CoQ10 and Heart Health

CoQ10’s Benefits to Heart Health

Supplementation of Coenzyme Q10 is well known for its’ role in heart health. Specifically, CoQ10 improves energy production in cells and keeps blood clots from forming. CoQ10 deficiency is common in individuals with heart disease. These individuals have been found to be deficient in CoQ10 within their tissues.

CoQ10’s Function

How does CoQ10 provide these benefits? CoQ10 is found in every cell of the body. Its’ role in each cell is to to transport electrons within the mitochondria for energy production. It also plays a role in fatty acid metabolism. CoQ10 drives reactions involving muscle contraction and works as an antioxidant as well. Heart function can be improved with the supplementation of CoQ10. Repleting low levels of CoQ10 provides additional energy to the heart muscle.

CoQ10’s Sources

CoQ10 is made in our body and stored in your liver, kidneys and heart. Dietary sources of CoQ10 include oily fish, such as salmon and tuna and whole grains. Eating a well balanced diet is typically enough to meet our needs. Supplementation may be needed depending on certain conditions or age groups. As aging occurs, our bodies produce smaller quantities of needed nutrients or don’t metabolize nutrients as efficiently.

CoQ10 Dosage and Recommendations

Dosage and recommendations for those with heart disease is very individualized. Usually, 50 – 150 mg per day is recommended for those with heart failure. More is recommended in more severe cases. Another guideline researchers have used is 2 mg of CoQ10 for each kg of body weight. As always, consulting a physician before starting a supplement is encouraged.

Weight Loss Tips for Women over 40

Natural Changes As we Age
Metabolism slows down as we age. This is not a secret to many. It is something many know, but may have not set in yet if you are not close to 40. Those who are over the age of 40 may certainly feel the effects of a slowed metabolism as far as being able to keep weight off. There are a few facts which occur as we age that make it more difficult to lose weight or even maintain a weight we are happy with. Skin elasticity decreases, metabolism and energy decrease, and our muscle mass also decreases. All of these are working against us. Therefore, regardless of your age, it is important to set ourselves up for success as these natural changes set in order to maintain or improve our current weight.

Weight loss tips over 40 years of age
1. Exercise. Research studies have shown that 60% of women do not get the recommended amount of physical activity. This percentage jumps higher over the age of 40. Some don’t get any exercise at all. Continuing to exercise even if in small amounts contributes to your health as you age. Exercise allows your metabolism to continue running strong. It also assists with maintaining and building muscle mass which contributes to a healthier weight and strong bones. Aim for 30 minutes 4 times per week and then increase as you are able.

2. Give your metabolism a boost. This means eating 4-6 small meals daily throughout the day rather than 3 large ones. Eat breakfast or at least a few bites of food when you first get out of bed. Drink lots of water throughout the day. Exercise daily (as mentioned above). Getting adequate sleep every night will also boost your metabolism. Consuming omega-3 and omega-6 fatty acids are also a good way to give your metabolism a boost. These healthy fats have been shown increase fat burning and decrease fat storage.

3. Add CLA and CoQ10 for an added “edge.” A combination of CoQ10 and CLA are good a couple of reasons. Similar to omega 3’s, Conjugated Linoleic acid (CLA) is also a fatty acid. CLA’s claim is that it helps to reduce body fat and build lean tissue. Both of which are important and helpful for overall weight loss. It actually works better in those who exercise frequently. CoQ10 provides additional energy to your cells while exercising, thus, extending the amount of time your muscles will continue working.

Which nutrients are most important for children?

This is a question likely on many parents' minds. There are many important nutrients for children. Much of the answer is dependent upon their age. Attaining adequate nutrients for children is essential for growth. Overall, a mixture of carbohydrate, protein, fat, Calcium, and Iron are the most important. However, the best answer lies in obtaining a variety. Pinpointing individual nutrients and attempting to obtain each of these nutrients will only become a daunting task. Therefore, eating a variety of foods will allow for the best nutrition for your child. Variety means an "assortment" or a "collection" of many items. This means eating an assortment of colors, textures, and types of foods. Following guidelines provided by MyPyramid will show recommendations based on age. Check it out! http://www.mypyramid.gov/Kids/

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