Synopsis

Source of validity: Scientific
Rating (out of 5): 2

Coenzyme Q10 (CoQ10) is commonly marketed as a supplement to enhance athletic performance and support exercise recovery. The rationale for its use is primarily scientific, based on CoQ10’s role in mitochondrial energy production and its antioxidant properties. CoQ10 is an essential component of the electron transport chain in mitochondria, where it facilitates the production of adenosine triphosphate (ATP), the primary energy molecule used by muscles during exercise. Additionally, its antioxidant effects may help reduce oxidative stress and muscle damage associated with prolonged or intense physical activity.

However, the clinical evidence supporting the use of CoQ10 for athletic and exercise performance is mixed and generally modest. Some small clinical trials have reported improvements in exercise capacity, reduced fatigue, and enhanced recovery in both trained athletes and sedentary individuals. For example, a few studies have shown that CoQ10 supplementation can lead to slight enhancements in VO₂ max, power output, or time to exhaustion. Nevertheless, other studies have found no significant benefits, particularly in well-trained athletes who may already have optimal endogenous CoQ10 levels.

Overall, while there is a plausible scientific mechanism and some supportive research, the evidence is inconsistent and not robust. Major medical and sports organizations do not currently recommend CoQ10 as a standard supplement for enhancing athletic performance. Therefore, the evidence rating for this use is moderate to low (2 out of 5).

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