Carnitine and coenzyme Q10 (Q10) play a major role in energy supply in the mitochondria. These mitochondria provide 98% of the required energy and are closed off from the rest of the cell by two special membranes. To protect the vulnerable proteins and DNA against the remaining toxic contents of the cell, Q10 can be taken. For that reason they are important for fatigue problems. Because our bodies produce less carnitine and Q10 as we get older, it is certainly a good idea to supplement these nutrients with supplements that contain these substances. Be careful with Q10 supplementation if you are taking blood thinners and/or blood pressure lowerers.
- What does carnitine do?
- Daily dose of carnitine
- Coenzyme Q10
- What does Q10 do for the body?
- Daily dose Q 10
Being tired all the time is not normal. Signs of fatigue are: feeling tired when you get up or needing more sleep. But concentration problems and overeating can also indicate an energy shortage. Because carnitine and Q10 play a role in energy supply, they can play an important role in solving energy problems.
This ammonium salt is made in the brain, heart, liver and kidneys. The body produces carnitine itself, but we also get it from food. Red meat is the main source of carnitine. The amino acids lysine and methionine, vitamins C, B3 and B6 and the mineral iron are necessary for the production of carnitine. If there is a deficiency of one of these nutrients in the body, this also causes a deficiency of carnitine (1*). It is then stored in muscle tissue and red blood cells, among other things. As one ages, the level of carnitine in the body will decrease. This is one of the reasons that people have less energy as they get older.
What does carnitine do?
Carnitine provides, among other things:
- transport of fatty acids to the mitochondria = energy!
- disposal of waste
- build-up of hormones
- production of red blood cells
- improving the functioning of the heart and brain
Carnitine is a special amino acid that plays an essential role in fat metabolism. Fats can only be burned once they have come into contact with carnitine. This substance transports the excess fatty acids in a cell to the mitochondria, which are the small power plants within a cell. Here the fats are converted into energy “ATP” that is necessary for the functioning of our body. Once the fatty acid molecule has been converted into energy in the cell, the carnitine returns to the cell to obtain more fatty acids. This process continues to repeat itself in this way (2*). Reduction of carnitine is therefore a major cause of decreased energy. The fatty acids are mainly an important fuel for the muscles, and therefore also for the heart. Carnitine is also a means to strengthen a weakened immune system. White blood cells also need it to function properly. It is also known that carnitine plays a role in the brain for the supply of energy and protects brain cells when there is no or too little oxygen present. That is why this antioxidant is sometimes used to improve thinking skills.
Daily dose of carnitine
The effective dose of carnitine to take per day varies per person. The dose is usually between 1 and 3 grams per day, preferably divided over several times. L-carnitine from sigma tau 330 mg can be prescribed by a doctor for chronic fatigue, among other things. You usually have to take 3 tablets per day. Due to the stimulating effect of carnitine on mental energy, it is better not to take carnitine in the evening. Q10 is a very good addition to carnitine. Q10 also plays a role in the body’s energy balance.
Coenzyme Q10, often abbreviated as Q10, is formed in the body in 19 steps using the amino acid tyrosine in combination with vitamins B2, B3, B5, B6, B11, B12 and C + magnesium, zinc and selenium. Because shortages of these nutrients quickly occur in the body, the production of Q10 will also be affected. Q10 is the catalyst that mitochondria need to produce energy. But the mitochondria must first convert coenzyme Q10 to its active, antioxidant form: ubiquinol . As we age or when we have a chronic illness, our ability to convert coenzyme Q10 to ubiquinol decreases. It is therefore advisable in those cases to take ubiquinol instead of Q10. This coenzyme is produced in the liver and, in addition to blood pressure and LDL, also lowers blood sugar levels and should therefore preferably be taken in the evening. Too much Q10 is stored in the fat cells of the body.
What does Q10 do for the body?
Q10 has a major influence on:
- the heart
- the brain
- the resistance
Coenzyme Q10 (Co-Q10) is a vitamin-like nutrient, structurally closely related to vitamins E and K, that is present in virtually every cell of the body and is an essential component of every cell’s ability to produce energy . It therefore increases endurance and inhibits premature aging. Due to its high energy requirements, the heart contains the most mitochondria per cell and therefore requires a very high concentration of coenzyme Q10 to function properly. As a result, much coenzyme Q10 research has focused on cardiovascular disease (3*). There are several studies and scientific articles that conclude that Q10 can significantly improve heart muscle function.
Daily dose Q 10
For more energy, 100-400 mg Q10 is recommended. Coenzyme Q10 is fat-soluble and is therefore best taken with a fatty or oily meal. However, fat has often been added to the Q10 capsules for better absorption in the body.
By supplementing deficiencies you give the body more strength and recovery capacity and the chance of fatigue is reduced. Carnitine and Q10 (or Ubiquinol) are widely available in health food stores or online. Carnitine is also available with a doctor’s prescription. All in all, both of these substances are definitely worth taking!
- (Chronic) fatigue due to vitamin D or B12 deficiency