Daily Archives: July 11, 2022

Beauty is an iron mine, once remarked the Australian mining magnate, Gina Reinhart. She was talking about a precious resource, but iron is also profoundly important to living organisms: from bacteria and fungi, to mammals like us.

Iron acts as a key to numerous metabolic functions within our bodies. But iron deficiency remains as one of the top global health risks recognised by the World Health Organization (WHO).

Iron deficiency has become the most prevalent micronutrient disorder worldwide, and COVID may be worsening the problem.

The type of iron we mine is different from the free-form iron that can be used biologically. Free-form iron has a propensity to jump between two chemical states, allowing it to bind to various molecules, and participate in all sorts of essential reactions within our bodies.

But we see a different story again during food digestion. Inside our upper small intestine where iron is most effectively absorbed, free-form iron tends to bind to oxygen, other minerals and food components. This often results in rock-like, insoluble clumps (which are like the ones we mine!). These are too big to pass through or between our cells.

This means that even when we consume enough iron, typically only ~1535% of it is absorbed. It also means iron availability can be improved, or inhibited depending on how we eat it or what we eat it with.

For example, heme iron from animal flesh has a cage-like structure, which carries the iron in a soluble form that prevents it from clumping during absorption. In many Western countries, heme iron only accounts for 10% of the iron eaten, but two thirds of the total iron absorbed.

Getting sufficient iron sounds like simple maths: we want to add enough to our dietary intake to make up for the iron being lost from the body, such as through faeces, skin shedding, menstruation (for women) and sweat. But the two sides of the equation can change depending on who and where we are throughout our lifetime.

Generally, iron deficiency occurs when our bodys stores of iron are depleted from not having consumed or absorbed enough iron to meet our needs.

This can happen when people restrict their diets, such as for religious, social or medical reasons. Some people also have a tough time keeping up when their iron needs increase, such as pregnant women and growing children.

But iron deficiency can also happen when the body has enough iron, but cant effectively transport it into cells. This is common in those with both acute and chronic infections, heart and autoimmune conditions, and cancers. In these cases, the underlying disease needs to be treated first, rather than improving iron intake.

The table below summarises some common causes of iron deficiency. Sometimes multiple causes may occur simultaneously for example, for many elite athletes (35% of women and 11% of men), iron deficiency results from reduced absorption due to inflammation, on top of increased loss through sweat and breakdown of blood cells.

The ongoing COVID epidemic has also introduced multiple risk factors for iron deficiency.

We know severe infection with SARS-CoV-2 (the virus that causes COVID) may change the way some people metabolise iron, leading to lower iron levels up to two months after infection. This contributes to symptoms commonly reported after infection, such as fatigue and lethargy.

Recovery from the pandemic itself has also exacerbated food supply issues, as well as the rising global income inequality.

This means more people face barriers to food security and the nutrient-dense foods that help boost our iron intake like red meat or leafy greens may be unavailable or unaffordable for them.

Read more: Why we should take a women-centred approach to diagnosing and treating iron deficiency

It may be tempting to pick up one of the many widely available iron supplements to attempt to boost your intake. However, we have to keep in mind that conventional iron supplementation is associated with some negative side effects.

These include damage to our gut lining, nausea, diarrhoea and constipation. Iron supplementation has also been linked to changes in the gut microbiome, a critical determinant of health.

The WHO has recommended two other approaches: diet diversification and food fortification.

Diet diversification is exactly as it sounds: having a diet with a variety of wholefoods such as fruits and vegetables, grains and legumes, meat, dairy, and nuts and seeds.

This approach not only ensures sufficient levels of iron are found in the foods we eat, but also that they come with different forms or vehicles to improve absorption. This approach works even with plant-based foods.

Read more: What to drink with dinner to get the most iron from your food (and what to avoid)

Food fortification, where iron is added to processed foods, is also a fairly safe yet accessible option due to its lower dose. In Australia, iron is commonly fortified in products such as bread, cereals and ready-to-drink mixes.

