CoQ10, Ubiquinol, Ubiquinone: What’s the Evidence?

This is the second article in my “What’s the Evidence?” series. To read the previous article, click here.

There's a lot of debate on the internet about CoQ10. CoQ10 exists in two forms : ubiquinone and ubiquinol. Some call ubiquinol the “active” form of CoQ10. Most CoQ10 supplements are made from the ubiquinone form. However, more and more ubiquinol products are coming onto the market.

But let’s backtrack a little. What is CoQ10 anyways? It’s a chemical in the body with many different important functions. It’s part of many chemical reactions in the body and it acts as an antioxidant. Our body naturally makes it from several different vitamins and minerals. There are small amounts of it in foods but not enough to get to the therapeutic doses that are in supplements.

So what’s the debate about? Many articles online argue that ubiquinol is better than ubiquinone. Some believe this is because it’s absorbed into the body better. Let’s go over the evidence to see what science has to say about this topic.

The Evidence

There are human studies showing that the body absorbs ubiquinol better than ubiquinone. However, there are also studies showing that both forms are absorbed equally well. Also, the body is capable of turning one form into the other and it does this all the time. More research in this area will help us figure out if there is indeed a difference in absorption between the two.

But what about treating specific health conditions? If ubiquinol is absorbed better, is it also better at treating disease? It’s difficult to find strong studies that compare the two forms in this way.

There is research showing that ubiquinol is useful for: improving energy and reducing fatigue, improving cognitive function, improving factors associated with male fertility, regulating blood sugar and so on. However, there is far more research on ubiquinone helping with these and many other conditions. Ubiquinone has been researched more so we know more about it.

The Verdict

I would not be surprised if future research shows that ubiquinol is absorbed better than ubiquinone. However, for now I feel more confident using ubiquinone. It has been studied much more for treating many different conditions. Ubiquinol is also a good deal more expensive than ubiquinone. For me, there is not enough research to justify paying the extra cost for it. Perhaps if ubiquinone has not been working despite taking it at the right dose for the right amount of time, it may be worth trying ubiquinol.

Treating Hair Loss

Hair loss can happen for many different reasons. In today's post I discuss some common reasons for hair loss and tips for keeping your hair strong and healthy.

Nutrient Deficiencies

If you’re losing hair you should get tested for anemia. A common cause of hair loss is anemia due to low iron levels. Other signs of iron deficiency anemia include fatigue, feeling cold all the time, heart palpitations, shortness of breath and feeling light-headed. Other minerals and vitamins that can be helpful for hair loss are zinc, selenium and biotin. It’s important to not over-dose on some of these nutrients so talk to your naturopath before supplementing.

Many people don’t have enough protein in their diet. Making sure you’re getting enough protein is important for dealing with hair loss. The average adult needs 0.8g of protein per kg of bodyweight per day. But this number can change depending on your activity levels. There are many protein calculators online that can tell you how much you need.

Hormones

Over and underactive thyroid can cause hair loss. Other hormonal imbalances like high testosterone, DHT or DHEA can also lead to hair loss from the scalp. Testing your hormones can give you valuable information on what’s causing your hair loss.

Habits

The little things you do to your hair can have a big effect on hair loss over time. Here are some habits that can prevent hair breakage and increase hair strength:

- Avoid ponytails and try switching to more slack clips instead

- Avoid over-brushing your hair, consider brushing just once a day

- Consider switching away from a brush and using a wide-toothed, wooden comb instead

- Massage your scalp with castor oil one or more times a month and let the oil soak for an hour before washing it out

- Avoid using heat on your hair and let it air-dry instead

- Don’t brush or comb your hair when it’s wet

- Change the location of your part often

- Only wash your hair as often as absolutely necessary

Stress

Of course, stress is a big trigger for hair loss and stress management is important for hair health.

I’ve used herbs, nutrition and even acupuncture to manage hair loss with positive results – especially in women. Take the time to uncover the cause of your hair loss and improve the health of your hair.

Anxiety, Depression and Hormones

Your hormones could be affecting your mood. If you’ve had mood swings before your period, at the start of menopause, during or after pregnancy, then you know what I mean. But hormones can affect your mood at other times as well – not just during specific phases of your life.

When hormone levels are higher or lower than they should be it can throw off your mood. Not everyone with anxiety will have the same hormonal imbalances. Likewise, not everyone with low mood will have the same hormonal imbalances. The key is to find out exactly what is going on with your hormones and then treat your unique hormone profile.

Estrogen: Elevated estrogen levels have been associated with panic attacks and depression. Low estrogen has also been associated with anxiety as well as low mood.

