There’s no doubt that exercise is good for you. It burns calories and boosts cardiovascular health and endurance. But all of that vigorous muscle activity generates free radicals and boosts muscle inflammation. That sounds like a bad thing, but regular workouts can actually increase the body’s ability to cope with oxidative damage. That may be partially why exercise lowers the risk of some diseases.
On the other hand, the oxidative stress associated with intense exercise can cause muscle pain and soreness after a workout, which makes it pretty uncomfortable for a few days afterwards. Now, a new study shows that supplementing with coenzyme Q10 could help to reduce inflammation and muscle stress after hard exercise.
Coenzyme Q10 and Exercise
Researchers gave 20 ultra-marathon runners coenzyme Q-10 or a placebo several days before a long-distance run. They also took a dose an hour before. In total, they took 60 milligrams two days before, 90 milligrams the day before and 30 milligrams an hour before running.
At the end of their run, researchers measured levels of muscle inflammatory markers in these exhausted runners. Higher levels would indicate oxidative stress and damage to muscle tissue. The results? The group that took the coenzyme Q-10 supplements had lower levels of inflammatory markers compared to the group that took a placebo.
The runners who took coenzyme Q-10 also had lower levels of creatinine in their urine after their long run. Creatinine levels increase in the urine as muscle protein is broken down during exercise or when the kidneys are damaged. This suggests that the runners who took the supplement had less muscle damage and breakdown than the group that took a placebo.
What is Coenzyme Q-10?
Coenzyme Q-10 is produced by the body, and it’s involved in the production of ATP in the mitochondria of cells. It’s also an antioxidant, which at least partially explains why it reduces oxidative stress and muscle damage. Some people take coenzyme Q-10 supplement because of its antioxidant and potential anti-aging benefits, but more research is needed to confirm that it actually does slow down aging.
Coenzyme Q-10 supplements even have some application in medicine. Some doctors recommend it to patients who take statin medications to prevent muscle weakness, a common side-effect with statins. There’s also evidence that it can lower blood pressure and help people that suffer from heart failure. A preliminary study also shows it slows down the progression of Parkinson’s disease.
You can get coenzyme Q-10 from some foods such as oily fish like salmon, organ meats, whole grains, and peanuts, but levels of this compound that’s so important for ATP production declines with age so some people may benefit from supplements. Unfortunately, no one really knows how much you need to get the benefits. Coenzyme Q-10 appears to be safe for most people, although it can lower blood pressure and blood sugar levels in some people who take it as a supplement.
The Bottom Line?
Coenzyme Q-10 supplements hold promise for relieving muscle inflammation after exercise. It may have other health benefits as well, but don’t jump on the bandwagon just yet. More research is needed.
References:
Nutraingredients-USA. “CoQ10 May Reduce Muscle Damage During Intensive Exercise”
Medscape.com. “Coenzyme Q10 May Help in Heart Failure”
National Institute of Neurological Disorders and Stroke. “Study Suggests Coenzyme Q10 Slows Functional Decline in Parkinson’s Disease”
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