It can be challenging to get the iron into our body and where its needed. But before turning to supplements, we must remind ourselves that food sources should always be first-in-line. In cases of diagnosed deficiencies, your healthcare professional will provide you with further information where supplements are necessary.

Read more: Lemon water won't detox or energise you. But it may affect your body in other ways

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Low iron is a health risk made worse by COVID. How to get more without reaching for supplements - The Conversation Indonesia

There was an increase in the number of food safety reports on a platform managed by the European Commission in 2021, according to a new report.

The Alert and Cooperation Network (ACN) includes theRapid Alert System for Food and Feed (RASFF),Administrative Assistance and Cooperation system (AAC) and theFood Fraud Network (FFN).

In 2021, 4,607 notifications were sent through RASFF with 4,102 related to food, which was almost a 20 percent increase compared to 2020.

Pesticides were the main hazard notified, representing 27 percent of the health-related notifications. As in 2020, many notices related to a major ethylene oxide incident. The unauthorized substance was mentioned 468 times and led to the biggest food recall operation in EU history, according to the report.

The basis for food reports were mostly an official control on the market, followed by a companys own check. Only 4 percent were due to consumer complaints.

Issues behind the notificationsRegarding origin of non-compliant products, Poland was the top EU country at 381 notifications with 263 because of Salmonella in poultry meat, which in 154 cases were notified by Poland itself. France, Germany and Spain all had more than 200.

Considering non-EU countries, Turkey was first with 613 notifications, mainly related to findings of pesticides, followed by India, China, Brazil, the United Kingdom and United States.

The top recurring issues involved pesticide residues in fruit and vegetables from Turkey, Salmonella in poultry meat from Poland and in herbs and spices from Brazil. Aflatoxins in nut products and seeds from the United States also made the top 10.

There were 863 reports for pathogenic microorganisms and three-quarters were because of the presence of Salmonella. In almost half of them, Salmonella was detected in poultry meat products, mainly with a Polish origin. In nearly 150 reports the implicated product came from the herbs and spices category and often was black pepper from Brazil. Listeria monocytogenes was next with 138 alerts and 89 were because of E. coli.

In 33 foodborne outbreaks reported in RASFF, 14 listed Salmonella as the cause, four each were linked to Listeria monocytogenes and histamine, and three each to norovirus and E. coli.

The European Food Safety Authority (EFSA) and European Centre for Disease Prevention and Control (ECDC) were involved in five joint notification summary (JNS) multi-country outbreaks, which are not made public. They were a cluster of Listeria monocytogenes linked to fish products, an outbreak of Salmonella Enteritidis from bovine ground meat, a cluster of Listeria infections because of soft cheese, Salmonella Mbandaka and Salmonella Havana infections linked to sesame-based products and a cluster of Listeria cases linked to fish products.

A total of 281 RASFF notifications related to e-commerce as the main way of trade were reported by member countries. Half of all requests for products traded online concerned dietetic foods, food supplements and fortified food.

Fraud statsSuspicions of fraud have been raised in 407 cases compared to 349 in 2020. As in 2020, fish and fish products was the second category involved after illegal movement of pets. Problems included undeclared added water in frozen pangasius fillets and shrimp and honey adulterated with sugar.

Notifications involved suspected illegal treatment of tuna with carbon monoxide, nitrates and nitrites; abuse of additives like ascorbic and citric acid and labeling deficiencies. An outbreak was reported with 12 people poisoned after eating tuna illegally treated with a high dose of nitrites.

Fats and oils were the third most reported category with problems relating to marketing standards and to olive or virgin olive oil sold as extra virgin olive oil. Meat and meat products other than poultry reports concerned forged documentation, illegal trading or exceedance of water.

Another issue was the falsification of accompanying documents of meat or fishery products such as invoices, certifications and Common Health Entry Documents to tamper with information on traceability. This often involved unauthorized establishments.

