補充適當的Q10
談到CoQ10，有很多迷思。以下是為了心臟與整體健康，如何攝取Q10適當劑量的事實。
關於Q10的好消息是，有更多人知道要補充。但倒底要補充多少的劑量可能就要困擾著很多人，特別是廣告的炒作。所以我要區隔一下什麼是事實？甚麼是科幻？
迷思＃1：你可以單獨從食物中補充到所有的Q10。
事實：一些食物，如牛心，豬肉，雞肝和魚（特別是鮭魚，鯖魚和沙丁魚）含有Q10。但一般人每天只能從飲食中獲得5-10毫克的Q10，根據我的經驗，這只是你身體所需Q10的一小部分。所以這就是為什麼我覺得所有的心臟維他命要補充Q10是很重要的。
迷思二：吃Q10是為了補回，史他汀藥物所產生的身體流失。
事實：史他汀的藥物為了降低膽固醇，卻也降低人體該有的Q10產量，因此服用史他汀藥物的人補充Q10至關重要。但Q10的分泌也會隨年齡增長而降低，對於六十歲以下的人我建議每天補充50-100毫克。如果60歲以上或有在吃使他汀類藥的人，則建議每天服用100-200毫克，也可增加到300毫克，如果你要更強壯的心臟支持。
迷思三：只有還原型的Q10才是攝取的最佳形式。
事實：Q10心臟維他命有兩種形式，氧化型和還原型，存在於你體內的前驅型的形式，廣告商很快指出的事實。也是Q10更昂貴的形式。但作為心臟病醫師研究Q10三十年，我還沒看到能有力證明表明更高價的還原型更好。
迷思＃4：有了Q10，心臟就會受益，劑量多少，沒有感覺不同。
事實：更高劑量Q10會造成身體真正的差異，特別是在運動時。一項研究中，17名志願者每天服用100mg或300mg，持續8天，騎健身房自行車運動，300mg這一組表現出更好的體力與較少的疲勞。
另一項研究中，滑雪者服用90 mg、高度生物可利用性的Q10六週，有更好的活力與耐力。
Getting the Right CoQ10 Dosage-Separating the Myths from the Facts
When it comes to CoQ10, many myths abound. Here are the facts on how to get the right CoQ10 dosage for your heart, and overall health.
The good news about coenzyme Q10 (CoQ10) is that more people than ever know they should be taking it. But taking the right CoQ10 dosage can be tougher than many people think—especially with all of the confusing marketing hype that’s out there. So, I want to separate the facts from the fiction.
Myth #1: You can get all of the CoQ10 your body needs from food alone.
Fact: Some foods, such as beef heart, pork, chicken liver, and fish (especially salmon, mackerel, and sardines) contain CoQ10. But the average person gets only 5–10 mg of CoQ10 a day from diet, which, in my experience, is only a small fraction of the CoQ10 your body needs. So that’s why I feel that out of all of the heart vitamins, supplementing with CoQ10 is critical.
Myth #2: The only time you need to take CoQ10 is with a statin drug.
Fact: Cholesterol-lowering statin drugs decrease CoQ10 production, so taking CoQ10 with a statin is critical. But since CoQ10 production declines with age, it’s a nutrient I feel strongly we should all be taking. For people under 60, I recommend 50-100 mg daily. If you’re over 60 or on a statin drug, I recommend taking 100-200 mg daily—and you can increase that to 300 mg daily if you want even greater heart support.
Myth #3: Only the ubiquinol form of CoQ10 is going to help you get the best CoQ10 dosage.
Fact: CoQ10 heart vitamins come in two forms, ubiquinone and ubiquinol. Ubiquinol is the form predominantly found in your body, a fact that advertisers are quick to point out. It’s also the more expensive form of CoQ10. But as a cardiologist who has studied CoQ10 for three decades, I have yet to see solid evidence that the pricier ubiquinol form is better.
Myth #4: With CoQ10 your heart will benefit, but you won’t feel a difference—regardless of the dose.
Fact: Higher doses of CoQ10 can make a real physical difference, especially with exercise. In one study, 17 volunteers were given either 100 mg or 300 mg a day for eight days while performing exercise on a bicycle ergometer—and the 300 mg group had better physical performance and less fatigue. In another study, skiers taking 90 mg of a highly bioavailable CoQ10 for six weeks had better energy and stamina.
https://www.drsinatra.com/getting-the-right-coq10-dosageseparating-the-myths-from-the-facts?key=209746&utm_campaign=social&utm_source=acq-social-all&utm_medium=social-facebook&utm_content=social-healthydirections-facebook-2232018-other-sinatra-right-coq10-dosage
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