Fatigue is an unpleasant symptom that affects everyone, whether is it during an illness or due to stress or strain. Physical fatigue after exercise can be caused by various biochemical mechanisms, such as the depletion of energy stores, dysfunctions in cellular components that are responsible for producing energy, and the production of free radicals inside muscle cells. Some of these mechanisms can be targeted by dietary nutrients that contribute to energy production. One such nutrient is Coenzyme Q10 (CoQ10), a compound found throughout the body that is essential for producing cellular energy. This nutrient protects the mitochondria (the location of energy production) and it improves the recovery of energy stores after exercise. It also works as an antioxidant to protect against free radical damage.
A recent double-blind, placebo-controlled, three crossover design study tested the effects of CoQ10 on physical fatigue. 17 healthy volunteers were randomized to receive 100 mg or 300 mg of CoQ10 /day or a placebo for 8 days. At the end of the week, they performed a workload trial on a bicycle ergometer to induce fatigue. To determine physical performance, they performed non-workload trials at maximum velocity for 10 seconds at 30 minutes and 210 minutes of the fatigue-inducing trial.
The study found that the decrease in physical performance due to physical fatigue was inhibited in the higher dose CoQ10 group compared to the placebo. Also, CoQ10 alleviated the sensation of subjective fatigue after the physical task and recovery period compared to the placebo group. There were no side effects in any participant. Therefore, the researchers concluded that CoQ10 improves fatigue sensation and physical performance during fatigue-inducing exercise, and may therefore prevent some of the negative effects of physical fatigue.
Mizuno et al. Antifatigue effects of coenzyme Q10 during physical fatigue. Nutrition 2008;24:293-299.
For more information see Coenzyme Q10 or CO-Q PLUS
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