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Written by Dr. Welsh, Article reviewed and edited by Dr. Fine M.D..
Published on 11 April 2018

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What You Should Know About CoQ10

CoQ10 is one of many new supplements on the market. Our knowledge of the inner workings of the human body has led to new options with regard to health and longevity. CoQ10 is an antioxidant that the human body produces naturally. CoQ10 not only wards off damage from free radicals, but it is also an essential factor in the body's underlying metabolic processes. Though the human body can produce its own CoQ10, there is much evidence that CoQ10 supplementation can be quite beneficial for many people.

As with Vitamin D, Testosterone, and Human Growth Hormone, the human body slowly loses its ability to produce adequate levels of CoQ10 as we grow older, meaning that older patients may benefit significantly from increased CoQ10 consumption through diet or supplementation. There are also many health issues which can deplete reserves of natural CoQ10, such as depression, heart disease, and diabetes.

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CoQ10 also has a tremendous risk-reward ratio for patients interested in the nutritional supplement, because the side-effects, if any, are incredibly mild, meaning that there's negligible risk for most patients interested in adding additional CoQ10 to their routine.

Why Do People Take CoQ10?

Many doctors and wellness specialists recommend that their patients increase their CoQ10 consumption for a variety of reasons. Patients are often advised to take CoQ10 as an aspect of their blood pressure maintenance, as CoQ10 can help bring elevated blood pressure down to a healthier range, especially when combined with other changes and treatments.

CoQ10 is often billed as an energy supplement or included in supplemental energy formulations. For patients with low CoQ10 levels, the supplement can provide additional energy, but for patients with normal CoQ10 levels, these benefits are believed to be negligible.

Many doctors prescribe CoQ10 for patients struggling with cardiac conditions or heart failure because there is modest evidence that CoQ10 supplementation can help reduce the risk of major heart events. CoQ10 should never be considered an alternative to other medications but used in conjunction with them.

More research needs to be conducted, but CoQ10 may be beneficial to patients taking statins to control their cholesterol. Some patients experience liver issues, and muscle pain resulting from their statin regimen, and CoQ10 may provide some relief from these medical problems.

One area in which CoQ10 supplementation is particularly exciting is for the treatment of Alzheimer's Disease. This condition has ravaged the minds of millions of patients, and scientists are working hard to find effective means to treat the disease. CoQ10 may have the ability to slow down the advance of Alzheimer's Disease.

CoQ10 is also a candidate for the treatment of a range of other medical ailments. For example, CoQ10 may be useful to prevent or reduce the frequency of migraine headaches. Researchers are also surveying CoQ10 for potential benefits with regard to gum disease, Parkinson's, muscular dystrophy, HIV, cancer, and more.

What is the Recommended Dosage for CoQ10?

Because CoQ10 is an upstart supplement, there are few guidelines regarding its ideal dosage. CoQ10 studies have used a wide range of doses, from as low as 50 milligrams to as much as 1200 milligrams. CoQ10 supplements usually come in 100-200 mg doses. Larger CoQ10 regimens are often split and taken multiple times per day. Talk to your nutritionist or doctor about how much and what formulation will likely benefit you the most for your money.

In order to get the most for your money, you should opt for a CoQ10 supplement that is offered in an oil-based capsule. Powdered CoQ10 has a much lower bioavailability. Furthermore, you should take CoQ10 with meals, not on an empty stomach, because CoQ10 is a fat-soluble nutrient.

Ubiquinol vs. Ubiquinone

There are two primary forms of CoQ10 supplement, Ubiquinol and Ubiquinone. Advertisers will often tout one over the other, but medical trials have shown no appreciable difference in the bioavailability of these two forms of CoQ10. Both are found naturally in the human body. Ubiquinone is the oxidized version of CoQ10 and is converted into Ubiquinol as needed by the body.

Natural Sources of CoQ10

There are lots of ways to increase your intake of CoQ10 naturally, both through meat and vegetable sources. Coldwater fish such as mackerel, sardines, and herring are high in CoQ10, and beef products are also a reliable source for the nutrient. Many vegetables provide CoQ10 as well, such as cauliflower, broccoli, and spinach. Other quality sources include many seeds, nuts, and vegetable oils.

It's worth noting that even quality sources of CoQ10 don't provide the same levels of the nutrient as CoQ10 supplements. For that reason, you likely want to include CoQ10 supplementation even if you are trying to increase your natural absorption of the nutrient.