Some exchanges covered the sale of unapproved substances, such as 2,4-Dinitrophenol (DNP), a chemical used as a rapid weight loss supplement. It can be fatal for humans and is mainly sold online.

Focus on fraud involving horsesBelgium, France and Germany got the most use of the AAC system for suspicions of fraud, followed by Italy and Slovenia. In other countries, the tool is not yet always used to combat food fraud. Almost 70 percent of the requests concerned goods coming from the EU and 30 percent from outside Europe.

The number of requests regarding horses was steady at 18 and related to falsified documents, mainly passports. With such forgery, horses that are not fit for human consumption or for which traceability is altered, could unlawfully be brought into the food chain.

During 2020 and 2021, several EU countries have tried to combat the illegal introduction of horses into the food chain. Horses excluded from this chain no longer have any market value at the end of their life. Traffickers have started falsifying passports of these horses to reintroduce them into the food chain.

The problem shifted from one country to another depending on the controls carried out. As a result, in countries with numerous checks, member states have seen a reduction in the number of horses killed, and a shift in slaughtering to other countries. Several hundred falsified passports were discovered and seized by various agencies.

Criminal organizations have been identified in some countries. The phenomenon is not eliminated, because not all countries have participated in the action, but it has been stopped in many places. It also highlighted some traders are trying to introduce into the food chain equines that are sick or have received unauthorized drug treatments, said officials.

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EU sees rise in fraud exchanges and RASFF alerts in 2021 - Food Safety News

Despite folk wisdom to the contrary, experts say there is unfortunately no cure for the common cold. Sipping chicken soup or gargling with salt water may feel comforting, but these common suggestions fall woefully short of stopping an actual viral illness. Now, experts are warning that so does another widely recommended "cure" that's often granted far more credibilityone that comes in the form of a popular supplement. Read on to learn which supplement has been debunked as a cure for the common coldand why taking it could actually be hazardous to your health.

READ THIS NEXT:If You're Taking This Popular Supplement, It Could Be Causing Nightmares.

First, let's get one thing straight: supplements are, by definition, not intended to treat illness or disease. If a supplement is labeled or marketed to suggest that it is, then it must be classified as a drug and meet a more rigorous set of regulatory standards, explains the U.S. Food and Drug Administration (FDA).

Though some supplements do seem to have tangible health benefits, reframing the way we think of themas tools for filling nutritional gaps, rather than as medical treatmentscan provide a more realistic set of expectations for these products. It is also important to be aware that some supplements, while not drugs, can still come with side effectsespecially if they are taken in excess.ae0fcc31ae342fd3a1346ebb1f342fcb

READ THIS NEXT:If You See These 2 Words on a Supplement Bottle, Don't Take It, Experts Warn.

One of the most common recommendations for fighting the common cold is to take a vitamin C supplement, which many people believe can boost the immune system and fight off cold symptoms. However, plentiful research has found that vitamin C supplements do little to prevent or cure a cold. In fact, many people suffer side effects from taking far too much vitamin C.

The New York Times recently explained the origin story of this particular medical "myth" in a quiz about supplement use. "The myth that vitamin C helps blunt cold symptoms goes back to Linus Pauling, a famous American physicist who studied chemical bonding and won two Nobel Prizes. But his later obsession with vitamin C was based more on his own self-experimentation than on any traditional research. In his 1970 book, Vitamin C and the Common Cold, he recommended taking more than 30 times the current daily recommended dose of the vitamin to boost energy and avoid colds. But there is little evidence to back up his advice," The New York Times reports.

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Vitamin C being recommended in such excessive quantities is especially troubling given that it can cause potentially serious side effects. According to the Mayo Clinic, the recommended daily amount of vitamin C is "90 milligrams for adult men and 75 milligrams for adult women," yet most vitamin C supplements on the market are sold in 1,000 milligram doses.

