Tag Archives: cholesterol

Heart Health

Heart Health: How healthy is your lifestyle?

Heart Health

This month we turn our attention to heart health. Cardiovascular disease (CVD) still remains the biggest killer, accounting for 155,000 deaths per year, costing the National Health Service 8 billion pounds (1). The most common types are Coronary Heart Disease (narrowing or blockage of the coronary arteries) and Stroke (rapid loss of brain function due to disturbance in the blood supply to the brain).

The heart is responsible for pumping blood around the body, carrying all the essential nutrients to distal tissues and organs and collecting any waste products to the liver and kidneys for excretion. We often associate heart disease with old age, taking multiple medications and risk of serious complications or even death. However, even before this stage, suboptimal function can affect our general wellbeing. Poor circulation may lead to fatigue, memory problems or muscle pain for example. If they get overlooked, more serious complications can develop, so it is crucial to look after your heart with a healthy lifestyle.

Cholesterol – friend or foe?

Over the past 50 years, cholesterol has been demonised as the major cause of heart disease. The newest research however, has largely disproven this statement and we now know that although it is a factor, other elements should be taken into consideration. Cholesterol is a type of fat that is produced in the liver but we can also get from animal foods (eggs, meat, dairy). It is actually essential for the body, as a component of cell membranes and nervous tissue as well as a precursor to vitamin D, bile and some hormones. If the arteries get damaged, the body uses cholesterol as a protective plaster to patch up the walls and repair them. However, in the long term, this can lead to a build-up of plaques that could potentially be dangerous. As with everything, we need to keep it in balance. Although a low fat diet isn’t advisable, if your cholesterol levels are too high, there are ways to support your body to bring them down naturally.

Omega 3 fats (EPA and DHA) found in fish oils, have long been known for their benefits to heart health and unfortunately our diets are often lacking in those essential fats. Combining them with specific types of plant sterols provides an even better heart friendly combination. Plant sterols contribute to the maintenance of normal blood cholesterol levels.

Most studies often use doses that would be very difficult to get from your diet alone, so if you have a problem with cholesterol it may be worth supplementing with a good quality product.

BioCardio - Concentrated Liquid Fish Oil
BioCardio – Concentrated Liquid Fish Oil

Protection against free radicals

We often hear about antioxidants and free radicals, but do we really understand what they are?

Free radicals are simply unstable molecules that result from everyday physical or physiological processes or come from our environment. They are unstable because they are missing an electron and they are looking to ‘steal’ one from another molecule, damaging them in the process. This ‘other molecule’ can be your DNA, other cells or cholesterol for example. Oxidative stress is strongly linked to cardiovascular disease through damage to LDL cholesterol and increased inflammation. Our body has many ways of protecting itself from free radical damage, but for this to be effective it needs several nutrients like vitamin E or C. Many plants contain very powerful antioxidants that have numerous health benefits.

One of the most researched for cardiovascular health is proanthocyanidins found in grapeseed and pine bark extracts. They help to maintain healthy blood vessels and capillary integrity and are up to 50 times more effective at scavenging free radicals than vitamin E and C.

The secret lies in colour and flavour. Plants produce different chemicals that protect them from predators, these are often pigments, so the brighter the colour the better it is for you. Great examples include bilberries or turmeric. Anthocyanosides in bilberries can help with elasticity and integrity of blood vessels making them stronger and less prone to the harmful effect of free radicals. On the other hand, curcumin found in the orange spice turmeric helps to support the immune system.

PhytoCell - Antioxidant Blend
     PhytoCell – Antioxidant Blend

Eating for your heart

The heart never stops, so providing a steady supply of nutrients and antioxidants from a healthy diet is key to optimum function. Foods that are specifically great for the heart include: pomegranate, beetroots and almonds. Beetroots not only contain many micronutrients, but are also a source in nitrates that help to maintain healthy blood pressure.

Increasing fibre intake from vegetables, flax seeds, chia seeds and grains such as quinoa or millet will help with healthy cholesterol excretion and blood pressure.

