What is CoQ10?

Coenzyme Q10 (CoQ10) is a vitamin-like compound that our body needs to keep cells healthy and energized. It jump-starts cellular respiration and adenosine triphosphate (ATP) production, which is the process of converting the nutrients we consume into fuel for vital biological processes. CoQ10 also plays a role as an antioxidant, helping to neutralize free radicals and combat oxidative damage to our cells, as well as to lipids, proteins and DNA. 

Multiple studies have shown a decrease in CoQ10 levels after taking statins which help lower bad cholesterol in our blood by blocking the production of an enzyme known as HMG-CoA. This is because statins may also decrease the amount of coenzyme Q10 our body produces.

Though statins may reduce our CoQ10 levels, most healthy people make enough CoQ10 to provide for the essential needs of the body. If there are CoQ10 deficiencies, muscle weakness, fatigue and difficulty thinking can occur. In rare cases, extreme deficiencies may cause cardiovascular and brain health concerns, plus other related issues.

Cold water fish, soybeans, broccoli, pork, chicken and beef all provide some CoQ10. Even the richer food sources, which typically from organ meats (for example, levels of CoQ10 found in beef hearts are substantially higher than in beef steaks), do not provide high levels. For instance, chicken liver only provides 11.6 mg in a 3.5 ounce serving. Soybeans are a higher vegetable source of CoQ10, providing 1.87 mg of CoQ10 per 3.5 ounce serving.

Magnesium and Sleep

According to the reports from the Center for Disease Control and Prevention in the US, people who do not get enough sleep have a higher risk for many health problems including issues related to weight, blood pressure, heart health and mental health. In addition, it also affects your mood, make you less productive and more likely to have an accident. 

Luckily, magnesium can play a role in relieving many issues that may contribute to poor sleep including muscle tension, stress and anxiousness. 

In fact, magnesium is essential for whole-body wellness, including the healthy functioning of GABA (i.e. gamma-aminobutyric acid, which is a neurotransmitter that helps calm the brain and reduce tension) receptors. Magnesium helps by encouraging the healthy functioning of GABA receptors, which helps your mind stop racing and “shut off” at night so you can get the rest you need. Moreover, Magnesium helps relax muscles so you can fall asleep more easily. Through its role in transporting calcium and potassium ions across cell membranes, magnesium supports healthy nerves, muscles and heart rhythms and helps with restlessness in the legs and general aches. Magnesium also supports nerve and muscle function, decreasing their excitability.

If you have low magnesium levels, you may have increased irritability in your nerves and muscles. As a result, your sleep could be affected. Magnesium also helps regulate stress hormones and encourages healthy digestion so you may be less likely to experience gastrointestinal disturbances that could hinder sleep.

All these add up to a potentially significant increase in sleep quality. 

Adults generally need between 310 mg - 420 mg of magnesium each day. Below is a list of the Recommended Daily Allowances below for adults:  

Magnesium Dosage for Sleep (Adult Intakes)

• Women 18 years: 360 mg
• Pregnant Women 18 years: 400 mg
• Men 18 years: 410 mg
• Women 19-30 years: 310 mg
• Pregnant women 19-30 years: 350 mg
• Men 19-30 years: 400 mg
• Women 31 years and older: 320 mg
• Pregnant Women 31 years and older: 360 mg
• Men 31 years and older: 420 mg

Here are the top 10 magnesium-rich foods:

• Spinach, cooked
• Swiss chard, cooked
• Dark Chocolate
• Pumpkin seeds, dried
• Almonds
• Black beans
• Avocado
• Figs, dried
• Yogurt or kefir
• Banana

Want to be happier?

Matt Killingsworth, a researcher, found that we are often happiest when we are lost in the moment. The more our mind wanders, the less happy we can be.