Ingesting more than 2,000 milligrams of vitamin C daily can cause kidney stones, nausea, vomiting, diarrhea, heartburn, stomach cramps, fatigue, headache, skin flushing, and more, the Mayo Clinic adds. It's important to remember that you also get vitamin C from your dietmeaning the amount you ingest through a supplement is added to the amount you ingest through food. This can cause some people to have more than the recommended total amount of this vitamin in their system without realizing it.

The New York Times suggests simply relying on foods rich in vitamin C for your total recommended amount. "Vitamin C is an important antioxidant, but most people get enough from their diet," the paper reports.

Some foods that are packed with vitamin C include citrus fruits, berries, peppers, potatoes, cabbage, tomatoes, Brussels sprouts, spinach, and broccoli. Speak with a doctor or nutritionist if you are unsure of whether you are receiving enough vitamin C through your diet.

More here:

Don't Take Vitamin C When You Have a Cold, Experts Say Best Life - Best Life

Its probably safe to say that the majority of us desire strong nails, glowing skin, and shiny hair as these things have become a standard of beauty in our society. But did you know that how these features look on the outside is often a reflection of whats going on inside your body, and your hair, skin, and nails can say a lot about your health?

While a lack of proper vitamins can show up in your outward appearance resulting in dry, brittle hair, dull or dry skin, and changes in texture or appearance of your nails, eating a well-balanced diet can dramatically improve the health of your hair, skin, and nails. By incorporating the right nutrients into your diet, you can have the healthy hair, skin, and nails youve been lusting after.

Here are all the best foods and vitamins you should be eating for beauty from the inside out.

Biotin

The crme de la crme of hair, skin, and nail vitamins, if you had to choose just one vitamin to take for optimal hair, skin, and nail health, biotin is it. This B-complex vitamin can strengthen brittle nails, promote hair growth, and maintain healthy, glowing skin. While there are numerous biotin supplements out there, you can also get a healthy dose of biotin from your diet. Binge on biotin by eating liver, sweet potato, egg yolks, and salmon, as well as nuts and seeds.

Vitamin A

A form of retinol and beta-carotene, vitamin A is famed as a skincare ingredient, present in many skin care products, and its equally beneficial for your hair and nails too. While its often applied topically, you can get your daily dose of vitamin A in a variety of food. When it comes to Vitamin A, think of orange fruits and veggies like carrots, sweet potato, squash, and cantaloupe. Youll also find it in tuna, liver, and broccoli,

Folate & Other B Vitamins

Folate and other B vitamins like B-12 are essential for maximum hair, skin, and nail health. These vitamins boost the development cells responsible for bringing oxygen to your hair, skin, and nails, promoting optimal health, regeneration, and growth. To get more folate in your diet, eat things like dark, leafy greens, lentils, avocado, beans, and citrus, as well as nuts and seeds. To boost B-12, eat more animal products like meat, poultry, fish, dairy, and eggs.

Protein

Because hair skin and nails are made up predominantly of keratin and protein increases keratin production in your body, ensuring you get enough protein in your diet is paramount for healthy hair, skin, and nails. For maximum protein, eat more animal products like meat, poultry, fish, eggs, and dairy, or add a scoop of protein powder to a morning smoothie. For those who are plant-based, eat more lentils, soy, legumes, nuts, and seeds.

Omega 3s

Omega 3s are natures moisturizer and are well-known to lubricate and nourish your hair, skin, and nails. For shiny hair, smooth nails, and youthful, bouncy skin, eat more fatty fish like mackerel, salmon, and sardines or other things like eggs, spinach, walnuts, flaxseeds, and chia seeds.

Vitamin E

Vitamin E, also known as alpha-tocopherol, is an antioxidant essential to cellular function and cell turnover, which can greatly impact the overall health of your hair, skin, and nails. This antioxidant combats free radicals known to damage the cells of your hair skin and nails while also restoring previously damaged cells. Vitamin E also replenishes lost moisture and increases circulation which is key for strong nails, longer thicker hair, and smooth, glowing skin. Increase your Vitamin E intake by eating things like sunflower seeds, almonds, wheat germ oil, spinach, and avocados.