Amongst nuts, almonds prove to be true superfoods. A study from 2014 showed that a daily portion of 50g can reduce blood pressure and increase blood levels of vitamin E (2).

One heart friendly nutrient that is relatively difficult to obtain from diet is Coenzyme Q10. It is not considered as a vitamin because our body can make it, however the levels tend to decline with age.

Microcell CoQ10 200
              Microcell CoQ10 200

1. British Heart Foundation, 2014.
2. K. Choudhury, J. Clark, H. R. Griffiths. An almond-enriched diet increases plasma α-tocopherol and improves vascular function but does not affect oxidative stress markers or lipid levels. Free Radical Research, 2014; 48 (5): 599

Cholesterol and Statins

Optibac: High Cholesterol and the Problem with Statins

High Cholesterol and the Problem with Statins

Understanding our bodies and how what we do on a day-to-day basis may improve or prevent long-term health issues, has never been a more pertinent subject. We are constantly bombarded with articles and information concerning diets we should follow, exercise regimes we should adopt and health conditions that we can avoid.

High cholesterol is one such condition that we are hearing more about, and understanding how high cholesterol affects our health, as well as what we can do to manage and prevent this condition is of paramount importance. According to the British Heart Foundation, 60% of adults in the UK have high cholesterol. The prevalence grows year-on-year and increases the risk of:

  • Atherosclerosis (narrowing of the arteries)
  • Heart attack
  • Stroke

When reading statistics like this, one realises that high cholesterol is a serious condition that needs to be understood and dealt with effectively in order to prevent serious health issues from developing.

Cholesterol is a waxy fat that is carried through the bloodstream and is required (among other things) to repair blood vessels, create hormones and process vitamins. In other words, we need cholesterol. We often hear it broken down into ‘good’ cholesterol (HDL) and ‘bad’ cholesterol (LDL).

The great news is that having high cholesterol can be managed, but with all conditions, one must understand how it can be managed. Knowledge is power and with that in mind, we must look at what treatments are currently being used to reduce high cholesterol and whether there could be a better option out there…

The usual medical treatment for lowering high cholesterol is to be prescribed statins. Statins lower the amount of low-density lipoprotein (LDL) in the blood and are viewed as the ‘go-to’ medication for those members of the population who are suffering with high cholesterol. As a consequence, the UK is the world’s 2nd highest statin dispensing nation.

OK, so there is a way of treating this condition that reduces the amount of harmful cholesterol in our bodies, therefore this is where we have to focus our energy when looking for a treatment or prevention, right? Well, not exactly…

Like many medicines, when embarking on a course of treatment we cannot simply focus on the benefits, we also need comprehensive information so that we can understand and avoid the risks. Statins, like many pharmaceutical medications, come with a worrying list of side effects. These need to be considered and understood before beginning to take them.

It has been reported that 25% of people on statins suffer with side effects (NHS, 2012) they commonly include:

  • Muscles & joint pain
  • Nosebleeds
  • Headache-like symptoms
  • Digestive problems
  • Difficulty sleeping (insomnia)

There are also less common but more unpleasant side effects associated with taking statins, including:

  • Sickness
  • Blurred vision
  • Inflammation of the liver (hepatitis)
  • Ringing in the ears

Statins can also interact with other medicines that you may be prescribed such as antibiotics and warfarin. And many of those prescribed statins are often on the medication long-term, which, when you consider that high cholesterol isn’t merely a condition of the older population, could entail many years of statin use. For many people, long-term pharmaceutical use is something that they wish to avoid if possible, and they may be looking for a more natural option.

Optibac – For Your Cholesterol

This is where ‘For your cholesterol’, a new cholesterol-lowering probiotic from Optibac Probiotics may help you. Clinical trials have shown it to have health benefits for high cholesterol, but none of the less desirable side effects of statins.