What Are the Side-Effects of CoQ10

For most patients, there is minimal downside to even aggressive CoQ10 supplementation. Reported CoQ10 Side-Effects include heartburn, nausea, and diarrhea. Of course, as with any supplement, certain at-risk groups should be particularly cautious, such as those struggling with diabetes, liver problems, kidney issues, or heart failure. It's also important to recognize CoQ10's ability to lower blood pressure, and blood sugar, which may not always be ideal.

CoQ10 Dosage of up to 300 mg has the lowest risk of side-effects. Higher levels of supplementation may alter levels of certain liver enzymes. If you are currently on chemotherapy or are taking thyroid treatments or blood thinners, check with a medical professional before including CoQ10 in your daily regimen.


Written by Dr. Welsh, Article reviewed and edited by Dr. Fine M.D..
Published on 02 September 2017

The Ideal Balanced Diet The Reality of Healthy Eating

Dieting sounds like it should be so simple. Eat less, lose weight, right? Well, that's part of it, but it doesn't give you the whole picture regarding how to lose weight. On top of that, there is a right way to eat to be healthy. You can have the most perfectly slim body imaginable, but if you eat the wrong things, your body is still going to suffer. In this article, we're going to talk more about what it really means to eat healthy.

With all of the nutritional guidelines and recommendations out there, it can be really difficult to suss out the reality of eating healthy, because so many are influenced by old, debunked information, and others are trying to sell you on some new diet plan or weight loss regimen. It really is rather difficult to stay current and follow a scientifically proven diet plan.

Defining a Balanced Diet

Before we go further, we should define our terms. What exactly is a balanced diet anyway? A balanced diet is a diet which includes foods from all of the important food groups which is varied enough to provide you with all of the essential minerals and vitamins (micro nutrients) that you need, along with a healthy proportion of the three primary forms of energy: fat, carbohydrates, and protein (macro nutrients).

Carbohydrates Your Body's Immediate Source of Fuel

Carbohydrates get a bit of a bad wrap. This is largely because most Americans get their calories from processed carbohydrates and sugars, which are very bad for us in excess. On the other hand, carbohydrates, when sourced and prepared properly, are vital to maintaining a healthy body. In general, you should be getting around 40-45% of your calories each day from Carbohydrates. The problem is that, since Carbs are so inexpensive to process and load into your foods, and because sugars add so much cheap and easy flavor, too many of us eat way too much of the worst carbs.

In order to live healthier, you should minimize your exposure to foods containing wheat flour and white rice, along with biscuits and bread. There are lots of quality carb sources, such as oats, millets, and brown rice, which fill you up with fewer calories and provide more nutrients and more fiber. There are also lots of quality carbohydrate sources in fruits and vegetables. Beans are a great combination of Carbs and Protein, but you have to be careful with them, because they are calorie-dense.

Eat whole vegetables and fruits. Juices are too easy to break down and spike your blood sugar. Besides corn and potatoes, most other vegetables and fruits are safe for your blood sugar levels. Carbohydrates are your body's main source of Now Fuel, so it's important not to forgo Carbohydrates during your diet, because this will likely leave you tired and exhausted.

Proteins Your Body's Primary Building Blocks

With regard to quantity, you should be getting between thirty and thirty-five percent of your calories from protein. Most people eat too many carbs and not enough protein, which has a negative impact on wellness. Among the many quality sources of protein are beans, veggie sprouts, white meat, eggs, leafy greens, and milk. The body uses protein to build and maintain the body in a myriad of ways, and protein is the primary building block of all human cells. Proteins are also great because they take more energy to break down than carbs, which means that your body burns more calories. Because males have more muscle mass than females, men have a slightly higher need for protein than their counterparts.

There are many people that don't get enough protein. In the United States, 20% of adults 20-70 don't get enough protein. It's suggested that every time you eat, you should be getting at least a small amount of protein from your meal or snack. It's also suggested that, if you crave a late-night snack, that you should opt for something rich in protein and low in carbs, so that your body and brain can use the protein calories to rebuild and restore.

Fats The Body's Energy and Nutrient Storage System

Fats have had it tough over the last fifty years. This is largely due to a mixture of how poorly we understood the science of nutrition in the 70s and 80s, and manipulation by the sugar lobby and other groups that wanted to protect the interests of Big Sugar. The human body thrives when around 20% of its calories are derived from fat.