More Tips For Healthy Hair, Skin, and Nails

While eating a healthy, well-balanced diet full of vitamins and nutrients is essential, Its equally important to take care of your hair, skin, and nails from the outside as well. Routine hair treatments, manicures, and a daily skincare regime are all things you can integrate into your lifestyle to always look your best. Choosing high-quality products that contain healthy ingredients to promote the health of your hair, skin, and nails can make a huge difference in your appearance. Product lines like SNS formulate their products with nutrient-rich ingredients like Vitamin A, E, B5, D3, and Calcium that nourish the nail beds, promoting healthy growth and strong, resilient nails. Using healthy products like these along with eating a nutrient-rich diet will ensure your hair, skin, and nails always look healthy and beautiful.

Continue reading here:

The Best Foods and Vitamins for Healthy Hair, Skin, and Nails - UrbanMatter

July 7, 2022

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Lallemand Bio-Ingredients, a yeast specialist based in Canada, announces that the EU Regulation authorizing the use of its Lalmin non-animal vitamin D yeast in 22, consolidated, new food categories, has now been published.

Manufacturers looking for a non-animal, natural source of vitamin D2 can count on us

Vitamin D is vital for human health; it is obtained by sunlight and some foods, and supplements are recommended for those in countries with less sunshine. Many vitamin D products come from animal sources including eggs and lanolin.

Previously, Lallemands vitamin D yeast was permitted for use in baked products and food supplements. In April of last year, Lallemand received a favourable opinion from the European Food Safety Authority (EFSA) for the use of vitamin D yeast in additional categories, including fermented milk or cream, and meat or dairy analogues. The EU has acknowledged that the use of vitamin D yeast across a wide range of food categories is safe for all intended populations.

Celia Martin, Global Regulatory Affairs Director for Lallemand Bio-Ingredients comments: Our effort to expand the use of vitamin D yeast in food applications has been successful and we are happy to see that we are now able to provide it to the EU market in a wide variety of food products. Evidence from the scientific community continues to show that vitamin D levels in the EU population require supplementation. The community will now be able to obtain sufficient quantities in a variety of foods.

Manufacturers looking for a non-animal, natural source of vitamin D2 can count on us. Our vitamin D yeast was the first vitamin D novel food approved in the EU and were proud to continue to invest in this increasingly important ingredient.

An application dossier has also been submitted to the U.S. FDA with a petition to extend the use of Lalmin vitamin D yeast in 18 food categories. Approval is expected in 2022.

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Lallemand Receives Authorization For Non-Animal Vitamin D Yeast in the EU - vegconomist - the vegan business magazine - vegconomist - the vegan...

ByGrace Fernandez

Even before the COVID-19 pandemic disrupted food supplies, health systems, and global nutrition programs, 800 million around the world were undernourished (supplied with less than the minimum amount of the nutrients or foods essential for sound health and growth). Children were especially vulnerable: 144 million children under five were stunted (low height-for-age). 47 million children were affected by wasting, a life-threatening form of malnutrition.

As nutrition policy expert Rebecca Heidkamp and co-authors wrote in a Nature study, "the world was already not on track to achieve Sustainable Development Goal 2to eliminate hunger and all forms of malnutrition by 2030."

The goal of their study was to model the potential short- and long-term impacts the pandemic would have on nutrition and recommend policies to mitigate damage.

With modeling tools, they were able to determine potential impacts under optimistic, moderate, and pessimistic scenarios from 2020 to 2022. One big challenge was that the pandemic itself interfered with capturing critical datain this case, an exact count of wasted and stunted children.

"We've been struggling to know what the actual impacts have been," says Heidkamp, an associate scientist in International Health who specializes in developing nutrition policy in low- and middle-income countries. At the start of the pandemic, UN agencies, including WHO and UNICEF, were dependent on phone surveys to collect data. This meant researchers "couldn't go out and actually measure women and children," she says, and "that's what we care about in nutrition."

