CoQ10: Do You Need This Supplement?

 

CoQ10 supplementsI’ve never been a big pill pusher in my practice. I believe the best source of nutrients is food, and supplements are meant to supplement our food intake. Decades ago I attended a continuing education seminar on supplements. I was struck by the presenter’s comments on CoQ10 (CoenzymeQ10). She cited lots of studies on how various clinical populations with various medical problems had low blood CoQ10 levels. Then, she said we all need to be taking it because we make less as we age. Seemed to make a lot of sense if you look at it that way since we are not getting any younger!

What is CoQ10?

Coenzyme Q10 is also known as ubiquinone. It’s a naturally occurring anti-oxidant whose primary function is cellular energy production. Our bodies do produce it, but as noted above we make less as we age. Our diets can only provide small amounts of this nutrient. Food sources are primarily chicken, beef, and some whole grains.

Who might benefit from CoQ10?

There are a variety of medical issues that might benefit from CoQ10. While some conditions that have thought to benefit from CoQ10 supplementation are disputed of late,  the following conditions are currently thought to improve with a supplement. As is always the case, it is necessary to discuss with your health care team when deciding to add supplements to your diet in therapeutic ranges. Supplements can always interact with certain medications, so your health care team and you need to be communicating on this topic!

Those with the following medical concerns might benefit:

  • Heart disease. Studies have shown that taking 100 mg of CoQ10 on a daily basis improved how the heart pumps blood. Other studies have shown that those who took a daily total dose of 300 mg of CoQ10 in addition to their prescribed cardiac medication reduced cardiac events by 50%. Multiple studies have also indicated that this supplement improved muscle symptoms associated with cholesterol lowering statin medications.
  • Migraines. Studies have supported the use of CoQ10 for headache pain. 300 mg taken for three months showed a decrease in migraine frequency in a small study. There was also a reduction in blood levels of lactate and nitric oxide, both of which are elevated in migraine sufferers.
  • Fibromyalgia. One small study found that 100 mg of CoQ10 taken three times per day for 40 days significantly improved clinical symptoms, including tender points and sleep quality.
  • Wrinkles. We are all going to get them, so it is interesting to note that one preliminary study found that middle-aged women taking 150 mg of CoQ10 three times per day for 3 months achieved a significant reduction in wrinkles around the lips, eyes, and nose. There was no reduction in wrinkles on the forehead.

Taking smaller 100 mg doses with a small amount of dietary fat will increase the absorption of CoQ10.

For information on another popular supplement, visit my blog on magnesium.

Do you take this supplement? Do you have any questions or comments about this supplement not covered in this blog?

 

 

 

 

Strong Bones: 5 Novel Foods for Osteoporosis Prevention

Osteoporosis: Silent Stalker

Osteoporosis is a public health problem that affects about 54 million people. It’s a condition where the bones become thin and then weaken. It can occur anywhere in the skeletal system and it’s always silent in terms of symptoms. When a fracture occurs, it is often life altering because it is difficult to repair the extensive fracture. I can still remember my sharp and nimble 85 year old grandfather stumbling on a hose and breaking his hip. He never came out of the surgery. Fortunately, a first line of defense is selecting foods for osteoporosis prevention. A diet with foods providing nutrients for bone strength starting early in life is key.
osteoporosis

Nutrients for Osteoporosis Prevention

Choosing the right foods for osteoporosis prevention will provide the best nutrients for bone strength. Most people know the importance of enough calcium and vitamin D for strong bones. Furthermore, we know diets rich in bone building nutrients early in life allow for stronger bones later in life. We all start losing bone strength as we age. Think of your skeletal system as a calcium bank that you start withdrawing from around 40 years of age. For that reason, the more strength in your bones earlier in life, the better off you will be when old.

Top important nutrients for bone health are calcium and vitamin D along with vitamin K, C, and A. Some recent studies have pointed out some novel foods that could help prevent osteoporosis.

Dried Plums (aka prunes)

According to researchers, prunes have a unique nutrient and dietary profile that seem to have a beneficial effect. A variety of phenolic compounds in this fruit may be the factor that helps prevent bone loss. As little as 6 prunes a day might be therapeutic.

Olives

It seems consumption of olives as well as olive oil improves bone health. The beneficial effect of olives and olive oil may be attributed to their ability to reduce inflammation.  Human studies have revealed that daily consumption of olive oil could prevent the decline in bone density and improve bone turnover markers.

Fish

The Framingham Osteoporosis Study has shown that people who eat at least 3 weekly servings of fish gained hip bone mass density over 4 years compared to people with low to moderate fish consumption. The correlation is due to a number of dietary factors. Fish is high in protein and also omega 3 fatty acids, which are known to decrease inflammation.

Beer 

Researchers have long known that silicon may contribute to bone mineralization. Silicon is available from drinking water and some foods. But, the silicon content of beer is relatively high. Researchers have noted that dietary silicon intake in men and women aged 30-87 years of age was correlated with a higher bone mineral density.

Wine 

In particular, the Framingham Osteoporosis study identified red wine as particularly beneficial to bone in women. This led to the thinking that perhaps the resveratrol found in wine was the protective factor. Resveratrol is a naturally occurring polyphenol abundant in wine, grapes, and some nuts. Researchers cautioned that moderation was key because excessive alcohol had a negative impact on bone density.

And, for information on getting enough vitamin D for strong bones, here’s more information!

For more detailed information on osteoporosis, visit here.

Has diet improved your bone density scans? How did you change your diet to build more bone density?

