicine.

 


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CoQ10 definitive guide to the energy co-enzyme NutriShield Multi Vitamins and Minerals And register now for a free regular e-newsletter on the latest in nutrition and health research.


Dr Paul Clayton designed NutriShield as a comprehensive healthCoQ10 definitive guide to the energy co-enzyme NutriShield Multi Vitamins and Minerals supplement with OPTIMUM levels of 43 essential nutrients including CoQ10, polyphenols and flavonoids from fruits, vegetables and other plants, Omega 3, betaine and soy isoflavones. See more detail elsewhere on this site or click on the button.


CoQ10 definitive guide to the energy co-enzyme NutriShield Multi Vitamins and MineralsDr Paul Clayton’s best-selling book Health Defence is available from bookstores or from Uni-Vite Healthcare here.

A free summary report and the opportunity to read the book online is available here.


See online here for delicious recipes from the Health Defence Cookbook  incorporating healthy foods featuring in a Mediterranean Diet. CoQ10 definitive guide to the energy co-enzyme NutriShield Multi Vitamins and Minerals


REFERENCES

http://lpi.oregonstate.edu/mic/dietary-factors/coenzyme-Q10

Functions of coenzyme Q10 in inflammation and gene expression; Constance Schmelzer et al. Biofactors 07 April 2009 https://doi.org/10.1002/biof.5520320121

Coenzyme Q10 in the treatment of hypertension: a meta-analysis of the clinical trials;F L Rosenfeldt et al: Journal of Human Hypertension Volume 21, pp.297–306 (2007)

Time to energize coenzyme Q10 for patients with heart failure? Ezekowitz J.A. J Am Coll Cardiol 2014 HF 2:650–652

Betaine – the essential heart health nutrient

Definitive guide to benefits of betaine

Betaine - the essential heart health nutrient NutriShield Multi Vitamins and Minerals

 


DEFINITIVE GUIDE TO BETAINE AT A GLANCE

♦ BETAINE can help cut the risk of heart attacks
♦ BETAINE can reduce the risk of cancer – especially when combined with optimum B complex vitamins
♦ BETAINE can improve digestion
♦ BETAINE can help reduce anxiety


Chances are you have never heard of betaine before, although it is well known to cardiologists, because it improves heart health.

Betaine can help reduce heart attack risk – the homocysteine connection

For a long time, heart health researchers had concentrated on high cholesterol levels as a key factor in heart disease. But they were puzzled that almost half of heart attack patients had normal cholesterol levels. So, what else could be the trigger?

Tests began to suggest that high levels of homocysteine in the blood – especially in older people – might be a critical factor.

Homocysteine is an amino acid that the body produces naturally, but excess levels can damage the walls of blood vessels and arteries and lead to the build up of plaque and clogged and narrowed arteries – ie. atherosclerosis.

Researchers then discovered that betaine – especially in combination with folic acid and B6 and B12 vitamins – could lower homocysteine levels and therefore cut the risk of heart attacks and stroke.

The principal study on betaine in the Journal of Nutrition (referenced below) confirms that:

“Homocysteine is an independent cardiovascular disease risk factor modifiable by nutrition and exercise. However, it is now widely accepted that food sources alone cannot consistently supply the levels of nutrients necessary to sustain optimal homocysteine metabolism”.

Betaine for improved digestion

Betaine - the essential heart health nutrient NutriShield Multi Vitamins and MineralsYour stomach needs to be sufficiently acidic for food to digest properly.

If acid levels are too low, your stomach cannot completely break down the food you eat to enable you to absorb its nutrients. The result can be nutritional deficiencies, which increase the risk of many diseases.

The principal acid in your stomach is hydrochloric acid, which is why the version of betaine that’s linked to hydrochloric acid (betaine hydrochloride) is preferred in a supplement. It can help raise acid levels in the stomach and alleviate gastrointestinal issues – especially if it is accompanied by an effective probiotic to further increase nutrient absorption.

How betaine works – gene expression via methyl groups

Don’t miss this bit! – because it also explains why betaine can switch off genes that can harm your health or activate genes that can reduce your risk of cancer.

Betaine is rich in a special group of carbon and hydrogen molecules called methyl groups. Methyl groups are essential to a process called methylation – where methyl gets attached to part of a DNA sequence (or protein) and can change the activity of that DNA segment, a process called gene expression.

So a methyl group can help turn a gene on or off. Betaine is one of a number of nutrients that can do that, so it is called a methyl donor. It donates its methyl to that bit of DNA to alter how the gene is expressed.

So if your diet has inadequate methyl groups, your internal process of methylation is sub-par and a gene can get incorrectly activated, which can lead to cells mutating and turning cancerous.

Indeed, a report in the prestigious Nature Education confirms that:

Researchers have linked “… errors in methylation to a variety of devastating consequences, including several human diseases.”

Betaine isn’t the only methyl donor, B vitamins are too – especially folic acid, B2, B6 and B12. And magnesium and zinc contribute.

Role of methyl groups in cancer risk reduction

In 2017 Medical Science News reported what they described as a ‘stunning’ breakthrough:

“For the first time, researchers from the Leibniz Institute on Aging in Jena, Germany, verified that a lack of methyl groups in the gene body leads to an incorrect gene activation and, as a consequence, may lead to the emergence of cancer.”

