Izithasiselo Ezihamba Phambili Zokukhulelwa ngo-2026: Umhlahlandlela Ophelele Wabashadile Abazama Ukukhulelwa

Uma uzama ukukhulelwa, cishe usuke usuhlangabezane nenqwaba yezithasiselo zokukhulelwa—kusukela ku-CoQ10 ne-folate kuya empandeni ye-maca nama-omega-3. Imakethe yezithasiselo zokukhulelwa e-United States ikhule kakhulu, abantu baseMelika bechitha ngaphezu kuka-$500 million ngonyaka emikhiqizweni eyenzelwe ukusekela impilo yokuzala. Kodwa yiziphi izithasiselo ezisebenzayo ngempela, yiziphi ezigciniwe ngesayensi, futhi ukhetha kanjani ezilungile ezidingweni zakho ezithile?

Lo mhlahlandlela ophelele uchaza kabanzi izithasiselo ezibaluleke kakhulu zokukhulelwa ngo-2026, usebenzisa ucwaningo lwakamuva lwezokwelapha nezincomo zochwepheshe ukuze kukusize wenze izinqumo ezinolwazi. Noma usaqala uhambo lokuzama ukukhulelwa noma usuzame izinyanga eziningana, ukuqonda ukuthi ukudla nezithasiselo zingasekela kanjani ikhono lokukhulelwa kuwumgogodla obalulekile waleli phazili.

Kungani Izithasiselo Zokukhulelwa Zibalulekile: Isayensi Engemuva Kokusekelwa Ngokudla

Ikhono lokukhulelwa lithonywa kakhulu isimo sezondlo. Ukushoda kwamavithamini namaminerali abalulekile kungalimaza ikhwalithi yamaqanda, ukukhiqizwa kwesidoda, ibhalansi yama-hormone, kanye nesimo esingaphakathi kwesibeletho. Ucwaningo lwango-2024 olwashicilelwa kumagazini Nutrients lwaqinisekisa ukuthi izithasiselo zeminonjana ezihlosiwe zingathuthukisa kakhulu imiphumela yamazambane azama ukukhulelwa, ikakhulukazi uma zihlanganiswe nokudla okulinganayo nendlela yokuphila enempilo.

Ukudla kwanamuhla okuvamile e-United States, naphezu kokuba namakhalori amaningi, kuvame ukungeneleli ngezondlo ezibalulekile ekuzaleni. Ukudla okucutshunguliwe, ukuncipha kwamaminerali enhlabathini, nezici zendlela yokuphila ezifana nokucindezeleka nokuchayeka kumakhemikhali angcolisa imvelo konke kuhlanganisana kudale izikhala kwezondlo. Kwabesifazane, i-folate eyanele, insimbi, ne-vitamin D kubaluleke kakhulu ngaphambi nangesikhathi sokuqala sokukhulelwa. Emadodeni, i-zinc, i-selenium, nama-antioxidant adlala indima ebalulekile ekuvikelweni kwe-DNA yesidoda nasekuthutheni kwaso.

Izithasiselo azibuyiseli esikhundleni sokudla okunempilo—ziyasisiza sona. Igama ngokwalo lisho lokho. Kodwa kubantu abaningi, inhlanganisela yokudla okunempilo kanye nezithasiselo eziqondiswe kahle yakha izimo zezondlo ezikahle kakhulu zokukhulelwa.

Izithasiselo Ezibalulekile Zokukhulelwa Kwabesifazane

Impilo yokuzala yabesifazane incike ekusebenzeni ngokuhlanganyela okuyinkimbinkimbi kwama-hormone, ikhwalithi yamaqanda kanye nempilo yesibeletho. Lezi zengezo zondlo ezilandelayo zinezibufakazi eziqinile kakhulu ekusekeleni ikhono lokukhulelwa kwabesifazane:

• Folate (Methylfolate): Elona vithamini libaluleke kakhulu ngaphambi kokukhulelwa. I-CDC incoma ama-400–800 mcg nsuku zonke ngaphambi nangesigaba sokuqala sokukhulelwa ukuvimbela ukungavikeleki kahle kwesimiso samathambo emisipha yomgogodla nengqondo (neural tube defects). Okubalulekile ukuthi abesifazane abaningi bathwala uguquko lwezakhi zofuzo (MTHFR) oluphazamisa ukuguqulwa kwe-folic acid—i-methylfolate idlula ngokuphelele lolu daba. I-meta-analysis yango-2023 yathola ukuthi ukuba nesimo esanele se-folate kuhlotshaniswa namazinga aphezulu okubeletha izingane eziphilayo kwabesifazane abenza ukwelashwa kokungazali.
• CoQ10 (Coenzyme Q10): Lo antioxidant onamandla udlala indima esemqoka ekukhiqizeni amandla emaselini ngaphakathi esibelethweni. Ikhwalithi yamaqanda yehla ngokuhamba kweminyaka ngenxa yokuthi izinga le-CoQ10 lehla ngokwemvelo njengoba siba mdala. Izifundo ziphakamisa ukuthi ukuthatha ama-200–600 mg e-CoQ10 nsuku zonke kungathuthukisa ikhwalithi yamaqanda nesibalo sawo esisele esibelethweni, ikakhulukazi kwabesifazane abaneminyaka engaphezu kwengu-35. Ucwaningo olubalulekile lwango-2018 lwakhombisa impendulo engcono ekugqugquzelweni kwe-ovary kwabesifazane asebekhulile ababethatha i-CoQ10.
• Ivithamini D: Ivame ukubizwa ngokuthi “ivithamini yelanga,” i-vitamin D ibalulekile ekulinganiseni amahomoni nasekusebenzeni komzimba wokuzivikela ezifweni. Ucwaningo olushicilelwe ku-Journal of Clinical Endocrinology & Metabolism lwathola ukuthi abesifazane abanaso isilinganiso esanele se-vitamin D babenezinga eliphansi kakhulu lemiphumela yokukhulelwa. Zama ukuba nezinga legazi elingu-40–60 ng/mL—iningi lamaMelika lingaphansi kakhulu kwalo mngcele.
• Insimbi (Iron): Ukungazali okubangelwa ukungavuthwa kweqanda kuhlotshaniswa nokungenele kahle kokuthola insimbi ekudleni. Ucwaningo lwe-Nurses' Health Study II lwathola ukuthi abesifazane ababethatha ama-supplement e-insimbi babe nengozi ephansi ngo-40% yokungazali ngenxa yokungavuthwa kweqanda uma kuqhathaniswa nalabo ababengawathathi. Khetha i-non-heme iron ehambisana ne-vitamin C ukuze ukumuncwa kube ngcono.
• Ama-Omega-3 Fatty Acids (DHA/EPA): La mafutha abalulekile asiza ekulinganiseni amahomoni, anciphise ukuvuvukala, futhi abalulekile ekuthuthukiseni ubuchopho bengane esesiswini. Ucwaningo luphakamisa ukuthi ama-omega-3 angathuthukisa ikhwalithi yamaqanda nokugeleza kwegazi esibelethweni. Bheka ama-1,000–2,000 mg e-DHA/EPA ahlanganisiwe nsuku zonke avela emthonjeni ohlanzekile, ohlolwe yinhlangano ezimele.
• I-Inositol (Myo-Inositol + D-Chiro-Inositol): Iwusizo ikakhulukazi kwabesifazane abane-PCOS, i-inositol isekela ukuzwela kwe-insulin nokulawulwa kwamahomoni. Izifundo eziningana zocwaningo lwezokwelapha zikhombisile ukuthi ukuthatha i-myo-inositol kungathuthukisa ikhwalithi yamaqanda, ukujikeleza kokuya esikhathini okuvamile, kanye nezinga lokuvuthwa kweqanda kwabesifazane abane-PCOS.

Ama-supplement Abalulekile Okuzala Kwabesilisa

Ukungazali okuvela ohlangothini lwesilisa kubalwa cishe ku-40–50% wazo zonke izehlakalo zokungazali, kodwa izidingo zokudla zamadoda ngesikhathi sokuzama ukukhulelwa zivame ukunganakwa. Isidoda sithatha cishe izinsuku ezingu-74 ukuthi sivuthwe—okusho ukuthi ama-supplement indoda ewasebenzisa namuhla azothinta isidoda esizokhiqizwa cishe emuva kwezinyanga ezintathu. Lokhu kwenza ukuthi ukuqala kusenesikhathi nokusebenzisa ama-supplement ngendlela eqhubekayo kube kubaluleke kakhulu.