Along with the specific probiotic strains that are contained in this product (Lactobacillus plantarum CECT 7527, Lactobacillus plantarum CECT 7528, Lactobacillus plantarum CECT 7529), it also includes Omega 3 which, in combination with the probiotics reduces inflammation in the body, reducing the risk of atherosclerosis. Alongside this, the inclusion of Alpha-linolenic acid (ALA) in ‘For your cholesterol’ has been shown in many clinical trials to reduce LDL cholesterol and inflammation. This combination of live cultures and omega 3 supports blood cholesterol levels by utilising 6 different mechanisms of action – including acting on both the liver’s natural production of cholesterol as well as on the absorption of dietary cholesterol in the gastro-intestinal tract. A clinical trial(1) showed total cholesterol levels lowered by an average of 14% in just 3 months of taking ‘For your cholesterol’.

Taking ‘For your cholesterol’ may help:

  • Reduce inflammation
  • Improve ratio of ‘good’ fats to ‘bad’ fats consumed
  • Down regulate your genes for cholesterol production

For those of us who may wish to continue with statin use, the good news is that ‘For your cholesterol’ can be safely taken alongside statins and any other medication you may already be on. However, this extensively researched product is safe to take on an ongoing basis with none of the side effects associated with cholesterol lowering medicine.

By Alexandra Ravenscroft, Nutritional Therapist

1. Fuentes MC et al. (2006) Cholesterol¬ lowering efficacy of Lactobacillus plantarum CECT 7527, 7528 and 7529 in hypercholesterolaemic adults. British Journal of Nutrition; pp 1 ¬- 7.


Top Nutrients for Heart Health

Collectively, conditions affecting the heart are the UK’s biggest killer. Almost 2.3 million people live with coronary heart disease (CHD), leading to annual NHS healthcare costs of almost £2 billion. Key risk factors for heart disease affect large proportions of the adult population – one third of adults have high blood pressure while 60% have sub-optimal blood cholesterol levels. Despite these alarming figures, many risk factors are within our control and making simple changes to our diet and lifestyle can have a dramatic impact on our health. As we mark National Heart month we turn our attention to key nutrients and nutrition supplements that play a strong role in maintaining a heart-healthy lifestyle.

ALA Omega-3

Alpha-linolenic acid (ALA) is a type of omega-3 essential fatty acid (or ‘good’ polyunsaturated fat) that has been shown over years of research to help maintain normal cholesterol levels. Although cholesterol is a vital resource in the body, helping to carry out a number of important functions such as repairing blood vessels, creating hormones, production of vitamin D, and helping to transport vitamins A, D, E & K, it can become a risk when levels of LDL ‘bad’ cholesterol become too high. This can trigger a build-up of plaque in the arteries, which can eventually

making simple changes to our diet and lifestyle can have a dramatic impact on our health
Making simple changes to our diet and lifestyle can have a dramatic impact on our health

lead to heart attacks and strokes.

Dual cholesterol protection

Despite popular belief, only 20% of the cholesterol in our body comes from our diet whereas the majority, the remaining 80%, is produced by our own cells, mainly in the liver. ALA directly reduces production of cholesterol in the liver at its source, which is a highly effective way of normalising cholesterol levels.

ALA is also well known for reducing inflammation in the body, which helps to slow down plaque build-up in the arteries. Taking ALA daily is a great way to favourably balance the ratio of ‘good’ to ‘bad’ fats consumed in the diet.

Ubiquinol CoQ10

Coenzyme Q10 (CoQ10) is a naturally occurring enzyme with a multitude of roles in the cardiovascular system. CoQ10 acts within our cells in the mitochondria, the body’s energy ‘powerhouse’. Maintaining healthy CoQ10 levels fuels the mitochondria and supports the high energy requirements of our organs, particularly the heart. In addition to energy production, CoQ10 plays a vital role in oxygen utilisation to further support the functioning of heart muscle cells and maintain good circulatory health. CoQ10 also helps to lower blood pressure and is recognised as an effective cholesterol lowering ‘agent’.

Research studies show that people with cardiovascular problems often have low levels of CoQ10. Risk of deficiency is even higher with patients taking statins to lower cholesterol, since not only are they likely to have low levels of CoQ10 but statins also block natural ubiquinol synthesis in the body.