The study points to evidence from phone surveys in Asia and Africa revealing disruptions in food supply chains and a spike in food prices resulted in dramatic increases in poverty and food insecurity in 2020, forcing families to shift to poorer diets.

Since the start of the pandemic, countries like India and Brazil have adapted and scaled up government assistance programs and social safety net programs, such as social protection and cash and food transfers, but public health experts predict these efforts will be insufficient to return to living standards seen prior to the pandemic.

Standing Together for Nutrition: A Trusted, Unified Voice

Early in the pandemic, lockdowns especially posed a threat to global nutrition efforts, including the disbursement of iron supplements through prenatal care for pregnant people at high risk of anemia; food assistance for families, such as staples like flour, cereal, beans, and lentils; and routine interventions to prevent and treat acute malnutrition. In addition, school closures halted school feeding programs.

The crisis led to the creation of a research and advocacy consortium involving several Bloomberg School faculty including Heidkamp, called Standing Together for Nutrition, or ST4N.

The group includes nutrition, economics, and food and health systems experts. Their goal: to identify the potential impacts of COVID-19and now the war in Ukraineon food security and nutrition in low- and middle-income countries, and ultimately recommend nutrition interventions to mitigate excess stunting and child mortality.

"Now rising costs of products used to treat malnutrition are threatening to interrupt those programs as they cannot reach as many, even as the need goes up," says Heidkamp.

The study reports that in 2019, the UN World Food Programme estimated that 150 million people in 81 different countries needed food assistance. In February of 2022, it rose to 276 million people. The agency predicts that number to increase to 323 million this year alone.

Heidkamp anticipates that 2022 will be a big advocacy year for nutrition. "There are many challenges as we look ahead, but we need to keep shining the light on these issues and figure out who the right global players will be," she says.

In the Nature piece, Heidkamp and co-authors urge "governments, donors, and the UN to help prevent a major exacerbation of malnutrition." They recommend succinct steps these players must take to build more sustainable food systems that can help support affordable and nutritious diets for all:

Heidkamp says donors and affluent groups like the World Bank have the power to strongly influence other countries toward ending trade restrictions, implementing social protection programs, and activating humanitarian assistance in order to end food insecurity and malnutrition.

Originally posted here:

Food insecurity amid the COVID-19 pandemic | Hub - The Hub at Johns Hopkins

A rise in Shiga toxin-producing E. coli (STEC) infections has prompted a warning by health officials in the Czech Republic.

The National Institute of Public Health (SZU) reported that in the first six months of this year 25 cases have been recorded and 15 of them occurred in the past two months.

Eight were reported in May and seven in June. That is more than half of all cases so far in 2022. The majority of those sick are children under the age of five. In 2021, 46 cases were recorded.

Sick people come from across the country but mostly Prague, the South Moravian and South Bohemian regions. Twelve infections were caused by E. coli O26 and six by E. coli O157.

People can become infected by contact with animals, eating insufficiently cooked meat, drinking unpasteurized milk, or by contact with an infected person.

Summer increaseSZU said the disease is often associated with seasonal activities, such as barbecues, or visits to animal farms or zoos.The agency urged people to pay attention to hygiene and correct food preparation.

Since 2018, 165 STEC infections have been reported in the Czech Republic, and 47 people were hospitalized. Of these, 37 were children under 5 years old and one died.

Symptoms of E. coli infections vary for each person but often include severe stomach cramps and diarrhea, which is often bloody. Some patients may also have a fever. The time it takes to start having symptoms after being infected is usually three to four days and most patients recover within five to seven days.

About 5 to 10 percent of those diagnosed with E. coli infections develop a potentially life-threatening kidney failure complication, known as a hemolytic uremic syndrome (HUS). Symptoms of HUS include fever, abdominal pain, feeling very tired, decreased frequency of urination, small unexplained bruises or bleeding, and pallor.

This condition can occur among people of any age but is most common in children younger than five years old because of their immature immune systems, older adults because of deteriorating immune systems, and people with compromised immune systems such as cancer patients.

