How does the body absorb CoQ10?
The small intestine is responsible for the initial absorption of CoQ10. After that, it makes its way to the lymph system. Once there it will enter the blood stream.
How well is the absorption?
Just like many vitamins and nutrients, only a fraction is actually absorbed. With CoEnzyme Q10, it has been estimated that approximately 60% is excreted through feces. In addition, there are several factors which can further decrease the absorption rate.
What other factors affect CoQ10 absorption?
First and foremost, those with abnormal digestive systems may not be absorbing it as well as the average person. But whether yours is normal or not, reportedly there are other things you need to know – discuss these points with your doctor and seek their guidance before using CoQ10:
Don’t take on an empty stomach
Research has shown that CoQ10 absorption is lower on an empty stomach. Therefore, it’s best to take with meals/snacks.
Take with foods that contain fat
CoQ10 is a fat soluble nutrient; this means it in order to maximize absorption, you should consume it along with foods which contain healthy types of fats, such as olive oil. If consuming an entire meal is inconvenient at the time, taking it with a tablespoon or two of peanut butter should suffice.
Spread out your doses
As is the case with many vitamins, CoQ10 supplements only stay in your system for a matter of hours. This is why the whole “one-a-day” approach just doesn’t work. Rather, you should take smaller doses two to three times daily instead of just one large dose.
Take a highly absorbable CoQ10 supplement
There are different types of CoQ10. The regular type (ubiquinone) is the complete CoQ10 structure, which must first be reduced by your body before it is usable. Not too long ago Japanese scientists discovered how to harvest CoQ10 in the already reduced form (ubiquinol). Studies show that the absorption of CoQ10 with this type is reportedly up to 8x better. Although the Japanese own the production process of this enhanced formulation, they have licensed it to several U.S. manufacturers, such as Jarrow Coq10 and others.
Consider your age
As our bodies age, parts don’t work as well as when we were younger, including our digestive systems. So be sure your doctor takes this into account when recommending a dosage. But most importantly, you need to remember that your body’s natural CoQ10 production starts to decline after the age of 21. For example, by the time you hit 80, studies have shown that your heart will have approximately 60% less. So even if the absorption of CoQ10 by your body is great, you still need to take into account that less is being produced as you get older.
Under the guidance of your doctor, by following these simple tips and using a highly absorbable CoQ10 supplement, you can maximize the absorption and do a better job supporting your health.