Ubiquinol versus Ubiquinone

There are two types of CoQ10 used in supplements: ubiquinone and ubiquinol. Ubiquinol is ‘body-ready’, which means the body doesn’t have to convert it into a usable form – a therapeutic advantage over ubiquinone. As an antioxidant, ubiquinol also offers protection against arterial plaque, thereby reducing heart attack risk and safeguarding heart muscle cells from free radical damage. Uniquely, ubiquinol also regenerates other beneficial antioxidants such as vitamins C and E.

Ubiquinone versus ubiquinol is just half the battle with CoQ10; addressing bioavailability is a further challenge, since therapeutic outcomes are achieved by raising blood plasma levels. Most ubiquinol supplements are oil-based, which means that large ubiquinol particles struggle to pass through the gut’s water layer barrier and are poorly absorbed. A special patented delivery system called VESIsorb®, utilised by CoQ10 manufacturer Igennus, optimises absorption by converting ubiquinol into water-soluble particles, ‘pre-digesting’ it so ubiquinol is effectively fast-tracked through the digestive system. VESIsorb delivers ubiquinol into the blood stream 2 times faster than standard oil-based forms, increasing tissue distribution throughout the body to achieve significantly higher blood concentrations that remain at therapeutic levels for up to 6 times longer.

Live cultures

Three specific live cultures L. plantarum CECT 7527, 7528 and 7529, help break down bile salts, which are made from cholesterol, therefore allowing its removal from the body. These friendly bacteria also metabolise dietary cholesterol in the gut, therefore reducing its absorption into the bloodstream. The AB-LIFE strains also produce a beneficial short-chain fatty acid known as propionic acid, which signals the liver to produce less cholesterol and also has an anti-inflammatory effect.

Top heart health supplements

A new and unique formula from OptiBac Probiotics is the first of its kind formulated for heart health. For your cholesterol is a pioneering, well researched multi-targeted natural supplement that combines unique live cultures with omega-3 ALA from cold-pressed virgin flaxseed oil – offering a multitude of benefits for managing healthy cholesterol levels.

Since not all live cultures are the same, OptiBac Probiotics focuses on specific strains of natural bacteria that have been clinically tested and proven to survive stomach acidity, bile salts and digestive enzymes in order to find the best live cultures for the job.

VESIsorb® Ubiquinol-QH from Igennus provides 100 mg of fast-acting body-ready ubiquinol CoQ10 for optimal therapeutic benefits. Taken daily, this advanced supplement offers comprehensive cardiovascular support, providing potent antioxidant activity and maximal energy production.


National Cholesterol Week

This week is National Cholesterol Week, HEART UK’s annual event to raise awareness of the dangers of high cholesterol. Heart disease is the UK’s biggest killer, accounting for around a quarter of all deaths. The good news is that if you have raised cholesterol alongside other markers of heart disease, it can in almost every case be reversed through dietary and lifestyle measures.

Cholesterol is a fatty substance manufactured by the liver and it plays an important role in your body. It is a component in the membrane of every cell in your body. It is also involved in hormone production and helps the nervous system to function properly. When there is inflammation or damaged tissue in the body, cholesterol can accumulate in the areas in need of healing. This may be why raised cholesterol can signify damage in your arteries. LDL or ‘bad’ cholesterol is a particular concern because this type of cholesterol can become oxidised, leading to tissue damage and hardening of the arteries.

There are three cholesterol readings that you can have. Total cholesterol, LDL (‘bad’) cholesterol and HDL (‘good’) cholesterol. LDL transports cholesterol from the liver through the bloodstream to sites where it is needed. HDL then transports it back again, and so HDL removes unwanted or damaged cholesterol from your arteries. Ideally HDL should make up at least a third of your total cholesterol.

While cholesterol is used as a marker for heart disease, in order to get a clearer idea of your real risk, it’s important to consider this marker alongside other markers such as levels of triglycerides, blood pressure and homocysteine.