SZPI annual reportMeanwhile, the Czech Agriculture and Food Inspection Authority (SZPI) has disclosed almost a quarter of foodstuffs checked were non-compliant in 2021.

The annual report covers food supplements, checks of online food sales, honey, olive oil and saffron authenticity and ethylene oxide in spices and sesame seeds.

The agency found 3,202 non-compliant lots of food and other products. Almost 27 percent of foodstuffs from non-EU countries failed to comply with national or European legislation. Nearly 20 percent of lots from EU countries had violations as well as 16.2 percent of domestic products. The highest percentage ofnon-compliant batches was chocolate and confectionery; dehydrated products, liquid flavorings, dressings, salt and mustard.

The main category found tobe microbiologically unsafe were meat products, followed by milk products and bakery. The top safety violation was the growth ofvisible mold and spoiling due tomicrobial activity.

Salmonella was discovered infive batches offresh chicken and two batches ofmeat-based ready-to-cook food. Vibrio parahaemolyticus was found intwo batches ofshrimp. Listeria monocytogenes was detected inthree batches ofdelicatessen products from aproduction plant.

Shiga toxin-producing E. coli or enteropathogenic E. coli (EPEC) was found inthree batches ofsteak tartare on the market and also inone cold dish of steak tartare from arestaurant. EPEC was also detected insprouted radish seeds from the market. Campylobacter was detected intwo batches ofready-made hot kebab and doner meals.

In 2021, 2,407 administrative proceedings against food businesses were concluded, in which fines totaling $3.8 million were handed out. SZPI imposed 11,285 bans on the marketing of foodstuffs this past year, and the value of the banned items amounted to $2.5 million.

(To sign up for a free subscription to Food Safety News,click here.)

Originally posted here:

Officials warn of increase in E. coli infections - Food Safety News

If you throw back a handful of vitamins and minerals every morning, it might be time to look into enzymes as a way to fully round out your routine. Specifically, CoQ10 and all of its many benefits.

The antioxidant CoQ10 is short for coenzyme Q10 and is also known as ubiquinone, says Dr. Carrie Lam, MD, FAAMFM, ABAARM, the medical director and co-founder of integrative medicine facility Lam Clinic. Cells use this substance to produce essential energy, which is needed for cells to grow and maintain themselves, Dr. Lam tells Bustle. In fact, CoQ10 is so vital to the production of energy that it has the highest concentration in the organs that require the most energy such as the heart, liver, and kidneys.

You can get a dose of CoQ10 from foods like organ meats like liver, wild-caught fish, olive oil, peanuts, and broccoli, says DJ Mazzoni, MS, RD, CDN, CSCS, a registered dietician and medical reviewer for Illuminate Health, a health product review site. But the amount of CoQ10 found in food often isnt enough to meet your recommended daily allowance (RDA).

Another thing? Although your body can make some CoQ10, production declines with age, adds registered dietician Anna Bohnengel, MS, RD, LD. Chronic inflammation, poor liver function, and certain medications, like statins, can also deplete CoQ10. For more info on the benefits of CoQ10, and why you might want to add it to your supplement routine, read on below.

More than 4,000 different clinical studies have been conducted about CoQ10 side effects, and all of them have proved that higher levels of CoQ10 indicate that a person will lead a life that is healthier and longer, Dr. Lam says.

And this is especially true as it pertains to heart health. For example, three out of every four individuals who suffer from heart conditions have been found to have major deficiencies of CoQ10, Dr. Lam explains. When those with heart problems were given CoQ10, their conditions were found to improve.

CoQ10 has also been shown to lower high cholesterol, Dr. Lam says. This is because high cholesterol is known to lower the levels of CoQ10 produced in the body, causing a deficiency, she adds. Studies also support that high blood pressure could benefit or improve from an increase in CoQ10.

A 2019 meta-analysis published in Acta Neurologica Scandinavica noted that CoQ10 could help prevent migraines, which just so happen to be one of the most frequent neurological disorders in the world. According to the review, CoQ10 was found to shorten migraine duration, and it was more effective than a placebo in reducing the number of migraine days per month.

