Q10 arbejder i døgndrift inde i cellernes kraftværker kaldet mitokondrier. Ved hjælp af ilt omdanner Q10 madens kalorier til energi i form af ATP. Samtidig virker Q10 som en antioxidant, der beskytter mitokondrier og celler mod oxidativt stress.
Den primære kilde til Q10 er vores egenproduktion, men den falder fra 20-årsalderen, og mange mærker det især efter 40- til 50-årsalderen. Kolesterolsænkende medicin kan også sænke egenproduktionen, hvor sportsudøvere er særligt udsatte for bivirkninger.
Af Pernille Lund, naturopath IBM
Artiklen blev bragt i //mig// en del af magasinet sund-forskning – juni 2016
Musklerne forbrænder især kulhydrat og fedt. Musklerne indeholder et mitokondrie-enzym, UCP3, som bidrager til fedtforbrændingen, og et studie har vist, at spadsereture på bare 150 minutter om ugen kan booste UCP3-aktiviteten hos patienter med type-2 diabetes.
Et andet studie har vist, at tilskud med 90 mg Q10 om dagen har boostet fedtforbrændingen under træning. Og det tredje studie har vist, at tilskud med 200 mg Q10 om dagen kan forlænge tiden, inden man bliver forpustet under træning samt reducere skader fra frie radikaler.
Ved ønske om øget fedtforbrænding og vægttab kan man således komme langt ved at spise en blodsukkerstabiliserende kost, tage Q10 og inddrage en masse moderat fysisk aktivitet (aerob) og bruge alle tænkelige lejligheder til at rejse sig op og booste UCP3 i mitokondrierne. Målet må gerne være 10.000 skridt om dagen.
Forbedringer af sportspræstationer – uden doping
Seks ugers tilskud med Q10 har ført til præstationsforbedringer hos en gruppe tyske elitesportsfolk. Undersøgelsen blev udført af forskere fra Essen. En gruppe bestående af 100 mandlige og kvindelige sportsfolk, som trænede til OL i London 2012, fik enten 300 mg Q10 eller placebo. Deltagerne i begge grupper blev bedt om at presse sig selv til den yderste grænse på et cykelergometer, og deres ydelser blev målt flere gange i watt pr. kilo kropsvægt. Hos Q10-gruppen blev ydelsen i gennemsnit øget med 11 %, og hos placebogruppen blev ydelsen øget med 8,5 %. Da det ofte er marginaler, som afgør, om man vinder i konkurrencesport, kan tilskud med Q10 derfor have stor betydning.
Hurtigere restitution
Finske forskere har lavet en lignende undersøgelse med elitelangrendsskiløbere, som viste, at tilskud med 90 mg Q10 (Bio-Qinon Q10) dagligt førte til en forbedring af deres præstation på flere fronter. Dels kunne forskerne ved hjælp af forskellige målinger se, hvordan de Q10-behandlede skiløbere klarede sig markant bedre rent fysisk i forhold til den anden gruppe. Deres mælkesyregrænse blev flyttet signifikant, og de havde ligeledes signifikant højere iltoptagelse og -udnyttelse. Markant flere skiløbere i Q10-gruppen rapporterede ligeledes om subjektive forbedringer. 94 % af dem følte, at til skuddet havde forbedret deres præstationer og restitutionstid, hvorimod kun 33 % af skiløberne i placebogruppen kunne melde noget tilsvarende.
Tilskud med Q10 kan øge den aerobe forbrænding (med ilt) og derved flytte syregrænsen, som kommer, når forbrændingen bliver anaerob (uden ilt).
Q10 kan reducere bivirkninger fra kolesterolsænkende medicin
Et dansk studie, der har været publiceret i Journal of the American College of Cardiology, afslører, at 40 % af de patienter, der tager statiner mod forhøjet kolesterol, får muskelsmerter. Hos aktive sportsfolk drejer det sig om hele 75%, fordi risikoen for bivirkninger stiger i takt med den fysiske aktivitet.
