cognitive health · coq10 · energy · vegan ·Aug 28, 2024

What is CoQ10? The Supplement and its Health Benefits

by Mark Robertson

You might have heard that COQ10 (or Co-Enzyme Q10 to give it its full name) is a “super-supplement” for all kinds of health conditions. And you’d be right! This powerful nutrient is essential to lots of different processes, which makes it an important supplement for a wide range of issues. Here we explore the many health benefits of COQ10 and explain the key factors to look for when choosing a COQ10 supplement.

What is COQ10?

COQ10 is a fat-soluble vitamin-like substance produced in the body and found naturally in certain foods. It is mainly produced in organs that have a high demand for energy [1] like the liver, lungs, kidneys, and heart, but it’s also synthesised in skeletal muscle and cell membranes.

COQ10 plays an essential role in cellular energy production. It also works as an antioxidant, helping to protect cells and organs against damage from free radicals and other harmful molecules.

Free radicals are chemically unstable molecules produced as a by-product of normal metabolic processes. Left unchecked, they can build up and damage DNA and cell structures. Antioxidants like COQ10 can neutralise free radicals and protect us against this damage.

We naturally produce less COQ10 as we age, which may partly explain why we become more prone to the harmful effects of free radicals as we get older. Many scientists believe free radicals add to the ageing process and contribute to age-associated conditions like dementia, cancer, and cardiovascular disease. COQ10 is rising in popularity as a health supplement because of its benefits for the effects of ageing and age-associated diseases.

What are the health benefits of COQ10?

COQ10 comes in two forms: ubiquinone and ubiquinol. Both names reflect the fact that this molecule is ubiquitous (widespread) in the body, and can help a broad range of conditions.

Supporting cardiovascular health

By decreasing oxidative damage from free radicals, CoQ10 can help maintain heart health, support heart function and lower blood pressure [2]. Risk factors for heart failure, such as high blood pressure, lead to cell damage, inflammation, and oxidative stress. Research shows that that CoQ10 supplements may reduce this damage and help improve heart failure symptoms and reduce major adverse cardiovascular events [2].

Energy production

CoQ10 is crucial for cellular energy production. Supplementation can enhance energy levels and help manage fatigue and tiredness [3]. This can be helpful for athletes and people who exercise frequently, those with age-related fatigue, and people managing chronic fatigue syndrome or fibromyalgia.

Cognitive support

As we age, our brain cells become less effective at producing energy and dealing with free radicals. There is a greater risk of increased inflammation in the brain and the development of cognitive conditions like Parkinson’s and dementia. COQ10 has neuroprotective effects in the brain [4] helping to tackle inflammation and support brain cell energy production.

Fertility support

CoQ10 helps maintain the energy required for sperm and egg development. Studies have shown supplementing with CoQ10 may increase the chances of pregnancy [5] in women undergoing Assisted Reproductive Technology procedures, when compared with placebo or no-treatment.

Managing migraines

CoQ10 resides mainly in the cellular mitochondria – the tiny “batteries” that power each cell. If mitochondrial function is disturbed, it can cause low energy in brain cells and increase the chances of migraine. Supplementing CoQ10 may reduce the duration and frequency of migraines in children and adults [6].

Cancer management and prevention

Ongoing research shows a promising role for COQ10 in cancer prevention and care. It supports cellular energy metabolism affected by cancer treatments and helps manage the increased oxidative stress and inflammation generated by treatments and any progression of the disease [7].

Gum disease

People with gum disease (also known as gingivitis) often have lower levels of COQ10. Research shows that using COQ10 supplements alongside conventional dental treatments like scaling and root planing provides better outcomes for oral health than using conventional treatments alone [8].

Ubiquinone Vs Ubiquinol – What’s the difference?

CoQ10 has two forms, CoQ10 (ubiquinone) and ‘active’ CoQ10, known as ubiquinol. Both forms are present in the body, but ubiquinol is the most common form in circulation.

There’s a theory that ubiquinol is the better form of COQ10 to supplement with because it’s the active form your body needs. However, this theory isn’t strictly true because it’s thought that ubiquinol reduces to ubiquinone during digestion. By using ubiquinol supplements, you’re essentially paying for an ingredient that does the same job as ubiquinone.

Many technical processes claim to increase the absorption of COQ10 by emulsifying it or using 'liposomal' forms. These versions often need to include stabilisers and additives like modified corn starch to create a stable, usable, product.

However, the benefits of these processes are usually marginal and rarely compare like for like. Ultimately, any fat-soluble nutrient needs to be taken alongside a main meal that includes fatty foods so that fat-digesting enzymes can stimulate absorption.

Here at Ethical Nutrition we prefer to use a type of COQ10 produced by natural fermentation processes. This form includes additional bioactive compounds beneficial to your health.

What foods contain COQ10?