There are three forms of fat that the body needs: Omega-3 Fatty Acids, MonoUnsaturated Fat, and Polyunsaturated Fat. Omega-3 Fatty Acids are highly beneficial to the heart and cardiovascular system, and a whole lot of people don't get enough of it. Good sources of these fatty acids are sunflowers, walnuts, flaxseed, trout, tuna, and salmon.

Trans-Fats should be entirely avoided if at all possible, and have been linked to a host of negative health effects. Saturated fat (obtained mostly from full-fat dairy, poultry, and red meat) does serve a necessary purpose but should be eaten rather sparingly.

There is still some debate regarding vegetable oils vs. animal fats, but as of today, the general consensus is that vegetable fats are healthier for you than animal fats. Beyond that, cold-pressed vegetable oils are preferable over hot-pressed oils. Cold-pressed oils have a higher nutrient content, and are generally better for you.

How to Get Your Vitamins and Minerals

Micro nutrients are incredibly important, and we are best served by eating a wide variety of foods to meet our nutritional needs. Minerals don't break down easily, and can be absorbed easily through the consumption of animal products, as well as fully-cooked vegetables and fruits. Vitamins are a bit more finicky, however.

Vitamins are organic compounds, which means that they are much more sensitive to temperature and processing. Vegetables, fruits, and nuts are excellent sources of Vitamins, and you should include raw or lightly-cooked vegetables into your diet regime in order to get the highest nutrient-volume. There are many foods which will provide greater nutritional variety when fully cooked, such as onions and tomatoes. There's no exact science here, just mix fresh and cooked fruits and vegetables to provide yourself with the largest bouquet of nutrients. It's generally recommended to eat four servings of fruit daily, and 3-4 servings of vegetables daily.

One Last Note, Drink Lots of Water!

The human body thrives when it has access to adequate amounts of water. Our bodies are comprised of mostly water, and bad things happen when the body has to hoard the water that it has, rather than use it for filtration, circulation, and other necessary functions. If you don't drink enough water, this contributes (perhaps ironically) to fluid retention, along with increased acidity. Six to eight full glasses of water per day is still a great rule of thumb, though you can expect to absorb some water through your diet. Drink more water if you drink alcohol or sodas, because both of these beverages reduce your hydration.


Written by Dr. Welsh, Article reviewed and edited by Dr. Fine M.D..
Published on 26 December 2017

The Role of Magnesium for Good Health

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Magnesium is one of the many essential nutrients that the body needs to function. Magnesium Deficiency has a major impact on wellness, and is one of the most common forms of mineral deficiency among men and women. It is estimated that four out of every five people don't get enough Magnesium in their diet. For this reason, unless you have a diet rich in sources of magnesium, you may see major benefits from eating more foods that contain magnesium or purchasing a reliable magnesium supplement.

Researchers have been studying the benefits of Magnesium and the risks associated with Magnesium Deficiency for generations, and all of this information is available to you. Significant Magnesium Deficiency is associated with a myriad of symptoms, including poor sleep, anxiety, impaired digestion, muscle spasms, and muscle aches. If you've been experiencing these symptoms, it would benefit you to consider supplemental magnesium for your health.

The body doesn't need a large quantity of Magnesium, as compared to other minerals and vitamins, but, because it can sometimes be difficult to get enough Magnesium in the diet, it is a common form of Mineral Deficiency. Scientists have associated Magnesium with over three hundred biochemical processes. For example, Magnesium plays a role in both neurotransmitter function and the normal sinus rhythm of the heart. Magnesium also helps control Nitric Oxide synthesis, metabolism, and the normal function of many enzymes.

Symptoms of Magnesium Deficiency

As we mentioned, Magnesium is associated with a host of functions necessary for maintaining normal human function. The following are just a few issues that can occur as a result of abnormally low Magnesium Levels:

  • Muscle Cramps and Weakness

  • Increased Incidence and Risk of Cavities

  • Suppressed Immune System and Increased Incidence and Severity of Fungal and Bacterial Infections

  • Loss of Bone Mineral Density

  • Sleeping Issues, including Insomnia

  • Mood Instability and Behavioral Complications

  • Exacerbation of PMS

  • Restless Leg Syndrome

  • Reduced Uptake of Other Vital Vitamins and Minerals, such as Potassium, Calcium, Vitamin B1, and Vitamin K

  • Peroxynitrite Buildup, which can contribute to Alzheimer's, Glaucoma, Multiple Sclerosis, and Migraines

  • Liver and Kidney Damage

  • Cardiovascular Disease and High Blood Pressure

  • Erectile Dysfunction

Why Do So Many People Experience Magnesium Deficiency?

