adssx
#41
Exactly: despite a massive amount of research on Q10… nothing has been found so far!
CoQ10 supplementation doesn’t even work in people with CoQ10 deficiency! The efficacy of coenzyme Q10 treatment in alleviating the symptoms of primary coenzyme Q10 deficiency: A systematic review 2022
That’s why Brad Stanfield included it in its list “Which Popular Supplements Should You Actually Try to Avoid?”
The second group of supplements I would not take are anti-inflammatories like CoQ10 and PQQ. When we exercise, we release oxidants and inflame the body. This is a natural process that we don’t want to interfere with because it signals the body to become more efficient (in other words, build muscle strength).
A randomized trial found that CoQ10 supplements after exercising dramatically reduced the benefits of exercise compared to a control group. There’s also no good evidence of benefit from CoQ10, with studies finding no value in preventing cancer or heart disease. Plus, there’s good evidence that patients on statins don’t get any benefits from CoQ10.
One day, CoQ10 might be proven to be highly beneficial. But as of today it’s not the case.
For mitochondrial health, I’m interested in:
- Nicotinamide riboside
- Urolithin A
- SGLT2 inhibitors
- Sirolimus
- N-Acetylcysteine (NAC)
But even those are not fully clear/confirmed/proven.
LukeMV
#42
Interestingly, this paper here shows a slight increase in exercise capacity, contradicting the 1997 study of young men performing sprints
“ Our study reveals the effect of a short term ubiquinol supplementation (200 mg/day for 2 weeks) on muscle performance and muscle damage in healthy, moderately trained subjects. In the UG, there is an increase in average load and repetitions and a decrease in perceived exertions as a general trend, revealing an improvement in muscle performance. Ubiquinol supplementation also reduces muscle damage markers, showing a protective effect on muscle fibers after strenuous exercise.
Therefore, this study firstly provides evidence pointing out that short term ubiquinol supplementation improves muscle performance and prevents muscle damage after strenuous exercise, especially in trained but non-elite athletes, or participants with a high training routine.”
LukeMV
#43
From Dr. Paddy Barrett’s new sub stack
“ Co-Enzyme Q10 is often suggested for reducing muscle aches and joint pains related to statin therapy.
I do not use it for this purpose for two reasons.
- The majority of statin-associated muscle aches are related to the nocebo effect so we just end up chasing our tail.
- If someone develops muscle aches or joint pains on statin therapy, I just switch them to something else after an appropriate period of retrial with an alternate or lower dose of statin therapy.
The study mentioned above showed that supplementation with Co-Enzyme Q10 resulted in a 32% reduction in all-cause mortality, i.e. the chances of dying from any condition, not just heart disease.
This is a spectacular reduction in all-cause mortality risk.
So why not just put it in the water supply?!
The reason is that the evidence for this benefit comes from the supplementation of Co-Enzyme Q10 in those with heart failure, not the general population.
So why not use it in heart failure patients?
It is probably a pretty low-risk intervention, but even though the graphic above highlights the benefit in a green box, therefore suggesting at least a moderate level of evidence, it still does not meet the bar for broader use.”
adssx
#44
You forgot his conclusion on Q10:
It also seems rather implausible that a supplement could make such a spectacular difference to all-cause mortality risk.
Usually, when something seems too good to be true, it probably is.
LukeMV
#45
I didn’t include that part because it was just his opinion.
I only wanted to share that data on CoQ10.
My opinion, however, is that anyone facing the threat of heart failure should be taking it. The upside exceeds the risk so even if it doesn’t work, there’s no harm in trying.
For the general population, it might not be as necessary.
1 Like
adssx
#46
Yes in heart failure it might make sense. This recent meta analysis found benefits: Efficacy and safety of coenzyme Q10 in heart failure: a meta-analysis of randomized controlled trials | BMC Cardiovascular Disorders
But they don’t mention the dose and for Q10 it seems essential.
1 Like