• Zinc: Ebalulekile ekukhiqizweni kwe-testosterone, ekwakhiweni kwesidoda nasekuhlanganisweni kwe-DNA. Ukuntuleka kwe-zinc kuhlotshaniswa nenani eliphansi lesidoda nokunyakaza okungesihle. Izifundo eziningi zibonisile ukuthi ukwengeza i-zinc kuthuthukisa izinkomba zesidoda emadodeni abanamazinga angaphansi kokujwayelekile. Hlose u-15–30 mg ngosuku.
• Selenium: I-mineral ye-antioxidant ebalulekile ekunyakazeni kwesidoda nasekuvikeleni ekulimazweni okubangelwa i-oxidative stress. Uhlaziyo olubanzi lwango-2023 luthole ukuthi ukwengeza i-selenium kuthuthukise kakhulu ukunyakaza nokwakheka kwesidoda emadodeni abanezinkinga zokuzala ezibangelwa amadoda.
• CoQ10: Ibaluleke ngendlela efanayo emadodeni nasemakhosikazini. Amaseli esidoda abuthaka kakhulu ku-oxidative stress, kanti i-CoQ10 ivikela ekulimaleni okubangelwa ama-free radical ngenkathi isekela ukukhiqizwa kwamandla adingekayo ekunyakazeni. Ucwaningo lukhombisa ukuthi u-200–300 mg ngosuku kungathuthukisa ukugxila, ukunyakaza nokwakheka kwesidoda.
• Vitamin C: I-antioxidant enamandla enciphisa ukuqhekeka kwe-DNA yesidoda—okuyisibonakaliso esiyinhloko sekhwalithi yesidoda. Izifundo zikhombisile ukuthi u-1,000 mg we-vitamin C ngosuku kunganciphisa ukuqhekeka kwe-DNA futhi kuthuthukise impilo yesidoda iyonke kungakapheli izinyanga ezi-2.
• L-Carnitine ne-Acetyl-L-Carnitine: Lezi zinhlanganisela zigxile kakhulu ku-epididymis lapho isidoda sivuthwa khona, futhi zibalulekile ekunyakazeni kwesidoda. Ukwengeza lezi zengezo kukhombiswe ukuthi kuthuthukisa kokubili ukunyakaza nokwakheka kwesidoda ezifundweni zezokwelapha.
• Inhlanganisela ye-Folate + Zinc: Ucwaningo lukhombisile ukuthi inhlanganisela ye-folic acid ne-zinc inyusa kakhulu inani lesidoda emadodeni anezinkinga zokuzala—ngokufika ku-74% ocwaningweni olulodwa olubalulekile.

Ama-antioxidant nendima yawo empilweni yokuzala

I-oxidative stress—ukungalingani phakathi kwama-free radical nama-antioxidant emzimbeni—sekuyaziwa ngokwengeziwe njengomnikeli omkhulu enkingeni yokungazali emadodeni nasemakhosikazini. Ama-free radical alimaza i-DNA yamaqanda, anciphise ukunyakaza kwesidoda, aphazamise ukuhanjiswa kwamahomoni, futhi abangele ukuthi isibeletho singasebenzi kahle. Ukwengeza ama-antioxidant emithini kusiza ukunciphisa lokhu kulimala.

Ama-antioxidant abalulekile ekuzaleni afaka:

• Vitamin E: Isebenzisana kahle ne-vitamin C ne-selenium ukuvikela amaseli okuzala ekulimazweni okubangelwa i-oxidative stress. Izifundo zibonisa ukuthi u-400–800 IU ngosuku kungathuthukisa ukusebenza kwesidoda nokwamukelwa kwe-endometrium.
• Alpha-Lipoic Acid (ALA): I-antioxidant eguquguqukayo evuselela amanye ama-antioxidant (kuhlanganisa ama-vitamin C no-E) futhi ithuthukise ukuzwela kwe-insulin—okuyinto ebalulekile kwabesifazane abane-PCOS.
• N-Acetyl Cysteine (NAC): Isandulele se-glutathione, i-antioxidant eyinhloko yomzimba. I-NAC ikhombise ithemba elikhulu ekuthuthukiseni imiphumela yokuzala kwabesifazane abane-PCOS nasekunciphiseni ukulimala kwe-DNA kwesidoda emadodeni.
• Lycopene: Itholakala otamatisini nakwezinye izinhlobo zokudla okubomvu, i-lycopene iwusizo ikakhulukazi ekwandiseni inzalo yamadoda. Ucwaningo lukhombisa ukuthi ingathuthukisa ukugxila kwesidoda nokunyakaza kwaso kuyilapho yehlisa izinga lesidoda elinesimo esingajwayelekile.