Thyroid Hormone: Hyperthyroidism (overactive thyroid) is often associated with anxiety. However, having hypothyroidism (underactive thyroid) can also be connected to anxiety. If you suffer with ongoing depression it may be worthwhile to check if your thyroid levels are low. Depression is a common symptom of hypothyroidism.

Progesterone: When progesterone levels are off it can contribute to anxiety and make you feel irritable and unable to cope. Usually, these symptoms are blamed on high progesterone. But low progesterone has been seen in anxious and depressed patients as well.

Testosterone: Low testosterone can contribute to low mood in both men and women.

Cortisol: Cortisol is often called “the stress hormone”. Usually when cortisol levels are higher than ideal it contributes to anxiety. When levels are low it can lower mood but it can also lead to a drained, burnt out, anxious feeling commonly called “tired but wired”.

Getting Tested

As a naturopath, I often test hormones by either a blood test or a saliva test. Blood testing for hormones has been around longer and has good evidence backing it up. However, I find that sometimes saliva testing can offer deeper insight into what's going on – especially when blood tests come back normal.

If you feel like your mood is “just not right”, it may be worth figuring out what’s going on with your hormones.

Moringa: What’s the Evidence?

This is the first article in a new series I’m starting called “What’s the Evidence?”. Every couple of weeks, I’ll discuss natural remedies that are trendy right now, and whether or not the claims about them have good evidence to back them up.

There’s been a lot of hype about moringa on the internet. Moringa is native to India but now grows in places like Africa, South America and the Caribbean. It's been called the “Miracle Tree” because it’s believed to treat a very wide range of health problems. It has been used for thousands of years by the ancient Indians, Greeks, Egyptians and Romans.

Nutrients and Special Properties

Many sources have reported that moringa is high in nutrients. It has a respectable amount of protein, vitamins and minerals like vitamin A, vitamin C, vitamin E, potassium and iron. It contains good fats like oleic acid and omega-3 fatty acids. It also seems to have high antioxidant levels. It shows signs of anti-inflammatory and anti-bacterial activity but it’s not clear how strong this activity is. It’s been used in cosmetics from past to present because of its nutrient content. However, what I’m more interested in is this: are these properties actually enough to improve health and reduce disease?

Liver Disease and Ulcers

Animal research has found that moringa protected against liver damage caused by medications. It also reduced liver fibrosis. Another animal study found that it protected from stomach ulcers induced by aspirin and other agents. Evidence on humans is sparse.

Asthma

One of the few human studies of moringa was in regards to asthma. In this study, moringa improved asthma symptoms and lung function test results. However, the researchers did not compare moringa to a control group. This means that it's not clear if the positive results were due to moringa or the placebo effect.

Cancer

The moringa studies on tumours and cancer are animal studies or cell studies rather than human studies. Some of these studies have been positive, but it’s not clear how moringa affects cancer in humans.

Diabetes

Here we have a few more human studies to look at. A trial in 1993 found that having moringa leaf with a meal led to less of a sugar spike in diabetics. This was in comparison to having bitter gourd or curry leaves with a meal.

In 2010, a small study of 46 unmedicated diabetics found that moringa leaf lowered fasting sugar levels.

In 2011, a study found that moringa lowered HbA1C levels in type two diabetics. However, it was only a 0.4% reduction and the quality of the study was poor.

A trial in 2016 found that moringa leaf increased insulin production. However, the subjects in the study were already healthy non-diabetics. We don't know if we would see an insulin boost in diabetics.

In 2021, a study showed that moringa reduce HBA1C in prediabetic patients. Patients who were taking a placebo instead of moringa had an increase in HBA1C. However, the improvement in HBA1C in the moringa group was very small.

Cholesterol and Triglycerides

In a 2010 study, 35 people with high cholesterol and high triglycerides were given either moringa leaf or a placebo. Moringa leaf did not lower triglycerides or bad cholesterol. There was a small drop in total cholesterol (1.6%) and a small increase in good cholesterol (6.3%). Interestingly, another study found more impressive drops in total cholesterol, bad cholesterol and triglycerides.

The Verdict

Moringa’s impact on health and disease is unclear. Most moringa studies are on animals or isolated cells rather than humans. The few human studies are often low in quality. If I didn’t mention a condition above it’s likely because the evidence was too weak to bring it up. Hopefully more promising evidence comes out in the future. If you feel like giving moringa a try based on all the history behind it, that’s totally up to you! As for myself, I’m going to wait on more evidence before recommending moringa.

Always choose your natural remedies wisely and get expert help when you need it. 

