What is CoQ10?
Coenzyme Q10 (CoQ10) is an antioxidant that your body produces naturally. Your cells use CoQ10 for growth and maintenance.
As you age, the levels of CoQ10 in your body naturally decline. Coenzyme Q10 is a vitamin-like substance that is found in all human tissues, with the highest concentrations in the heart, brain, kidney, and liver.
Additionally, individuals with specific health conditions, such as heart disease, and those taking statins, which are cholesterol-lowering medications, tend to have reduced CoQ10 levels.
Where can you get CoQ10 naturally from diet?
CoQ10 can be sourced from meat, fish, and nuts, yet the quantities found in these dietary options are insufficient to significantly boost CoQ10 levels in your system, since CoQ10 has poor absorption rates, supplementation may be necessary in cases of deficiency when food isn’t enough.
CoQ10 is considered fat-soluble meaning it is best taken alongside a high-fat meal to increase absorption. However, bioavailability of this nutrient is still low regardless of how it is taken in, so long-term supplementation may be necessary for certain individuals. Up to 1,200 mg per day has been proven safe for long-term use.
What does CoQ10 do for us?
Coenzyme Q10 supports mitochondrial function in the cells through its essential role in the generation of ATP energy. It is a powerful lipid-soluble antioxidant, protecting the cells against damage caused by harmful free radicals
As we age (>40 years) the cellular bio-synthesis of Coenzyme Q10 declines. One estimate suggests that the bio-synthesis of Coenzyme Q10 in heart muscle cells is reduced to half at 80 years at which point there is a definite need for daily supplementation with a bio-available CoQ10 supplement.
As previously stated, CoQ10 acts as an antioxidant to neutralize free radicals to help protect your cells and DNA from damage. Too many free radicals in the body can contribute to chronic inflammation and lead to a variety of inflammatory health conditions such as heart disease, autoimmune conditions, and even cancer.
What are the health benefits of CoQ10?
- Lowered inflammation - The powerful antioxidant may have the ability to reduce the level of inflammatory factors in people in a variety of health conditions by reducing levels of the inflammatory compounds CRP and TNF-a as well as the pro-inflammatory cytokine IL-6. This is most likely due to its ability to inhibit production of the inflammatory protein NF-kB.
- Better heart health - CoQ10 has been shown to help the heart in many other ways. It can lower blood pressure, reduce death from heart failure, and lower the risk of a second heart attack. CoQ10 may even reduce side effects of statin drugs, such as muscle pain and weakness. That effect alone could make it easier to keep taking your statin medication
- Migraine relief - Those who struggle with frequent migraines are also more likely to have lower levels of CoQ10. But research has shown that regular supplementation can help alleviate migraine severity and frequency.
- Fibromyalgia / Chronic Fatigue Syndrome – It was found that CoQ10 produced significant reductions in fibromyalgia impact scores with reductions in pain, fatigue and morning tiredness most prominently occurring. Physiologically, reductions in inflammation, increases in antioxidant levels, mitochondrial biogenesis and AMPK gene expression were found. Another small study from the same group found that CoQ10 increased serotonin levels and reduced depression in fibromyalgia.
- Stabilized blood sugar - By improving insulin resistance, supplementation of CoQ10 can help reduce blood sugar levels for those with higher than normal levels.
- Improved Brain Health - One study published in the Journal of Clinical Psychopharmacology found that in 18 people with depression found that 400 to 800 mg/day CoQ10 for a month decreased the severity of depression symptoms and significantly improved symptoms of fatigue, sadness, and difficulty concentrating or brain fog.
- Parkinsons Disease - According to Parkinson’s News Today, the antioxidants found in CoQ10 can contribute to clearing out the toxic molecules created by these neural disorders, which can help improve symptoms. However, it must be taken in high doses for an effect to be seen.
- Lung Health - Studies suggest CoQ10 supplements may help increase the sufficiency of cells which may lead to an improvement in lung health. If you have a lung or respiratory condition, we recommend talking to your doctor or a pharmacist before taking supplements.
How to take CooQ10?
The exact recommended dose of CoQ10 will vary according to the following factors:
a person’s age
a person’s health
the condition receiving treatment
Standard daily doses of CoQ10 range from 60 mg to 500 mg. The highest recommended dose is 1,200 mg. However, clinical trials have used dosages as high as 3,000 mg per day.
Different types of CoQ10 supplements may also require different dosages. Most supplements contain the inactive form of CoQ10, ubiquinone, which is harder to absorb than ubiquinol.
A 2018 randomized trial compared the effects of 200 mg daily doses of ubiquinone and ubiquinol supplements on CoQ10 levels in older men. Ubiquinol supplementation led to a 1.5-fold increase in the amount of CoQ10 in the blood. Supplements containing ubiquinone did not have a significant effect on CoQ10 levels.
Are there any side effects of CoQ10?
While CoQ10 is generally safe for most people, if you are taking blood thinners it may decrease their effectiveness. It’s important to talk with your doctor before adding in supplements to avoid any possible interactions.
Are you interested in trying CoQ10?
We recommend the following supplements.
Bioactive Ubiquinol from Pharmanord
Revive Active Ubiquinol
Bioactive Coq10
Experts do not recommend CoQ10 for people taking blood-thinning medications, insulin, or certain chemotherapy drugs.