If you eat a diet high in sugar and refined carbohydrates and fried foods, and low in protective fruits and vegetables, then cholesterol is likely to become damaged by oxidation. This type of diet also provides very little soluble fibre which is essential in eliminating excess cholesterol. In general, the best diet for lowering LDL cholesterol is a low GI diet. This type of diet has been found to be particularly effective in reducing LDL and triglycerides and raising HDL (1). A huge benefit of a low GI diet is that it has greater levels of soluble fibre which helps to remove LDL cholesterol from the body. It also provides plenty of antioxidants, helping to combat oxidative damage.

Here are 10 simple ways to reduce your cholesterol level, improve your lipid profile and lower your overall risk of heart disease.

Leafy Greens boost magnesium, helping to relax your arteries.

1. Increase leafy greens and add raw nuts and seeds to your diet.
These boost magnesium, helping to relax your arteries.

2. Drink 8 glasses of water each day.
Proper hydration reduces blood pressure by lowering levels of sodium inside cells.

3. Reduce your salt intake.
Reducing sodium levels can help to relax the arteries.

4. Add plant sterols.
Plant sterols lower ‘bad’ cholesterol by blocking its absorption. They are present in soya beans, lentils, nuts and seeds.

5. Increase low GI carbohydrates.
Soluble fibre, in oats, lentils, beans and vegetables, helps to reduce levels of ‘bad’ cholesterol. Beta-glucans in oats are particularly beneficial.

6. Add antioxidant-rich foods every day.
Antioxidants ‘mop up’ damage within the arteries. Try blueberries, strawberries, plums, tenderstem broccoli and spinach.

7. Boost your omega-3 intake with oily fish, flaxseed oil or omega-3 eggs.
Omega-3 fats help to lower triglycerides, lower ‘bad’ cholesterol and increase ‘good’ cholesterol.

8. Add garlic, ginger and turmeric to your cooking.
Garlic promotes healthy blood pressure, cholesterol and triglyceride levels. Turmeric and ginger help to relax the arteries.

9. Consider supplementing Co-Q10 and Vitamin C.
These nutrients reduce damage in the arteries and lower blood pressure.

10. Boost your B Vitamins.
Homocysteine is actually one of the strongest predictors of heart disease (2), damaging the lining of the arteries, but B vitamins convert it into a harmless substance. If you have raised homocysteine levels, then supplementing with B Vitamins can help. Try foods rich in folic acid such as broccoli, asparagus and spinach.


1. Stroke Statistics. British Heart Foundation and The Stroke Association. 2009.

2. Jardine MJ et al (2012) The effect of folic acid based homocysteine lowering on cardiovascular events in people with kidney disease: systematic review and meta-analysis. BMJ 2012;344:e3533.


The role of omega-3 in heart health

Deaths caused by cardiovascular disease are generally premature and could easily, in some cases, be prevented by making lifestyle changes that include adopting a healthy lifestyle and increasing physical activity.

The role of lipid lowering (cholesterol and triglyceride) in reducing the risk of mortality and morbidity from cardiovascular disease is well documented. The cardiovascular benefits of omega-3, certainly in terms of cholesterol and triglyceride management, are probably the most researched of all the dietary nutrients known to influence cardiovascular disease risk. With the recent approval of the use of pure eicosapentaenoic acid (EPA) as a prescription treatment for hypertriglyceridemia [1] and with overwhelming evidence for EPA’s role over docosahexaenoic acid (DHA) in cholesterol management, [2] consumers should be aware of the differential effects of the two main omega-3s, EPA and DHA, on cardiovascular disease risk factors and why they should choose isolated EPA over generic fish oil.

EPA and lipid management

Whilst fish oil provides a convenient dietary intervention for maintaining heart health, the differential effects of the two main long-chain omega-3s, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) on cardiovascular disease risk factors means that not all fish oil products are equal in their action.