I help patients improve their mental health and hormone health. For a free list of foods linked to lower anxiety levels, click the link below.

Why Your Child Should See a Naturopath Before School Starts

Around this time of year, I see a lot of kids to help them get ready for the school year. Naturopathic medicine is perfect for children. It’s gentle and kids often respond quickly to natural remedies and diet changes. It also gets them excited about their health and wellbeing and sets them up for healthy habits long term.

Here are the most common conditions I see kids for before school starts.

Anxiety and Stress

You may be surprised at how many children experience stress and anxiety around this time. Kids often don’t know how to express when they’re feeling anxious. Their anxiety can show up as tummy aches, struggles with sleeping or changes in behaviour. There are many safe and effective natural approaches to managing this. Getting anxiety under control before school starts will help your child enjoy their school year and get the most out of it.

Eczema

Parents know that eczema can flare up in the fall and winter just as the school year is in full swing. This can be uncomfortable for kids and make it hard to focus on learning. Luckily, children often respond well to a good naturopathic treatment plan for eczema. They can focus less on itching and more on learning!

Cold and Flu

The back-to-school season is quickly followed by cold and flu season. When it comes to cold and flu, prevention is so much more effective than treatment. A solid immune boosting plan can make for a productive, smooth school year.

Tummy Troubles

Getting through a school day can be hard with tummy troubles. The most common tummy trouble kids suffer with is constipation. I tell parents to bring their kids in before school starts so that we can work together to fix any bowel issues before it's time to hit the books.

These are just a few of the issues that I see children for before the school year starts. If you’re wondering if naturopathic medicine is right for your child, book an appointment or free 15-minute consult today.

Naturopath Insurance Coverage: Why You Should Not Waste It

Did you know that naturopathic medicine is covered by most insurance companies? Too many times my patients have found out that they have coverage just before it expires. Many wish they started making use of their coverage years ago. Before you say to yourself “I don’t need to use my naturopath coverage” read this article. I’ll give you 5 reasons why you should not let your naturopath coverage go to waste.

1. You have a health condition

Here’s an obvious reason to make use of your coverage. Naturopathic medicine has so much to offer for so many health conditions. Even if you’re already being treated, I still suggest adding a naturopath to your health care team. We can improve results and minimize side effects. With the approval of your family doctor you may even be able to come off some medications.

2. You have no health issues but want to optimize your health

Maybe you have no official health diagnosis but you still want things to be running in top form. The body is constantly giving signs that it could use a tune up. Does your energy drop more often than you like? Do you have PMS, period cramps or irregular periods? Are your bowel movements irregular or do they look unhealthy? Are you a little bloated? How’s your skin or hair? How’s your mood? Pay attention to these signs your body is giving you and reach for the best health possible.

3. You want to prevent a health condition

Prevention is the best medicine. Does something run in your family? Be proactive and use naturopathic medicine to prevent disease. If a rough season is coming up for you (like allergy season, cold/flu season, a stressful time etc.) work with a naturopath to prepare yourself for it. This will save you from needing time off work and will maximize your productivity.

4. You want to learn about your body

I find it fun to learn about my own health. It’s nice to try new things like cosmetic acupuncture, regular acupuncture or herbs. It's also good to double check that your diet is healthy according to the latest research. If you're curious about testing for certain things, we can do that too. Patients especially enjoy testing for food sensitivities and hormonal imbalances. If you love learning, use your coverage to learn as much about yourself as you can.

5. Free Consults

You may want to use your coverage, but you feel hesitant because you don’t understand what on earth naturopathic medicine is. The solution to this is simple. Book a free 15-minute consult and ask all the questions you need. A consult is not a “sales pitch” – it’s simply a question and answer period.

Many people wish they could have naturopathic medicine coverage. If you have it, don’t let it go to waste. Trust me, there is so much you can gain from it.

Is Your Blood Pressure Being Measured Correctly?

Updated blood pressure guidelines were released in Canada this year. The guidelines state that blood pressure is often not measured correctly. Blood pressure is commonly falsely increased because of this. Below I discuss some important steps to keep in mind when taking your own blood pressure or having someone else take it.

 

Heart Level

Make sure your arm is at the same level as your heart when blood pressure is taken. If your arm is too low, levels can increase by up to 10 mmHg for the top number (systolic blood pressure) and 11 mmHg for the bottom number (diastolic blood pressure). Your arm should be well supported at heart level – you should not be using your own strength to support it. Lack of support can raise blood pressure by 2 mmHg for both the systolic and diastolic levels.

