As humans, we wouldn't be able to breathe, move or even think without Q10. Coenzyme Q10 plays a vital role in the body’s energy supply mechanism, acting alongside enzymes to convert fats and sugars into energy. All body cells require a supply of Q10, with the heart and muscle cells having a particularly high demand. Thousands of people with heart problems and fatigue are using it due to its energy boosting properties.
So, why is Q10 important for runners?
Athletes are constantly on the lookout for legal ways to improve their performance. Muscle cells consume particularly large quantities of Q10 during physical activity and a shortage of Q10 may impair your muscle function.
Intense exercise and the natural ageing process reduces the bodies ability to produce Q10. Although it is possible to get some Q10 through food sources, research shows much higher doses are required before a positive effect on athletic performance can be seen.
Studies have shown healthy individuals can exercise harder and for a longer duration by supplementing with Q10. A study from 2008 published in the 'Journal of the International Society of Sports Nutrition' discovered that participants who supplement with CoQ10 for just two weeks showed greater stamina when running on a treadmill. Another study in Germany showed elite athletes that supplemented with 300mg of Q10 for 6 weeks helped to improve their athletic performance by 11%, 26% more than the placebo group.
CoQ10 supplements may be specifically beneficial to runners over 40 as the body becomes less and less able to produce this essential vitamin.
What do we recommend you take?
We recommend the following daily intakes depending on your situation:
- Preventative intake for healthy individuals: 30-60mg
- Fatigue: 60-100mg
- Athletes: 100-300mg
Note: It is important to split daily intake throughout the day. This is because the body can only absorb 100mg of the supplement at any given time.