Niveauet af Q10 er afgørende for iltudnyttelsen.
Da statinerne også hæmmer kroppens egenproduktion af Q10, kan bivirkningerne afhjælpes med Q10-tilskud. Det fremgår af et amerikansk studie, hvor forskerne gav 100 mg Q10 eller identisk placebo til statin-brugere, der oplevede muskelsmerter. Den gruppe, der fik Q10, oplevede en reduktion af muskelsmerterne på 40%.
Både konditionen og niveauet af Q10 er afgørende for iltudnyttelsen under fysiske aktiviteter. Da musklerne er særligt energikrævende, kan en mangel på Q10 medføre nedsat muskelfunktion og muskelsmerter.
Q10 kan reducere aldersrelateret muskeltab
Vi mister automatisk muskelmasse med alderen, og det går stærkt, når vi bliver 70 til 75 år. Meget tyder på, at det blandt andet skyldes oxidative skader på mitokondriernes DNA (mtDNA), der indeholder koder for vigtige muskelopbyggende proteiner.
I en undersøgelse af 14 mænd i alderen 57 år og opefter fandt forskere, at tilskud med Q10 ændrede forholdet mellem de forskellige muskelfibre og selve muskelmassen i retning af det, man finder hos yngre mennesker. Det skyldes med stor sandsynlighed, at Q10 som antioxidant modvirker oxidative skader på mitokondriernes DNA i muskel-cellerne. Effekten forbedres naturligvis, hvis man også er fysisk aktiv og bruger musklerne.
Vidste du at Q10 er den eneste antioxidant, der kan beskytte mitokondrierne?
Q10, HPV-vaccinen og udbredte bivirkninger
Ifølge forskningschef og overlæge Jesper Mehlsen er 1.000 danske piger blevet alvorligt syge af HPV-vaccinen. Ifølge tyske forskere mangler cellernes mitokondrier Q10, og det kan sandsynligvis forklare, hvorfor aktive sportspiger er mere udsatte – dels fordi de har en høj energiomsætning, dels fordi Q10 også optræder som en antioxidant, der beskytter mitokondrierne.
Det tyder samtidig på, at tilskud med 100 mg Q10 kan have en lindrende effekt på bivirkningerne.
For mere information omkring HPV vaccinen henvises til www.vaccinationsforum.dk
Kilder:
Deichmann RE et al: Impact of coenzyme Q-10 on parameters of cardiorespiratory fitness and muscle performance in older athletes taking statins. Phys Sportsmed. 2012
Echtay K.S. et al. Q10 activates Uncoupling proteins. Proc Natl Sci USA
Knut T Flytlie og Bjørn Madsen: Q10 Body Fuel. Ny Videnskab 2009
Pernille Lund: Q10 – fra helsekost til epokegørende medicin
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2846622/
http://www.b.dk/nationalt/laeger-en-ud-af-500-piger-bliver-alvorligt-syg-efter-hpv-vaccine
Hvordan vælger forskere Q10?
Når man skal lave et videnskabeligt forsøg med et stof, som Q10, er det afgørende, at det aktive stof bliver optaget i blodet. Et af de præparater, som har den bedste dokumentation for, at det rent faktisk ender i blodet og ikke blot passerer igennem fordøjelsen, er dansk produceret. Præparatet er dokumenteret i over 100 offentliggjorte undersøgelser, hvoraf de 25 er såkaldte ”gold standard”-undersøgelser, som opfylder de strengeste krav til validitet, og som minimum er randomiserede, dobbelt-blinde og placebo-kontrollerede. Det er på grund af denne omfattende dokumentation, at Bio-Quinone Q10, som præparatet hedder, er udpeget som officielt reference-præparat af ICQA (International Coenzyme Q10 Association), der koordinerer Q10-forskning på tværs af landegrænserne.
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