Umbiko wekomiti lokuzijwayeza le-American Society for Reproductive Medicine (ASRM) ka-2024 wamukela ukuthi ukungeza ama-antioxidant kukhombisa “ubufakazi obuthembisayo” bokuthuthukisa imiphumela yokuzala kubobabili ubulili, yize kusacelwa izindlela ezenzelwe umuntu ngamunye.

Ama-Herbal Supplement: Ubufakazi Bothini

Ama-herbal supplement asesesikhala esiyinkimbinkimbi emhlabeni wama-supplement okwandisa inzalo. Nakuba amaningi esetshenziswe ngokwesiko amakhulu eminyaka, ubufakazi bezokwelapha bunqunyelwe uma buqhathaniswa namavithamini namaminerali. Noma kunjalo, kunezithasiselo zezitshalo eziningana ezisekelwa wucwaningo oluvela kancane kancane:

• Vitex (Chaste Tree Berry): Isetshenziswe amakhulu eminyaka ukusekela ibhalansi yamahomoni kwabesifazane. Izifundo zokwelashwa zikhombisa ukuthi ingasiza ukuvuselela imijikelezo engajwayelekile nokusekela ukukhiqizwa kwe-progesterone esigabeni se-luteal. Ifanele kakhulu abesifazane abanokushoda kwesigaba se-luteal noma abanezikhathi ezingajwayelekile.
• Ashwagandha: Isitshalo esiyi-adaptogen esisiza umzimba ukubhekana nengcindezi—eyaziwa njengento ephazamisa inzalo. Ucwaningo lukhombisa ukuthi i-ashwagandha inganciphisa amazinga e-cortisol futhi, emadodeni, ikhombisile ukuthuthukisa inani lesidoda nokunyakaza kwaso (motility) kuze kufike ku-167% ocwaningweni olulodwa.
• Impande ye-Maca: Imifino yempande evela e-Peru esetshenziswa ngokwesiko ukusekela inkanuko yezocansi (libido) nokuzala. Ubufakazi obuthile bubonisa ukuthi ingase ithuthukise ukukhiqizwa kwesidoda emadodeni. Kwabesifazane, ubufakazi bunqunyelwe kakhulu, kodwa ngokujwayelekile ibhekwa njengiphephile.
• Uwoyela We-Evening Primrose (EPO): Ucebe nge-gamma-linolenic acid (GLA), i-EPO kucatshangwa ukuthi isekela ikhwalithi ye-cervical mucus. Kufanele isetshenziswe kuphela esigabeni sokuqala somjikelezo wokuya esikhathini (ngaphambi kokuvuthwa kweqanda), ngoba ingaphazamisa ukunamathisela kwegciwane (implantation) uma isetshenziswa ngemuva kokuvuthwa kweqanda.

Isaziso esibalulekile: Hlala uxoxa nodokotela wakho noma umhlinzeki wakho wezempilo ngaphambi kokuqala noma yimaphi ama-herbal supplement, ikakhulukazi uma uthola ukwelashwa kokuzala. Ezinye izitshalo zingase zisebenzisane nemithi oyiphuza noma zithinte amazinga amahomoni ngendlela engehlihlosiwe.

Indlela Yokukhetha I-Supplement Yokwandisa Inzalo Esekela Ikhwalithi

Ngenxa yezinkulungwane zama-supplement okwandisa inzalo emakethe, izinga lawo liyahluka kakhulu. Nakhu ongakubheka:

• Ukuhlolwa Ngenhlangano Ezimele (Third-Party Testing): Bheka imikhiqizo ehlolwe izinhlangano ezizimele ezifana ne-NSF International, i-USP, noma i-Informed Sport. Lokhu kuqinisekisa ukuthi umkhiqizo uqukethe lokho okushiwo yilebula futhi ukhululekile ekungcolisweni.
• Izindlela Ezitholakala Kalula Emzimbeni (Bioavailable Forms): Uhlobo lwesondlo lubalulekile njengomthamo walo. Khetha i-methylfolate kuno-folic acid, i-magnesium glycinate kuno-magnesium oxide, kanye ne-zinc picolinate kuno-zinc oxide ukuze umzimba ukwazi ukumunca kangcono.
• Imithamo Efanele: Imithamo esekelwa ucwaningo, hhayi “izilinganiso ezincane” ezengezwe nje ngenhloso yokukhangisa. Hlola ukuthi izakhi ezisemqoka zikhona yini ngemithamo efundwe ezifundweni zezokwelapha.
• Ukubhalwa Kwamathegi Obala: Gwema “ama-proprietary blends” afihla inani lezithako ngayinye. Kufanele ukwazi ukubona ngokusobala ukuthi uthola malini wezithako ngayinye.
• Ayikho Imigcwalisi Engadingekile: Gwema imikhiqizo enamabala okwenziwa, i-titanium dioxide, noma ezinye izithako ezingadingekile.
• Amarisiphi Agxile Kubantu Ababini: Ezinye izinhlobo zemikhiqizo zinikeza izinhlelo ezibanzi “zakhe nengezakhe” ezibhekana nokuzala kowesilisa nowesifazane ndawonye ngendlela ehlelekile—elula futhi ngokuvamile engabizi kakhulu.

Isikhathi Nobude Besikhathi: Nini Ukuqala Futhi Isikhathi Eside Ongazithatha Ngaso Izithasiselo

Isikhathi sibalulekile. Ochwepheshe abaningi bezokuzala batusa ukuqala izithasiselo zangaphambi kokuzama ukukhulelwa okungenani izinyanga ezingu-3 ngaphambi kokuzama ukukhulelwa—futhi kube ngcono uma kungamaviki angu-6 ngaphambi kwalokho. Nansi imbangela:

• Amaqanda athatha cishe izinsuku ezingu-90 ukuba avuthwe ngaphambi kokuphuma. Izithasiselo ezithathwa manje zithinta iqanda elizokhishwa ezinyangeni ezingu-3 ezizayo.
• Isidoda sithatha izinsuku ezingu-74 ukuba sithuthukise, ngakho amadoda kufanele aqale ukuthatha izithasiselo kudala kusenesikhathi.
• I-Vithamini D nezinye izakhi ezincibilika kumafutha zithatha isikhathi ukuze zakheke ezicutshini zibe sezingeni elanele.
• Ukwakha imikhuba enempilo (kuhlanganise nemikhuba yokuthatha izithasiselo) ngaphambi kwesimo esiphuthumayo sokuzama ukukhulelwa kusiza ukusungula ukuvumelana okuqhubekayo.

Qhubeka uthatha amavithamini okubeletha kuyo yonke inkathi yokukhulelwa futhi, uma uncelisa, nasezikhathini zangemva kokubeletha. Izidingo zokudla okunomsoco ngesikhathi sokukhulelwa nangesikhathi sokuncelisa ziphakeme nakakhulu kunesigaba sangaphambi kokuzama ukukhulelwa.

Imibuzo Evame Ukubuzwa Mayelana Nezithasiselo Zokuzala

Umbuzo: Ingabe izithasiselo zokuzala zingaqinisekisa ukukhulelwa?
Impendulo: Akukho sithasiselo esingaqinisekisa ukukhulelwa. Izithasiselo zokuzala zisekela impilo yokuzala ngokwenza izinga lokudla okunomsoco libe sezingeni elihle, kodwa zisebenza kangcono njengengxenye yendlela ebanzi ehlanganisa ukudla okulinganiselayo, isisindo esinempilo, ukuzivocavoca njalo, ukuphathwa kwengcindezi, nokunakekelwa kwezokwelashwa okufanele.

Umbuzo: Ingabe izithasiselo zokuzala ziphephile?
Impendulo: Iningi lezithasiselo zokuzala eziqukethe amavithamini namaminerali lithathwa njengeliphephile uma zithathwa ngemithamo efanele. Izithasiselo zamakhambi zidinga ukuqapha okukhulu. Hlala uthintana nodokotela wakho wezifo zabesifazane (OB-GYN) noma udokotela okhethekile kwezokuzala ngaphambi kokuqala noma iyiphi isithasiselo esisha, ikakhulukazi uma unesimo sezempilo esingapheli noma uthatha imithi.

