CoQ10 and Optimal Breathing: The Science and Connection

Ever wondered why you struggle with fatigue, even with proper nutrition and exercise?

The reason might be the way your body utilizes oxygen. That’s where Coenzyme Q10 (CoQ10) comes into the picture. 

Imagine taking a deep breath, filling your lungs with oxygen.

But what happens next?

That oxygen travels to your cells, where mitochondria, the tiny powerhouses of your body, use it to create energy. CoQ10 ensures oxygen is transformed into the fuel your body needs. What happens when you don’t have enough CoQ10? Your cells struggle to generate energy, leaving you feeling drained and sluggish. 

Read on to find out how CoQ10 and breathing are connected, how this essential compound supports oxygen utilization, and how optimizing your breath and CoQ10 levels supercharge your body.

What is Coenzyme Q10 or CoQ10?

Coenzyme Q-10, also known as ubiquinone, is a fat-soluble nutrient that is naturally present in almost every cell of your body. This powerful antioxidant is used by the cells for growth and maintenance. Your body’s CoQ10 requirements are generally met by what you make in your body. But some factors can lower the levels of CoQ10 in the body.

These factors include:

• Age
• Statin medications that are used to lower the cholesterol levels
• Mitochondrial disorders
• Mutations in genes

 

If you have heart disease, chronic kidney disease, type 2 diabetes, or another metabolic syndrome, you are more likely to have a CoQ10 deficiency.

Now, let’s take a look at how CoQ10 works.

The inactive form of CoQ10 is ubiquinone and the active form is ubiquinol. For your body to use CoQ10 for the physiological functions, ubiquinone must be converted into ubiquinol. 

As mentioned earlier, mitochondria are the cell’s powerhouses and they need CoQ10 to generate adenosine triphosphate (ATP), the cell’s primary energy source. But, while synthesizing ATP, mitochondria create free radicals. These free radicals typically maintain the communication between cells and protect your body from infections. But when there is an excess amount of free radicals.

It causes DNA damage and can lead to inflammation, mutations in DNA, and damage in tissues. CoQ10 acts as an antioxidant to neutralize free radicals and in this way, it protects your body from the effects of DNA damage.

How CoQ10 and Breathing are Connected?

We all know breathing as an automatic process—but it is far beyond that. Each breath fuels your cells with oxygen. But without CoQ10, this oxygen cannot be converted into ATP. Here’s how breathing and CoQ10 are connected:

• Energy Production from Oxygen: CoQ10 plays a major role in mitochondrial function. It ensures that the oxygen you breathe in is effectively used to generate ATP.
• Utilization of Oxygen at Cellular Level: CoQ10 optimizes how cells absorb oxygen. This reduces fatigue and improves overall respiratory efficiency.
• Improved Exercise Performance: Studies have shown that CoQ10 enhances recovery from fatigue and prevents exercise damage. 
• Support for Better Lung Function: Oxidative damage in the lungs, when combined with reduced antioxidant protection–such as low levels of CoQ10–can contribute to asthma and Chronic Obstructive Pulmonary Disease (COPD). A study found that people with these conditions tend to have higher levels of oxidized CoQ10, which can further increase the oxidative stress. Another study suggests that supplementing with CoQ10 and creatine (a compound found in muscles) may improve functional performance, body composition and perception of shortness of breath in COPD patients.

Can Optimal Breathing Techniques Improve CoQ10 Levels?

Before getting into the answer, let’s first understand what an optimal breath looks like. Breathing optimally involves your belly (diaphragm in particular), ribs, chest, and shoulders in the form of a wave that is moving in the upward direction.

From the image, you can see the pear, cone, and diaphragm (represented by the red line) in action. 

During the breathing cycle, the rib cage and diaphragm work together to facilitate the exchange of air. On the inhale, the diaphragm contracts, flattens, and moves downward, and the rib cage expands.

When you exhale, the diaphragm relaxes and returns to its high dome shape, pushing air out of the lungs while simultaneously massaging the heart. In addition, the collapsing of the rib cage also contributes to the expulsion of air during exhalation.

While Optimal Breathing Techniques alone may not directly improve CoQ10 levels, it plays a supportive role in optimizing its function.