Better Aging: 5 Tips to Make it Happen

So, do you want to look your age?  This topic can get pretty dicey as we push through the decades.  I have one friend that says she’s earned her wrinkles and intentionally sports her gray hairs. No more hair coloring for her!  I think it’s certainly a personal decision. I also think that if we implement diet and lifestyle strategies that make us look a bit younger than our real age, we might reap some positive health benefits.  After all, our health has to be our top priority as we get older. Better health usually means a better quality of life. We want to be able to enjoy our second 50 years, right?

Here is my top five list:

Wear your sunscreen.  This is a huge point and it’s never too late to start.  Anti-aging dermatology procedures are pricey. They are almost all self-pay.  If you can protect your skin early in life, it will help your appearance in your second 50 years.  When I was in graduate school, I had a strange rash that brought me to the dermatologist.  She told me at that point to never go in the sun again.  I followed her advice (for the most part), and now that I have a Medicare card, I am so glad I did.  Wrinkle removal is expensive and time consuming, prevention is much easier. The health benefit: lessened skin cancer risk.

Exercise when you can. We all know we should be moving our bodies more, right? For some, it is easier said than done.  Lots of us have knees that hurt, but even for osteoarthritis, the current recommendations are to work through it and just keep moving.  Options for lessening joint stress while working out include using a stationary bike and an elliptical.  If you are able to move, you really should be sure to do so.  After counseling thousands upon thousands of clients over my career, it never ceases to amaze me how much younger the exercising crowd looks in middle and later life.  The health benefit:  weight management.  And, weight management can help diabetes, heart disease, joint pain, and hypertension.  And, this is only a partial list!

Manage Your Weight.  Again, those people that are at an appropriate body weight always seem to look younger.  For women in particular, weight gain seems to happen easily during menopause when our estrogen levels decline.  A common “sign” of middle age in both women and men is the increased fat in the abdominal area-known as visceral fat.  This pouch does not need to happen with a healthy eating plan matched to energy requirements and limited in alcohol.  The health benefit: losing this visceral fat will lessen inflammation and decrease your risk for diabetes and heart disease.

Sleep.  It can be difficult to get enough sleep. It seems like each decade brings its own sleep issues.  I know of so many seniors that will fall asleep but cannot stay asleep.  Getting up at 3:00 AM is not ideal, and many of us already did that when we raised our kids.  Tips are to not overstimulate your brain before bed.  Get off the iPad or phone if it is too stimulating before nodding off. Try to set a routine and stick to it most of the time.  Discuss sleep issues with your physician.  Lastly, a little melatonin (3-5 mg) may be helpful.  We make less as we age, so this supplement makes sense.  The health benefit: you just feel so much better, it’s like magic!

Eating Well. Don’t give up on a healthy eating plan.  Consult with a nutritional professional if you are totally confused about what you should be eating to maintain or improve your health.  There is just so much information out there that is often incorrect or not correct for you as an individual. Most nutrition health care providers would suggest a diet high in fruits, vegetables, with the appropriate amounts of whole grains and lean protein.  Some supplements might be in order as well, depending up your individual circumstances.  For thoughts on those supplements:  5 Dietary Supplements for Baby Boomers!

 
For those of you in your second 50 years, what else can you add?

Hey Seniors, Reach for These 5 Dietary Supplements

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Supplements for seniorsWhile daily use of multi-nutrient supplements has fallen out of favor by some health professionals due to some recent studies, there are five supplements many seniors should take. While food is always the best source of nutrients, certain circumstances with aging may warrant adding these supplements to your diet! Here are the 5 recommended supplements for seniors :

Omega-3 Fatty Acids

We have too little of these essential fatty acids in our diet. While fish can be a good contributor of omega-3-fatty acids, eating fish a few times a week is not necessarily going to be insurance requirements are met. Other food sources include walnuts and flaxseed, but consistency is key. If these foods are not eaten regularly, a fish oil supplement a few times per week may be helpful.

CoQ10

We make this nutrient, but we make less of it as we age. If you are taking a statin drug to lower your cholesterol level, the statin drug will limit your body’s ability to make this nutrient. Consider taking CoQ10 if you are aging or on a cholesterol lowering statin!

Magnesium

While distributed in a wide variety of foods, my clients are often consuming too little of this nutrient. Magnesium may be easily washed and peeled away from foods during processing. A decreased calorie consumption also means less is being consumed through food.

Vitamin D

It is best to get your baseline blood vitamin D levels checked, but chances are you will benefit from at least some additional supplemental vitamin D. While we can make this vitamin, we make less as we age. Increased use of sunscreen will further decrease production of vitamin D. With mounting evidence that vitamin D plays roles in promoting strong bones, healthy blood pressure, fighting infection, and decreasing inflammation and cancer risk, supplementation is frequently warranted.  For more information on why it is hard to actually get enough vitamin D from foods, read on.

Calcium

If you skip the dairy group, there is a good chance you may not be meeting your calcium requirements. Calcium is important for more than our bones-it also protects against colon cancer and high blood pressure. If you opt out of drinking regular milk and eating dairy products, choose soy, rice, or almond milk. Just make sure the brand you choose is fortified with calcium. If you avoid these products altogether, consider a supplement. Consume 1000 mg up to 50 years of age; for 50+ the requirements increase to 1200 mg.

While my preference is always going to be to get nutrients through food, eating less as we age, medication, and lifestyle may impact our nutritional status.

Any one have other supplements they think we should be taking as we get older?