Dear Health Conscious Reader,
The drugs doctors use for diseases of your nervous system don’t work very well. And they probably won’t tell you that combining two simple nutrients could halt or at least slow the effects of two of the most common ones, Parkinson’s and Huntington’s diseases.
A new animal study published in the Journal of Neurochemistry shows that taking CoQ10 and creatine blocks the loss of dopamine in the brain (a hallmark of Parkinson’s disease), protects cell membranes (they leak with age), and reduces oxidative damage.
In mice with Huntington’s, it improved motor skills and even extended their life.
If the study results apply to humans, this special potion of nutrients and antioxidants has the potential to become a “dynamic duo” for brain health.
Even if you don’t have these diseases, you can safely take CoQ10 and creatine to protect yourself.
Using this duo each day may be a real brain booster. By following these simple guidelines, you can combine CoQ10 and creatine to improve your mental sharpness. It may be one of the simplest and smartest things you do for your brain.
CoQ10 protects every organ in your body, especially your brain. Brain levels of CoQ10 start to decline in your 20s and are lowest in stroke victims and those with brain and nerve cell diseases, such as Parkinson’s and Huntington’s. So it makes sense that getting more CoQ10 could help combat these diseases.
The best food source is red meat – but make sure that it is grass-fed. Grass-fed beef contains more CoQ10 than any other meat on the planet. But it is still hard to get enough CoQ10 from your diet alone.
I recommend taking 50 mg of ubiquinol CoQ10 daily. The ubiquinol form is 8 times more powerful and stays in your bloodstream longer than conventional CoQ10.
Creatine improves short-term mental performance. You may think of it only as the stuff that bulks up pro athletes and bodybuilders. But creatine is an important ingredient for memory and the brain’s other functions. A 2003 study found that it improved mental performance, especially in the short-term.
Your body – primarily the liver – makes creatine naturally. You can also get it from foods like grass-fed beef, fish and apples. For every 2 lbs. of beef you eat, you will gain 5 grams of creatine.
The amount you should take is related to body weight and gender. See the table below for dosage guidelines.
Creatine Loading and Maintenance
|
Lean Body |
Loading Dose |
Maintenance |
Loading Dose |
Maintenance |
|
80 |
9 |
3 |
6 |
2 |
|
100 |
11 |
3.5 |
8 |
2.5 |
|
120 |
14 |
4.5 |
10 |
3 |
|
140 |
16 |
5 |
11.5 |
3.5 |
|
160 |
18 |
6 |
13 |
4 |
|
180 |
20 |
6.5 |
14.5 |
4.5 |
|
200 |
22.5 |
7 |
16 |
5 |
|
220 |
25 |
8 |
17.5 |
6 |
Source: The Colgan Institute, San Diego.
Take the loading dose daily for 10 days. Then continue with the maintenance dose. Be sure to avoid taking your creatine with your morning caffeine as they do not interact well.
To Your Good Health,
Al Sears, MD
- Yang L et al. Combination therapy with coenzyme Q10 and creatine produces additive neuroprotective effects in models of Parkinson’s and Huntington’s diseases. J Neurochem. 2009 Jun;109(5):1427-39.