CoQ10 & Omega-3 for a Healthy Heart
By Melanie Beasley, RD, LD
February 1, 2021
With February known as Heart Month,we're sharing our top two supplements recommended to keep support heart health. We often get the question: coq10 or fish oil? Which one should I take for heart health?
One supplement is more preventative, fit for anyone and everyone, while the other is targeted to help those who are struggling with cholesterol. So let's share a little bit about these two favorites:
Omega-3
Omega-3 is an essential fatty acid that is critical for heart health and to reduce inflammation overall. Omega-3 is called “essential” because we can't make it within our bodies, therefore we must consume it from food or dietary supplements.
Unfortunately, many people do not eat enough omega-3 fish (fatty fish such as salmon, mackerel and sardines) to maintain a healthy level of omega-3. Recent research discovered that in spite of nutritional education about the many benefits of omega-3, 98% of the people in the study were found to be deficient in this essential fatty acid. Said another way, only 2% of those studied had adequate levels of omega 3 fatty acids!
Supplementing with omega-3, also known as fish oil, can also help increase HDL cholesterol, your “good cholesterol.” Along with increasing your HDL, it can help to lower your triglycerides and LDL cholesterol.
The number one cause of heart disease is inflammation, and because omega-3 fats are anti-inflammatory they can help reduce your risk factors for heart disease, in addition to helping with atherosclerosis, lowering blood pressure and normalizing heart rhythms.
Omega-3 Dosage Recommendations
We find that most people need about 3,000 mg of omega-3 daily (one capsule with each meal is a good start). Some individuals dealing with aggressive diseases or health conditions (heart disease, asthma, arthritis, diabetes, Crohn's or Alzheimer's for instance) may benefit from supplementing with more Omega 3 fatty acids, which is where Omega-3 Extra Strength comes in.
Whereas our NutriKey Omega-3 1000 contains 300 milligrams (mg) of EPA and 200 mg of DHA, the Omega-3 Extra Strength contains 860 mg of EPA and 580 mg of DHA per soft gel.
Omega-3 Extra Strength has all the essential fatty acids shown to support multiple body systems but with less capsules for the same benefits, our nutritionists typically recommend one to two per day.
An added benefit, Omega-3 Extra Strength is lemon flavored – some report fishy burps after omega-3, but the lemon in extra strength takes care of that unpleasant moment.
CoQ10
Our other healthy heart supplement is CoQ10, which ignites the mitochondria in our cells, which are like little furnaces. These furnaces produce energy in the form of ATP, which is important since 95% of the body's energy is made that way. Think of CoQ10 as the spark plug in your body; without it, you're not going anywhere; and as we age our bodies naturally produce less and less.
Often, our clients take CoQ10 to counteract the side effects of cholesterol-lowering prescription medications, such as muscle aches, general fatigue and memory issues. Certain statin medications stop the liver's production of CoQ10, leading to those unwanted side effects; in fact, when a statin is prescribed in Europe, they also prescribe CoQ10.
CoQ10 is an antioxidant that supports energy production, metabolism, immune function, cardiovascular health, and gum health, in addition to helping protect your cells from free radical damage caused by smoking, alcohol, pesticides, and processed food. Those with diabetes, Multiple Sclerosis or other neurodegenerative diseases like Parkinson's and ALS, may benefit from taking dietary supplements since they tend to have low levels of CoQ10 to start.
CoQ10 Dosage Recommendations
Our nutritionists suggest supplementing with 100 or 200 mg daily. If you're on statin drugs, take at least 200 mg in the morning or early afternoon (later in the day may disrupt your sleep). You'll start to notice CoQ10 working if you feel more energetic with less muscle pain.
CoQ10 vs Fish Oil
BOTH CoQ10 and Omega-3s have benefits to support cardiovascular health along with other overall health concerns.
Can I take CoQ10 and fish oil together?
They can be taken together to really optimize the support of your cells, especially if you are dealing with challenges like reducing inflammation and heart health.
Omega-3 fish oil is a supplement we recommend as part of a baseline supplement routine and coq10 is a great addition for those dealing with health issues like high cholesterol levels, gum, and health issues where the body isn't making as much of its own coq10 anymore.
Additional Resources:
Articles:
Diets for Cholesterol Management
Saturated Fat, Cholesterol, and Heart Health
High Blood Pressure and Heart Health
Podcast Episodes:
Heart Health Tune-Up
Lose Weight For Better Cholesterol Numbers
NurtiKey Products Mentioned:
CoQ10-100 softgels and CoQ10-200 softgels – highly absorbable antioxidant support for energy, cardiovascular and gum health
References
- Simopoulos, A. National Institutes of Health, US National Library of Medicine. (2002). Omega-3 fatty acids in inflammation and autoimmune diseases (PMID: 12480795). Retrieved from The Center for Genetics, Nutrition and Health website: http://www.ncbi.nlm.nih.gov/pubmed/12480795
- Yeung PK, Tillman PT (2014) Coenzyme Q10 for Cardiovascular Prevention. Cardiol Pharmacol 3:e125. https://www.omicsonline.org/open-access/coenzyme-q-for-cardiovascular-prevention-2329-6607.1000e125.php?aid=25089
Sandra Smith
I would like to Thank you for your advice in reference to the Fish Oil and the CoQ10 I use to take the Fish Oil before the CoQ10 now I will continue to take both.Thank You
May 2, 2021 at 6:02 pm
admin
Hi Sandra, thanks for reaching out! We're alwasy glad to be of help!
Rashmi Gupta
Thank you for sharing an informative article. It will help me.
March 16, 2022 at 6:47 am
admin
So glad to hear this is helpful!
Jackie ross
I take CO q10 200 mg a day. I have rheumatoid arthritis. Should I take krill oil too? Or are they the same. I tak 40 mg statin
June 4, 2022 at 9:01 am
admin
Some omega-3s would be a great idea. Omega-3s are not the same as CoQ10. I would not recommend krill oil. I’d recommend a quality fish oil like our NutriKey Omega-3 1000.