Firstly, generic oils generally contain around 30% total omega-3 and are therefore not considered viable as a therapeutic. For example, the optimal triglyceride-lowering doses of omega-3 are 3-4g/day, with little evidence to support lipid-altering efficacy in doses of less than 1g/day. [3] In addition to providing a soluble means for transporting cholesterol and triglycerides through the blood, lipoproteins have cell-targeting signals that direct the lipids they carry to certain tissues.

Pharmepa Step 1: Restore (E-EPA 90) contains the purest ethyl-EPA concentrate available without prescription

Whilst high density lipoproteins (HDL) correlate with better health outcomes, effectively clearing cholesterol from the system, low density lipoproteins (LDL) are, in contrast, considered the cholesterol ‘bad boy’ and are responsible for the detrimental effects associated with total cholesterol.

Both EPA and DHA decrease triglyceride levels, and whilst EPA lowers LDL levels, DHA appears to increase LDL levels [4, 5]. Given that products that contain a mixture of EPA and DHA may increase LDL levels, the benefits of a pure EPA product understandably extend to both cholesterol and triglyceride management. Indeed, the cholesterol-lowering ability of pure EPA at a dose of 1.8 grams in a study of approximately 19,000 statin-treated patients with hypercholesterolaemia was shown to reduce the 5-year cumulative risk of major coronary events by 19%. Igennus’ Pharmepa Step 1: Restore (E-EPA 90) contains the purest ethyl-EPA concentrate available (90%) without prescription, delivers 1g pure EPA in just two easy-to-swallow capsules, and is ideal for those individuals wanting to manage cholesterol and triglyceride levels.

AA to EPA ratio and cardiovascular health

In addition to altering lipid metabolism, omega-3 may also improve cardiovascular health by inhibiting inflammatory products derived from the key pro-inflammatory fatty acid arachidonic acid (AA). AA and EPA are converted through phospholipase A2, cyclooxygenase (COX) and lipooxygenase (LOX) to prostaglandins, thromboxanes and leukotrienes, as well as various hydroxyl-fatty acids, and the AA to EPA ratio provides an established risk factor for numerous inflammatory-related conditions, including poor cardiovascular health. Indeed, inflammation is an important process in the development of cardiovascular disease; chronic inflammation, characterised by elevated plasma levels of inflammatory markers such as C-reactive protein (CRP) and IL-6, are commonly found in subjects at high cardiovascular risk, including type2 diabetics and patients with coronary heart disease. [6] Supplementing with EPA, in addition to triglyceride and cholesterol improvement, increases EPA blood levels, improves the AA to EPA ratio (which directly correlates with changes in improved LDL levels) and reduces cardiovascular related inflammation. [7]

In summary, EPA, unlike DHA, lowers levels of triglyceride, lowers ‘bad’ cholesterol and increases ‘good’ cholesterol, whilst reducing inflammation via management of the AA to EPA ratio. By providing pure isolated EPA at the concentrations required for therapeutic outcomes, Igennus’ Pharmepa range of EPA products are ideal health supplements for managing optimal heart health by managing lipid levels and modulating dysregulated inflammation. The prescription-strength ethyl-EPA Pharmepa Restore & MaintainTM  protocol is an innovative two-step treatment programme formulated to re-establish a healthy inflammatory status within the body. Step 1 counteracts an unhealthy AA to EPA ratio – the direct measure of inflammatory status, and step 2 ensures long-term balance for optimal cardiovascular health benefits.


1.  Ballantyne CM, Braeckman RA, Soni PN: Icosapent ethyl for the treatment of hypertriglyceridemia. Expert opinion on pharmacotherapy 2013, 14:1409-1416.

2. Yokoyama M, Origasa H, Matsuzaki M, Matsuzawa Y, Saito Y, Ishikawa Y, Oikawa S, Sasaki J, Hishida H, Itakura H, et al: Effects of eicosapentaenoic acid on major coronary events in hypercholesterolaemic patients (JELIS): a randomised open-label, blinded endpoint analysis. Lancet 2007, 369:1090-1098.