In patients with deficient levels of CoQ10, supplementing with the compound can improve energy levels because it increases ATP production, Mazzoni says. Thats why athletes care about CoQ10. Studies have shown that CoQ10 supplementation of about 60 to 100 mg a day for four to eight weeks improves aerobic power, anaerobic threshold, exercise performance, and/or recovery after exercise. While more studies are needed to really dig into how helpful CoQ10 is when it comes to boosting energy, its a supplement you may want to add to your routine, especially if youre a fan of working out.

While you may have spotted CoQ10 as a topical ingredient in skincare products, dietary supplementation of CoQ10 might also have an impact on skin texture. During a 2016 study published in BioFactors, researchers investigated the effects of 12 weeks of daily supplementation with 50 and 150 mg of CoQ10 on skin parameters and conditions. The results? Significantly reduced wrinkles and micro-relief lines, and improved skin smoothness.

CoQ10 is also important for the immune system, Dr. Lam says. According to a 2021 review published in Antioxidants (Basel), the enzyme plays a number of important roles in the cell that are required for the optimal functioning of the immune system.

The study notes that the immune response has intensive energy requirements, which is why an adequate supply of CoQ10 is therefore required to enable the various cell types of the immune system to function optimally.

CoQ10 also protects your health by playing an anti-inflammatory role. As Dr. Lam says, CoQ10 works the same way an antioxidant does by defending the body from damage caused by certain molecules known as free radicals. Your doctor may recommend it to ward off diseases, especially those that are age-related.

There are two forms of CoQ10: ubiquinol and ubiquinone. Mazzoni recommends ubiquinol, as the same dosage leads to higher blood levels than ubiquinone.

If you find yourself puzzling over different bottles in the supplement aisle, go with one from a company that does third-party testing so that youll know your pill actually contains the stated levels of the compound, Mazzoni says.

If you follow a vegan or vegetarian diet, it might be helpful to add a CoQ10 supplement since you definitely arent digging into organ meats or wild-caught fish. Mazzoni also recommends asking your doctor to order a blood test to check CoQ10 levels, especially if youve been feeling tired. If youre in your 30s or 40s, your levels might already be starting to drop, he adds. A 40-year-old who is healthy will still have significantly lower CoQ10 levels than they would have had at 20.

Most of the medical research on CoQ10 establishes its effective dosing range at 100 milligrams (mg) to 200 mg per day, Mazzoni says. Once you start, it may take up to eight weeks before any changes occur, Dr. Lam adds. CoQ10 also isnt easily absorbed by the body, so check with your doctor to make sure your dose is correct.

While CoQ10 has very few side effects, Mazzoni says some folks might experience upper abdominal pain or loss of appetite when taking it, though its rare. This supplement can also interact with anticoagulant medication, he adds. So, as it goes with any supplement, its always a good idea to check in with your doctor before adding it to your routine.

Studies referenced:

Cooke, M. 2008. Effects of acute and 14-day coenzyme Q10 supplementation on exercise performance in both trained and untrained individuals. J Int Soc Sports Nutr. doi: 10.1186/1550-2783-5-8.

Jorat, MV. 2018. The effects of coenzyme Q10 supplementation on lipid profiles among patients with coronary artery disease: a systematic review and meta-analysis of randomized controlled trials. Lipids Health Dis. doi: 10.1186/s12944-018-0876-4.

Mantle, D. 2021. Coenzyme Q10 and Immune Function: An Overview. Antioxidants (Basel). doi: 10.3390/antiox10050759.

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Sources:

Dr. Carrie Lam, MD, FAAMFM, ABAARM, medical director and co-founder of Lam Clinic

DJ Mazzoni, MS, RD, CDN, CSCS, registered dietician and medical reviewer for Illuminate Health

Anna Bohnengel, MS, RD, LD, registered dietician and fertility nutritionist

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