Umbuzo: Ngabe amadoda ngempela adinga izithasiselo zokuzala?
Impendulo: Nakanjani. Ukungazali okubangelwa indoda kunikeza cishe ingxenye yazo zonke izimo. Impilo yesidoda iyazwelana kakhulu nokusekelwa kokudla okunempilo, futhi kunezithasiselo eziningana ezifundwe kahle—i-CoQ10, i-zinc, i-selenium, kanye nama-antioxidant—ezibonise ukuthuthuka okulinganisekayo ezinkombeni zekhwalithi yesidoda.

Q: Kuthatha isikhathi esingakanani ukuba izithasiselo zokuzala zisebenze?
A: Ngoba amaqanda nesidoda zithatha izinsuku ezingu-70–90 ukuthuthuka, abacwaningi abaningi batusa okungenani izinyanga ezintathu zokuthatha izithasiselo ngaphambi kokulindela ukubona ushintsho olulinganisekayo. Ezinye izinzuzo (ezifana nokuthuthuka komsila wesibeletho noma ukwehla kokuvuvukala) zingavela masinyane.

Q: Ingabe ngingathatha nje i-vitamin ye-prenatal evamile esikhundleni sesithasiselo sokuzala?
A: Amavithamini e-prenatal ayisisekelo esihle kodwa angase angabi nawo wonke amakha okondlayo akhethekile okuzala njengama-CoQ10, i-inositol, noma imithamo ephakeme yama-antioxidant abalulekile. Abantu abaningi abashadile bayazuza emavithamini e-prenatal plus izithasiselo eziqondiswe ezidingweni zabo ezithile.

Q: Uyini umehluko phakathi kwe-folic acid ne-folate (methylfolate)?
A: I-folic acid iyifomu lokwenziwa okudingeka liguqulwe umzimba libe yi-folate esebenzayo. Abesifazane abanoluhlobo lofuzo oluvamile i-MTHFR abakwazi ukuluguqula kahle lolu hlobo. I-methylfolate (ebizwa nangokuthi 5-MTHF) ifomu elisebenzayo elingawudlula lo mgoqo wokuguqulwa futhi linconyelwe abesifazane abaningi, ikakhulukazi labo abanenkinga yofuzo ye-MTHFR.

Q: Ingabe izithasiselo ezibizayo zihlale ziyingcono?
A: Akuphoqelekile. Intengo ingabonisa ikhwalithi, kodwa ingabuye iveze ukumakethwa. Gxila ekuhlolweni okwenziwa izinhlangano ezizimele, ezifweni ezimuncwa kalula umzimba, kanye nemithamo efanele kunokugxila enanini kuphela. Hlola izindinganiso zokukhiqiza zomkhiqizo futhi ubheke ubucacile bolwazi abanikeza lona.

Q: Ingabe kufanele ngiyeke ukuthatha izithasiselo uma sengikhulelwe?
A: Izithasiselo eziningi zokuzala kufanele ziguqukele emavithamini e-prenatal uma ukukhulelwa sekuqinisekisiwe. Ezinye izinto ezifana ne-CoQ10 ne-DHA ziyasiza phakathi nayo yonke inkathi yokukhulelwa. Xoxa ngohlelo lwakho lwezithasiselo nodokotela wakho wempilo ngesikhathi sokuvakasha kwakho kokuqala kwe-prenatal.

Q: Ingabe izithasiselo eziningi zingaba yingozi?
A: Yebo. Amavithamini ancibilika kumafutha (A, D, E, K) anganqwabelana abe sezingeni eliyingozi uma kuthathwa kakhulu. Ikakhulukazi i-vitamin A ingadala ukukhubazeka kokuzalwa uma idosela phezulu kakhulu. Hlala njalo ngaphakathi kwemikhawulo ezinconyiwe futhi wazise udokotela wakho ngazo zonke izinto ozithathayo.

Q: Ingabe kukhona isikhathi esingcono sosuku sokuthatha izithasiselo zokuzala?
A: Abantu abaningi bakuthola kulula ukuthatha izithasiselo ngesikhathi sokudla ukuze kuncishiswe noma yikuphi ukungakhululeki esiswini. Amavithamini ancibilika kumafutha (D, E, K, CoQ10) amuncwa kangcono uma kudliwe ukudla okuqukethe amafutha. I-iron kufanele ithathwe yodwa ihlukaniswe ne-calcium, ngoba i-calcium ivimba ukumuncwa kwayo.