3. Pirillo A, Catapano AL: Omega-3 polyunsaturated fatty acids in the treatment of hypertriglyceridaemia. International journal of cardiology 2013.

4. Itakura H, Yokoyama M, Matsuzaki M, Saito Y, Origasa H, Ishikawa Y, Oikawa S, Sasaki J, Hishida H, Kita T, et al: The change in low-density lipoprotein cholesterol concentration is positively related to plasma docosahexaenoic acid but not eicosapentaenoic acid. Journal of atherosclerosis and thrombosis 2012, 19:673-679.

5. Cottin SC, Sanders TA, Hall WL: The differential effects of EPA and DHA on cardiovascular risk factors. The Proceedings of the Nutrition Society 2011, 70:215-231.

6. Brevetti G, Giugliano G, Brevetti L, Hiatt WR: Inflammation in peripheral artery disease. Circulation 2010, 122:1862-1875.

7. Tani S, Nagao K, Matsumoto M, Hirayama A: Highly Purified Eicosapentaenoic Acid May Increase Low-Density Lipoprotein Particle Size by Improving Triglyceride Metabolism in Patients With Hypertriglyceridemia. Circulation journal : official journal of the Japanese Circulation Society 2013.



Can CoEnzyme-Q10 combat statin side-effects?

A new study (1) confirms long-standing concerns about the side-effects of cholesterol-lowering statins. The study suggests that statin drugs can cause significant problems with energy levels and general fatigue, especially in women.

Statins are routinely prescribed to individuals with raised cholesterol levels and are among the most widely prescribed drugs in the UK. These drugs lower cholesterol levels by inhibiting a liver enzyme (HMG-CoA reductase) which plays a role in cholesterol production. Unfortunately this enzyme is also important for the production of Co-enzyme Q10. CoQ10 is a nutrient found in almost every cell in the body and is essential for energy production in the muscles.

The study, published in Archives of Internal Medicine, followed a group of individuals who were randomised to take one of two statins (simvastatin at 20 mg per day or pravastatin at 40 mg per day) or placebo for six months. Participants were rated at regular intervals through the study for their perceived fatigue on exertion, general fatigue and energy levels.

Overall, statins did indeed appear to cause a significant change in energy and worsen fatigue on exertion. Women were more affected than men.

In fact, 40% of the women receiving statins reported either a reduction in energy or a worsening of fatigue on exertion. 10% of the women reported that both of these issues were ‘much worse’.

Nuts contain CoQ10
Nuts contain Co-Enzyme Q10 (CoQ10) which is beneficial towards energy levels

Co-enzyme Q10 is essential for the ‘battery’ in each cell to power our muscles and organs. It is not surprising that depletion of CoQ10 can cause muscle weakness and fatigue. CoQ10 is also vital for heart function. According to one recent study (2), 71% of healthy people develop heart rhythm abnormalities when given statins.

It is important for those taking statins to be aware of the side-effects such as fatigue and muscle weakness, as these symptoms may only appear after some months or years after beginning statin treatment.

The good news is that those taking statins may be able to protect themselves from these side-effects by including good sources of CoQ10 in their diet. The richest dietary sources of this nutrient are organ meats such as liver and kidney, as these are the bodily organs that naturally store high levels of CoQ10. Other sources include oily fish, eggs, nuts and spinach.

For many individuals, dietary sources of CoQ10 may be inadequate to combat the draining effect of statins. In these cases I would recommend would be to supplementing 50 – 100 mg of CoQ10 each day.

Written by Nadia Mason, BSc MBANT NTCC CNHC


1. Golomb BA, et al. Effects of Statins on Energy and Fatigue With Exertion: Results From a Randomized Controlled Trial. Arch Int Med epub 11 June 2012

2. Silver MA, Langsjoen PH, Szabo S, Patil H, Zelinger A. (2004) Effect of atorvastatin on left ventricular diastolic function and ability of coenzyme Q10 to reverse that dysfunction. Am J Cardiol, 94(10):1306-10.

3. Image courtesy of Zole4