Uncrossed Legs

Uncross your legs during blood pressure readings. Crossed legs can raise pressure by up to 10/5 mmHg (i.e. 10 systolic points and 5 diastolic points).

No Talking

You should be silent when you have your blood pressure taken. Speaking during the procedure can increase pressure by 17/13 mmHg or more.

Let Your Temperature Regulate

If you were just exposed to the cold, this can spike blood pressure by 11/8 mmHg or more.

Cuff Size

Ensure that you’re using the correct cuff size. A cuff that is too small can falsely raise blood pressure. Follow the cuff size instructions for your home machine. Don’t hesitate to ask your healthcare provider if they’re using the right size.

Automated Is Preferred

The guidelines state that manual blood pressure (i.e. the gadget with the bulb that you pump) is still fine to use. However, blood pressure machines are preferred. Not all machine are recognized as reliable. Hypertension Canada lists some approved machines.

Multiple Readings

If blood pressure is high in the office, it’s best to have readings done at home as well. This is an important step before making a diagnosis of high blood pressure. When having blood pressure taken in an office, it’s recommended to have a machine take your blood pressure while you are sitting alone in a room. If a machine is being used by your healthcare provider, two or more readings should be done in one appointment. If a manual device is being used, at least 3 readings should be done in one appointment.

More Recommendations for At-Home Measurements

Here are some rules listed in the guidelines that you may be forgetting about:

- You should take your blood pressure on your non-dominant arm. If the top number is different between your two arms by more than 10 mmHg, then you should use the arm that gets the higher number.

- Sit for 5 minutes before taking your pressure.

- Your arm should be bare.

- Do measurements before breakfast and again two hours after dinner. Ideally, 2 measurements should be done in the morning and two in the evening for seven days.

- No caffeine or cigarettes for 60 minutes before readings and no exercise for 30 minutes before.

What do the Results Mean?

The guidelines listed some general cut-offs for high blood pressure. The cut-offs may differ depending on your unique health status. Talk to your family doctor and naturopath for more information.

- When using a machine: 135/85 mmHg or more is considered high.

- When using a manual device: 140/90 mmHg or more is high (130/85 mmHg is high-normal).

- When using a home monitor: 135/85 mmHg or more is high (remember, this is an average of several days of readings).

How Can I Help?

Working with both your family doctor and a naturopathic doctor can give you more options for keeping your blood pressure under control. Click below to book an appointment or free 15-minute consult to learn more.

Naturopathic Medicine for Anxiety and Depression

If you struggle with anxiety or depression, facing everyday tasks can become difficult. Simply getting out of bed to start your day can take a big effort when you’re dealing with either of these issues.

Working in mental health is one of my biggest passions as a naturopathic doctor. I’ve seen naturopathic medicine bring relief to many patients. I work with patients who have been newly diagnosed and those who have been suffering for decades. I work with patients who have not been prescribed medications and those who have. I've treated patients in all age groups - from pediatric to senior. I've seen a wide variety of cases and different levels of severity.

Treating anxiety and depression requires a multi-layered approach. It’s never about just one pill or one quick fix. These are the key building blocks I work on with my patients to treat their anxiety or depression:

- Good Nutrition: When you’re not feeling well, you may not be in the mood to prepare elaborate healthy meals. But that’s ok. I work with you to find ways to improve your diet as best as possible for you. That may mean very small changes or major diet overhauls – whatever you’re ready for. Getting proper nutrition is important for regulating your mood.

- Anxiety-Reducing and Mood-Boosting Habits: I help you plan how to fill your time with the lifestyle changes and habits shown in research to improve mental health.

- Biological Support: With chronic anxiety, the nervous system is often in overdrive and the body may need some help calming down. This is where gentle herbs and nutritional supplements come in. These tools can help give the body what it needs to lift your mood and reduce anxiety.

- Acupuncture: Acupuncture is an option many of my patients enjoy. Research has shown that acupuncture can improve anxiety and depression. It is believed to impact nervous system activity.

- Building Your Health Care Team: It’s useful to have a team of health care providers to treat your anxiety or depression. However, I know it can be overwhelming to find help on your own. I can assist in connecting you to the resources you may need.

Anxiety and depression can show up in so many different ways. They can lead to unhealthy habits like smoking and overeating. They can contribute to bowel issues and skin issues. They can throw hormones off balance and worsen pain and fatigue. Mental health affects the entire body and so getting help brings relief to both the mind and the body.

If you’re struggling with these issues, please don’t hesitate to seek out help. Ask all the questions you need at a free 15-minute consult with me or get started and book your first appointment.