Q10: when it can help with fatigue
Q10 usually comes up when fatigue won’t go away and the weights you lift suddenly feel heavier than usual. That doesn’t mean one capsule will solve everything, but coenzyme Q10 may be worth looking into if your sleep, nutrition and recovery are already more or less in order.
Why does Q10 matter when you’re feeling fatigued?
One possible cause of fatigue is a low level of Q10 in the blood. If you’ve been feeling tired and drained for a long time and your strength has dropped in training, it’s worth looking at the bigger picture: are you eating enough, sleeping properly, recovering from your training load and giving your body everything it needs?
Q10, or coenzyme Q10, is a substance your body uses in processes involved in energy production. Your body also makes it, but production begins to decline from the age of 25. That doesn’t mean you need to reach for a bottle as soon as you turn 25. Think of it as a reminder that age, stress, diet and a high training load can combine to affect how you feel.
In practice, the signs can be quite straightforward. You struggle to get going in the morning. You don’t feel as sharp during training. Recovery from illness takes longer. Honestly, at that point, the sensible approach is to bring several small things together: food, sleep, training load and, if needed, a course of Q10, rather than searching for a single miracle remedy.
When should you consider taking Q10 supplements?
The original text was quite clear about when to use Q10: it’s an option when your body is under greater strain. These are periods when your body uses a lot of energy and recovery may struggle to keep pace with your usual routine.
- During periods of stress
- When you’re low on energy
- While recovering from illness
- During exam periods
- While on a diet
These situations are familiar whether you train recreationally or compete. When you’re on a diet, your calorie intake may drop while your training continues, leaving your body to cope with smaller reserves. During exam periods, the pressure is more mental, but your body doesn’t always distinguish between stress from the weights room and stress from studying.
The author wrote that she always takes courses of vitamin Q10 during contest preparation to boost her energy levels and increase her body’s resistance to stress and illness. The same idea applies to you in everyday life: when the demands on your body temporarily increase, a course of supplements for support may be a sensible part of the overall approach.
It’s worth keeping a clear head here. If your fatigue is severe, new or persistent, you shouldn’t simply mask it with a supplement. Sometimes the cause lies in your iron levels, thyroid gland, sleep debt, an overly restrictive diet or simply too much training volume. Q10 may help, but it doesn’t replace finding out what’s causing the problem.
Q10 in food: where can you actually get it?
You also get Q10 from food. To maintain adequate Q10 stores in your body, you need to eat a varied diet. It’s a simple truth, but this is often where things fall apart when you’re on a diet: your food choices narrow, you become wary of fat and you eat the same things day after day.
Vitamin Q is found in both animal and plant foods. Good sources include saltwater fish, especially salmon, mackerel and sardines. It’s also found in beef, pork and chicken, including organ meats. Plant sources listed include soybean oil, various nuts, broccoli and spinach.
If you eat fish, meat, vegetables, nuts and enough fat, your body is better supplied than it would be on a very limited diet. It doesn’t have to be complicated. Salmon with potatoes and salad, chicken with broccoli or a handful of nuts during the day are all perfectly ordinary choices.
How much Q10 does your body need?
The amounts given in the original text are worth retaining exactly. You get 10–20 mg of Q10 from food, but 30–60 mg would be needed for good health. A total daily intake of 200 mg of coenzyme Q10 from food and other sources is considered safe.
So what actually happens when you start a course of Q10? The effects may not appear overnight. The effects of coenzyme Q10 begin to emerge after 2-4 weeks of use, as its concentration in the body reaches the required level. That means you shouldn’t draw a final conclusion after two days.
How you take it matters too. Taking vitamin Q10 alongside products and foods containing fat helps with absorption. In other words, taking it with a proper meal makes more sense than taking it on an empty stomach while rushing around.
If you take medication, have a chronic illness or have been struggling with unexplained fatigue for a long time, speak to a doctor or pharmacist before taking a supplement. This is especially important if you plan to take Q10 in larger amounts or alongside several other supplements.
FAQ: Q10 and everyday use
Is Q10 only suitable for athletes?
No. Athletes simply notice fatigue and a drop in strength sooner because training provides clear feedback on how their bodies are doing. Q10 may also be of interest if work, studying, recovery from illness or a diet has put your body under greater strain.
Does Q10 give you energy straight away?
Usually, not straight away. The original text states that the effects begin to emerge after 2-4 weeks of use. If you need to feel more alert quickly, it makes sense to look at your sleep, fluid intake, meals and training load first.
Can you take Q10 while on a diet?
Yes, being on a diet was one of the situations listed in the original text for taking Q10. However, it shouldn’t be an excuse for an excessively low calorie intake or poor food choices. If you eat very little, both your well-being and your training will suffer.
Author: Regina Krukovskaja
Come and train! ArtGym