There are a number of different reasons why people don't get enough Magnesium in their diet. For one, the amount of Magnesium in the food that we eat depends on the amount in the soil of the crops that we raise. If Magnesium Levels in the soil become depleted, this leads to foods with less Magnesium Content. Many people also take medications that can inhibit the body's ability to absorb magnesium, including heavy use of antibiotics. There are also some digestive conditions which reduce the ability of the body to take in Magnesium efficiently.

How Does the Body Lose Magnesium?

There are many processes associated with Magnesium that use up our built-in stores of the mineral, including Hormone Synthesis and muscle contractions (including the heart). As the body uses Magnesium, it must intake more to maintain optimal function.

Magnesium Levels are controlled mainly by the kidneys. When mineral levels are too high, the body evacuates Magnesium through the kidneys to the urine. When mineral levels are too low, the body holds back urination to maintain appropriate mineral levels. Out of all of the Electrolytes, there is less Magnesium available than any other, and this is normal. Of course, that means that the body is particularly susceptible to Magnesium Deficiency.

How Does Magnesium Help Us Stay Healthy?

Magnesium is associated with so many critical physiological operations. The following are nine ways that Magnesium keeps us healthy:

Magnesium Maintains Energy Levels

Magnesium is integral to the process by which the human body makes energy. Magnesium triggers ATP activation. ATP can best be characterized as the base unit of energy in the human body. If you don't get enough Magnesium, this slows down the process of ATP activation and utilization, which drains energy and causes fatigue.

Magnesium Controls Anxiety

Low Levels of Magnesium are directly correlated with increased feelings of anxiety and restlessness. This is because Magnesium promotes normalized GABA function. GABA encourages the production of Serotonin and other hormones associated with happiness and positivity, by inhibiting neurotransmitters which suppress the release of these hormones, such as Cortisol. If you aren't getting enough magnesium, this means that you'll likely be more on edge than normal.

Magnesium Promotes Healthy Sleep

Because Magnesium Deficiency leads to anxiety, this directly impacts your ability to get restful sleep. People with Low Magnesium Levels are more likely to experience insomnia, along with other forms of sleep disruption.

Magnesium Encourages Digestive Motility

There is a reason that Milk of Magnesia has long been used as a treatment for constipation. Magnesium stimulates the intestines to relax, which helps digestive material flow more easily. This helps you go to the bathroom more easily. Magnesium also reduces stomach acid activity, meaning that it can help reduce the symptoms of heartburn and other issues related to stomach acids. For individuals that suffer from constipation, Magnesium is one of the best options available without a prescription! Be careful, however, because if you take too much Magnesium, you'll likely have to go too soon and too often!

Magnesium Inhibits Muscle Spasms and Pain

As was mentioned earlier, Magnesium plays a vital role in Neurotransmitter function. Just like when you don't get enough Potassium in your diet, Magnesium Deficiency increases the incidence of cramps and spasms. Magnesium helps your muscle tissue flex and relax. Not only will you experience fewer painful muscle contortions, but you will also experience greater fluidity of movement in general.

Magnesium Helps Control Electrolyte Balance

Magnesium helps transport Potassium and Calcium into your cells. Without Magnesium, there is no way for these minerals to enter your cells and perform their necessary duties. Magnesium's function as a gateway modulator affects heart rhythm, muscle contraction, nervous system impulses, and more.

Magnesium Preserves Normal Heart Function

Per volume, there is more Magnesium in the heart than any other part of the body. The highest concentration of Magnesium in the human body in the left ventrical of the heart. Magnesium and Calcium work in sync in order to maintain healthy blood pressure. Magnesium and Calcium Balance are integral to heart health, and severe magnesium imbalance can even induce a heart attack!

Have Fewer Migraines By Taking Magnesium Supplements

For people that experience migraines, Magnesium can help reduce the incidence and severity of these potentially debilitating headaches. This is because Magnesium both encourages vasodilation and the release of Hormones which reduce pain and increase our resilience to pain. Magnesium has been proven to benefit many people that suffer from migraines.

Magnesium Promotes Bone Health

Along with Calcium, Magnesium is a vital mineral with regard to the body's ability to preserve Bone Mineral Density. Magnesium activates Osteoblasts, which are responsible for building and fortifying bone mass. Magnesium Deficiency directly contributes to Osteoporosis. Magnesium also encourages healthy Bone Mineral Density by helping to maintain proper Vitamin D Levels.

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