Food sources include:

Fatty fish, like herring, salmon, mackerel, and sardines
Meat - especially organ meats like heart, liver, and kidney
Soybeans and tofu
Pistachios, peanuts and sesame seeds
Spinach, broccoli, cauliflower
Strawberries and oranges

It’s difficult to meet the body’s needs for COQ10 through diet alone if you have a specific health condition or are experiencing the effects of ageing. At times like this, a good quality COQ10 supplement is essential.

COQ10 supplements – dosages, side effects, and interactions

Possible side effects

When taken as directed, the majority of COQ10 supplements cause no side effects. However, some people may experience mild nausea, upset stomach, loss of appetite, or diarrhoea.

Medication interactions

If you are taking any type of medication, it is wise to check with your healthcare practitioner before using COQ10. It can potentially interact with anticoagulant and blood-thinning medications.

Certain medications can increase your need for COQ10. The most well-known of these are the statin drugs used to lower cholesterol.

Dosages

Most research into COQ10 uses dosages of 90-150mg. If you have a specific health condition or are taking statin medication you are likely to need a daily dose of 150mg. Please note that the safety of COQ10 supplements during pregnancy and breastfeeding has not been established yet so it’s important to consult your doctor about this.

Our COQ10 comes as a handy 1-a-day 150mg capsule. We recommend taking this during or immediately after your main meal for optimum absorption.

COQ10 and statin drugs

Statin drugs are designed to lower cholesterol. They do this by blocking part of the process of cholesterol synthesis in your liver. However, this pathway is also needed for COQ10 production. For millions of statin users this drop in COQ10 causes fatigue and muscle aches and pains. Taking a supplement can help, and small-scale studies show that COQ10 effectively reduces muscle pains associated with statin use [9].

How to choose the best COQ10 supplement

With such a wide range of COQ10 supplements available, how do you know where to begin? Points to consider include:

Bioavailability – what type of COQ10 is it and how well is it absorbed?
Are there any additives or colourings in the product?
Product strength and dosage – low strength capsules may need to be taken several times a day.

Here at Ethical Nutrition, we offer a high-quality, ethically sourced, 1-a-day CoQ10 supplement free from additives and other nasties. Check out our full range of supplements and save even more money with our convenient supplement bundles.

We hope this article has answered your questions about COQ10. If you want to know more, please do get in touch and we will do our best to advise.

References

Saini R. 2011. Coenzyme Q10: The essential nutrient. Journal of Pharmacy & BioAllied Sciences. vol 3(3):466-467. doi:10.4103/0975-7406.84471
Mantle, D. 2015. Coenzyme Q10 and cardiovascular disease: an overview. British Journal of Cardiology 22:160. doi:10.5837/bjc.2015.037
Tsai, I.C., Hsu, C.W., Chang, C.H., et al. 2022. Effectiveness of Coenzyme Q10 Supplementation for Reducing Fatigue: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Frontiers in Pharmacology. 13:883251. doi:10.3389/fphar.2022.883251
Bagheri, S., Haddadi, R., Saki, S., et al. 2023. Neuroprotective effects of coenzyme Q10 on neurological diseases: A review article. Frontiers in Neuroscience, 17, 1188839. https://doi.org/10.3389/fnins.2023.1188839
Florou, P., Anagnostis, P., Theocharis, P., et al. 2020. Does coenzyme Q10 supplementation improve fertility outcomes in women undergoing assisted reproductive technology procedures? A systematic review and meta-analysis of randomized-controlled trials. Journal of Assisted Reproduction and Genetics, 37(10), 2377-2387. https://doi.org/10.1007/s10815-020-01906-3
Shoeibi, A., Olfati, N., Soltani Sabi M., et al. 2017. Effectiveness of coenzyme Q10 in prophylactic treatment of migraine headache: an open-label, add-on, controlled trial. Acta Neurologica Belgica. 117(1):103-109. doi:10.1007/s13760-016-0697-z
Mantle, D., Rowbottom, H., Jones, J., et al. 2024. Energy Metabolism as a Therapeutic Target in Cancer: The Role of Coenzyme Q10. Oxygen, 4(2), 122-138. https://doi.org/10.3390/oxygen4020008
Manthena, S., Rao, M.V., Penubolu, L.P., et al. 2105. Effectiveness of CoQ10 Oral Supplements as an Adjunct to Scaling and Root Planing in Improving Periodontal Health. Journal of Clinical & Diagnostic Research vol 9(8): ZC26-8. doi: 10.7860/JCDR/2015/13486.6291. Epub 2015 Aug 1. PMID: 26436041; PMCID: PMC4576635.
Skarlovnik, A., Janić, M., Lunder, M., et al. 2014. Coenzyme Q10 supplementation decreases statin-related mild-to-moderate muscle symptoms: a randomized clinical study. Medical Science Monitor. Nov 6;20: 2183-8. doi: 10.12659/MSM.890777. PMID: 25375075; PMCID: PMC4226312.

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