Here’s how:

• Improved Oxygen Delivery: Optimal Breathing Techniques utilizes the power of your diaphragm and increases the oxygen delivery to your tissues. This in turn improves mitochondrial function, reduces oxidative stress and allows CoQ10 to work more efficiently. 
• Reduced Oxidative Stress: As mentioned earlier, CoQ10 is a powerful antioxidant. Studies have shown that diaphragmatic breathing reduces oxidative stress and increases antioxidant levels in athletes after intense exercise sessions. In simple terms, optimal breathing can help reverse the long-term effects of oxidative stress.
• Support for ATP Synthesis: As we know, diaphragmatic breathing improves oxygenation. This improvement in oxygenation can promote the synthesis of ATP in mitochondria–supporting the role of CoQ10 indirectly.
• Stress Reduction and Hormonal Balance: Did you know that chronic stress reduces CoQ10 levels? This is due to the excessive oxidative stress. When CoQ10 levels drop, it can result in decreased energy production. What if I told you that optimal breathing is a powerful tool to break this cycle? When you practice optimal breathing, you’re utlizing the maximum potential of your diaphragm and this activates the parasympathetic nervous system. This ‘rest-and-digest’ system reduces the levels of stress hormones and preserves the CoQ10 levels. Studies have also shown that CoQ10 shows a anti-depressant activity. 

 

Mastering the art of optimal breathing can help you improve your oxygenation and in turn the effectiveness of CoQ10 in your body. 

How to Boost CoQ10 Levels Naturally?

Want to boost you CoQ10 levels naturally? Here are some methods to consider:

• Diet: The dietary sources of CoQ10 include fatty fish, organ meat, soybeans, broccoli. peanuts, strwaberries, oranges, and whole grains. 
• Coenzyme Q10 Suupplements: You can take CoQ10 supplements if you have low CoQ10 levels. Consult your healthcare provider for personalized recommendations. Studies note no significant difference between the bioavailability and absorption of ubiquinol and ubiquinone forms. 
• Breathing Techniques: Optimal Breathing Techniques that help you breathe dipahragmatically can indirectly improve your CoQ10 levels. 

Final Thoughts

By now you understand the role of catalyst CoQ10 plays in the oxygen utilization at cellular level. By maintaining healthy CoQ10 levels, you can optimize the energy production, improve endurance, and respiratory health. 

 

FAQ

What is CoQ10 recommended for?
CoQ10, a powerful antioxidant, is recommended for improving the health of lungs, heart, skin, and brain. It may also help in managing diabetes, preventing cancer and migraines, and slowing the progression of Alzheimer’s disease. 

What are the benefits of CoQ10?

CoQ10 supports cellular energy production, cardiovascular health and antioxidant protection. It may also improve brain function, reduce inflammation, support exercise performance, reduce fatigue and promote healthy aging. 

Is it safe to take CoQ10 everyday?

Yes, CoQ10 is generally safe for daily use. Studies suggest that doses up to 1200 mg per day are well-tolerated, but it’s best to consult your healthcare practitioner for personalized advice.

What are the symptoms of CoQ10 deficiency?

The symptoms of mild CoQ10 deficiency are muscle weakness and fatigue. Low CoQ10 levels can also result in difficulty in concentrating and memory lapses. Our bodies can synthesize CoQ10, so most of us don’t need to supplement it. However, the CoQ10 levels may decline with aging, use of cholesterol medications, or due to some diseases, some might need CoQ10 supplementation. A severe deficiency of CoQ10 may result in seizures, hearing loss, kidney dysfunction, intellectual disability, vision loss, and cardiac symptoms.

Who should not take CoQ10 supplements?

Before taking CoQ10 supplements, consult your healthcare provider if you are someone who:

• Has heart failure or liver disease
• Has diabetes and taking medications
• Is pregnant or breastfeeding
• Takes blood thinners or thyroid medications
• Is undergoing chemotherapy

 

CoQ10 supplements are not recommended for children unless prescribed by a healthcare practitioner. 

Which is better for heart health, CoQ10 or fish oil?

CoQ10 is an enzyme with antioxidant properties that is found naturally in almost every cell of your body. Fish oil, as the name suggests, is an oil found in fish like sardine, tuna, and salmon, which is beneficial for fetal growth and development, and cardiovascular health. When it comes to heart health, both CoQ10 and fish oil supplements have shown promising results for various factors:

• Blood pressure: CoQ10 doesn’t directly affect heart rate. On the other hand, studies have shown that fish oil reduces blood pressure and heart rate.
• Cardiovascular Disease Risk: Research on CoQ10 has shown its effectiveness in reducing the risk of heart attack, improving the symptoms of heart failure. Fish oil has been shown to reduce the risk of cardiovascular diseases.
• Impact on Cholesterol Levels: Both CoQ10 and fish oil increase HDL (good cholesterol) levels and reduce LDL (bad cholesterol) and triglycerides.

 

What are the side effects of coenzyme Q10?

CoQ10 is well-tolerated, but some may experience nausea, heartburn, digestive issues, loss of appetite, diarrhea, and insomnia. Taking the supplement with food can help minimize the side effects. 

When should I take CoQ10? What is the optimal timing?

CoQ10 is best taken with a meal containing a fat source for better absorption. It’s best to take it in the morning or afternoon. Taking Coenzyme Q10 supplements close to your bedtime may affect your sleep.