The researchers explained that “… during aging as well as during the development of age-induced diseases like cancer, the activation of genetic information is increasingly defective.”

They then propose that the addition of methyl groups could help prevent this process.

This strongly suggests that any supplementation regime that aims to reduce the risk of cancer – or indeed slow ageing – should include methyl group donors, particularly betaine and optimum levels of B complex including folic acid.

Foods that contain methyl groups include leafy green vegetables, fish and eggs.

Betaine improves liver function and can help alleviate fatty liver disease

Betaine - the essential heart health nutrient NutriShield Multi Vitamins and MineralsObesity, diabetes and excess consumption of alcohol can cause fatty acids to build up in the liver leading to ‘fatty liver disease’.

At far higher levels that would be needed in a heart health supplement or for improved digestion – which is about 400-500mg a day – there is evidence that betaine can help treat this condition. But the indicated dose is 1,000mg three times a day.

High dose betaine improves endurance – and may improve body composition

Three separate studies reporting in the International Journal of Sports Nutrition have tested betaine as a supplement to improve endurance. The latest (2013) reported that:

“The major findings of the present study are that 6 weeks of betaine supplementation improved body composition, muscle size, work capacity, … tended to improve power, but not strength in resistance-trained men”.

So the findings for the gym use of betaine are positive, but it should be noted that the study participants (young, recreationally strength-trained males) were taking betaine at a level of 2 x 1.25 grams a day or a total of 2.5g.

Betaine is safe at this level, but it’s probably not a use that would much interest the average person. Nevertheless, betaine consistently taken as part of a daily supplement at a level of 450mg a day should have some positive effect on endurance levels, especially as we get older.

Betaine in foods and supplements

The main food sources of betaine are spinach, beets eg. beetroot and whole wheat products. One of the few comprehensive supplements to include betaine is NutriShield Premium, a daily comprehensive supplement containing 43 nutrients, designed by Dr Paul Clayton, former Chair of the Forum on Food and Health at the Royal Society of Medicine.

 


If you enjoyed this article, please share it with family and friends. You can follow us on Facebook or Twitter for daily headline health tweets.


Betaine - the essential heart health nutrient NutriShield Multi Vitamins and Minerals And register now for a free regular e-newsletter on the latest in nutrition and health research.


Dr Paul Clayton designed NutriShield as a comprehensive healthBetaine - the essential heart health nutrient NutriShield Multi Vitamins and Minerals supplement with OPTIMUM levels of 43 essential nutrients including polyphenols and flavonoids from fruits, vegetables and other plants, Omega 3, CoQ10, betaine and soy isoflavones. See more detail elsewhere on this site or click on the button.


Betaine - the essential heart health nutrient NutriShield Multi Vitamins and MineralsDr Paul Clayton’s best-selling book Health Defence is available from bookstores or from Uni-Vite Healthcare here.

A free summary report and the opportunity to read the book online is available here.


See online here for delicious recipes from the Health Defence Cookbook  incorporating healthy foods featuring in a Mediterranean Diet. Betaine - the essential heart health nutrient NutriShield Multi Vitamins and Minerals


REFERENCES

Low Dose Betaine Supplementation Leads to Immediate and Long Term Lowering of Plasma Homocysteine in Healthy Men and Women; Margreet R. Olthof, Trinette van Vliet, Esther Boelsma, Petra Verhoef; The Journal of Nutrition, Volume 133, Issue 12, 1 December 2003,

Role of homocysteine in the development of cardiovascular disease; Paul Ganguly and Sreyoshi Fatima Alam; Nutr J. 2015; 14: 6.

Betaine, a promising new agent for patients with non-alcoholic steatohepatitis: results of a pilot study. Abdelmalek MF, Angulo P, Jorgensen RA, Sylvestre PB, Lindor KD; Am J Gastroenterol. 2001 Sep;96(9):2711-7.

Gastric Re-acidification with Betaine HCl in Healthy Volunteers with Rabeprazole-Induced Hypochlorhydria; Marc Anthony R. Yago; Mol Pharm. 2013 Nov 4; 10(11): 4032–4037.

Ergogenic effects of betaine supplementation on strength and power performance; Lee EC, Maresh CM; J Int Soc Sports Nutr. 2010 Jul 19;7:27.

Effect of betaine supplementation on power performance and fatigue. Hoffman JR, J Int Soc Sports Nutr. 2009 Feb 27;6:7.

Effects of betaine on body composition, performance, and homocysteine thiolactone. Jason M Cholewa, et al; Journal of the International Society of Sports Nutrition 2013.

DNA Methylation and Its Basic Function; Lisa D Moore, Thuc Le and Guoping Fan; Neuropsychopharmacology; v.38(1); 2013 Jan.

DNA methylation and cancer. Kulis M, Esteller M: Adv Genet.  2010;70:27-56. doi: 10.1016/B978-0-12-380866-0.60002-2.

The role of DNA methylation in ageing, rejuvenation and age-related disease. Johnson AA, Akman K, Calimport SRG, et al.  Rejuvenation Res 2012;15(5):483-494.

https://www.news-medical.net/news/20170223/Lack-of-methyl-groups-in-gene-body-may-lead-to-emergence-of-cancer.aspx