Zymes llc. Dietary CoQ10

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Dietary CoQ10

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Coenzyme Q10 (CoQ10) can be obtained from the diet in addition to being made by the body (biosynthesis). Dietary sources richest in coenzyme Q10 come from organs that have high-energy requirements such as heart, brain, liver and kidney, but most people do not eat significant quantities of these foods. More common dietary sources rich in coenzyme Q10 include meat, poultry, fish (sardines, mackerel), soybean and canola oils, and nuts.

Sources of moderate levels of coenzyme Q10 include fruits, vegetables, eggs, and dairy products. Vegetarians may be at particular risk because so many of the coenzyme Q10 rich food sources are animal based. Coenzyme Q10 can also be found in breast milk. In a study of newborns at 4 days of age, it was shown that coenzyme Q10 levels were significantly higher in infants that were breast-fed compared to those that were formula-fed. 1

About 14-32% of coenzyme Q10 is lost during frying, but not when vegetables or eggs are boiled. In addition, only about 10% of ingested coenzyme Q10 is actually absorbed into the body due to its poor bioavailability. Some scientists estimate that dietary consumption contributes to about 25% of the body’s total coenzyme Q10 stores. Adults need about 2 grams of coenzyme Q10 in the body at all times. 2, 3 The body uses about 1/2 gram (500 mg)/day which needs to be replaced by either biosynthesis or from the diet. 4

It is thought that most diets contain less than 10 mg/day of coenzyme Q10. Since one gram equals 1000 mg, 10 mg/day is only about one fiftieth of the amount of coenzyme Q10 that needs to be replenished per day. Interestingly, a study of people in Denmark showed that their average dietary intake of coenzyme Q10 is only about 3-5 mg/day! 5, 6 Currently, there is no published Daily Reference Intake (DRI) for coenzyme Q10. However, a risk assessment of available data from randomized, well-designed, human clinical trials indicates that the evidence for safety is strong up to 1200 mg/day for coenzyme Q10. 7

Biosynthesis of coenzyme Q10 gradually declines after the age of 21 and reduced levels have been reported in many diseases including Parkinson’s Disease, congestive heart failure (CHF), cancer, cardiomyopathy, AIDS, hypertension, and periodontal disease. In these cases, and in the elderly, dietary supplements may be the best way to replace the needed 1/2 gram of coenzyme Q10 that is used daily. The table below describes the amount of coenzyme Q10 in a variety of foods. 8, 9, 10

References:

  1. Compagnoni G, Giuffre B, Lista G, Mosca F, Marini A. CoQ10 plasma levels in breast-fed infants compared to formula-fed infants. Biol Neonate. 2004;86(3):165-9.
  2. Bliznakov EG, Wilkins DJ. Biochemical and clinical consequences of inhibiting Coenzyme Q10 biosynthesis by lipid-lowering HMG-CoA reductase inhibitors (statins): A critical overview. Advances in Therapy 1998;15(4):218-28.
  3. Kalen A, Appelkvist E-L, Dallner G. Age related changes in the lipid composition of rat and human tissue. Lipids 1989;24:579-584.
  4. Ernster L, Dallner G. Biochemical, physiological and medical aspects of ubiquinone function. Biochim Biophys Acta, 1995;1271:195-204.
  5. Overvad K, Diamant B, Holm L, Holmer G, Mortensen SA, Stender S. Coenzyme Q10 in health and disease. Eur J Clin Nutr. 1999;53(10):764-770.
  6. Weber C. Dietary intake and absorption of coenzyme Q10. In: Kagan VE, Quinn PJ, eds. Coenzyme Q10 Molecular Mechanisms in Health and Disease. Boca Raton: CRC Press; 2001:209-215.
  7. Hathcock JN, Shao A. Risk assessment for coenzyme Q10 (Ubiquinone).Regul Toxicol Pharmacol. 2006;45(3):282-8.
  8. Weber C, Bysted A, Holmer G. Coenzyme Q10 in the diet–daily intake and relative bioavailability. Mol Aspects Med. 1997;18 Suppl:S251-4.
  9. Kamei M, Fujita T, Kanbe T, Sasaki K, Oshiba K, Otani S, Matsui-Yuasa I, Morisawa S. The distribution and content of ubiquinone in foods. Int J Vitam Nutr Res. 1986;56(1):57-63.
  10. Mattila P, Lehtonen M, Kumpulainen J. Comparison of in-line connected diode array and electrochemical detectors in the high-performance liquid chromatographic analysis of coenzymes Q(9) and Q(10) in food materials. J Agric Food Chem. 2000 Apr;48(4):1229-33.
Page modified: 2007-04-13 16:42:02.