What is CoQ10?

CoQ10, or ubiquinone, is a vitamin-like substance found in nearly all cells in the human body. Sometimes called vitamin P, CoQ10 is a vital component of cellular energy metabolism and for proper functioning of the mitochondria.

Discovered in 1957, it is involved in mitochondrial oxidative phosphorylation (ATP, or energy production), scavenging antioxidants, and preventing lipid peroxidation (aka oxidative damage to your lipid membranes and cells). The level of CoQ10 is the highest in organs with high rates of metabolism such as the heart, kidney, and liver, where it functions as an energy transfer molecule.

CoQ10 is an essential co-factor in the mitochondrial electron transport chain, where it accepts electrons from complex I and II, an activity that is vital for the production of ATP, also known as energy. CoQ10 also acts like an antioxidant, which helps to protects cell membranes.

While the body can make some CoQ10 endogenously (on its own), as we age our body’s ability to make CoQ10 on its own begins to decline. CoQ10 deficiency can also occur if we are deficient in certain nutrients, such as B6, as well as if we have increased levels of oxidative stress (due to aging, exercise, toxicity etc.) if any kind of mitochondrial disease exist and if we are currently taking cholesterol-lowering statin drugs. Those with diabetes, cancer, Parkinson’s disease and congestive heart failure have been found to have decreased plasma levels of CoQ10.

Health Benefits:
Cardiovascular Health—The highest concentration of CoQ10 in our bodies are found in the heart, liver and kidneys, making it an essential nutrient for cardiovascular health. CoQ10 protects against oxidative damage to LDL cholesterol, which can contribute to its heart health effects. Oxidative stress, obesity, metabolic syndrome and insulin resistance are crucial elements in the pathogenesis or development of atherosclerosis and cardiovascular disease, because of the association with oxidized LDLs and lipoproteins in triglycerides. CoQ10 can help reduce oxidative stress markers associated with cardiovascular disease.

Antioxidant Support—Coenzyme Q10 is one of the most important lipid antioxidants, which prevents the generation of free radicals, which can damage and modify proteins, lipids, and DNA. CoQ10 is an important mechanism of defense against oxidative stress. In many disease conditions there is a connection with increased generation of reactive oxygen species (ROS) and decreased cell functioning. CoQ10 has also been found to help recycle other antioxidants, such as vitamin C and vitamin E, in the body.

Female Hormone Support—Women who have hormone imbalances and inflammation at the root of their menstrual issues may benefit from supplementing with CoQ10. Women who suffer from PCOS tend to have higher levels of insulin and testosterone, which can create inflammation and hormone dysregulation, disrupting the function of the ovaries. Insulin resistance has also been shown to impair the function of the mitochondria, which can affect the quality of egg follicles. In a randomized trial published in the Journal of Clinical Endocrinology, women with PCOS received CoQ10 (100 mg) daily while another group received a placebo. After 12 weeks, the women with PCOS who took the CoQ10 saw significant reductions in glucose, insulin and total and LDL cholesterol levels.

Adrenal Support—Due to the importance of oxidative stress and the development of issues regarding the adrenal glands, research has found CoQ10 levels to be significantly lower in those with low adrenal function and pituitary deficiencies. CoQ10 has been shown to influence the secretion of adrenal hormones.

Energy Support—In order to make energy, organelles inside of our cells, known as mitochondria, take nutrients that we consume and turn them into usable sources of energy, known as ATP. In order for this conversion to happen, CoQ10 needs to be present. CoQ10 produces cellular energy, in fact, ubiquinol is responsible for 95 percent of the body's energy production! Ubiquinol also improves the health and energy of other organs by protecting cells from damage caused by free radicals and oxidative stress, which can cause us to have low energy and low cellular functioning.

Exercise Support/Muscle Damage—Research has found that CoQ10 supplementation reduced exercise-induced muscular injury in athletes. Intense physical exercise can cause muscular, tissue and cell damage, which can lead to increased levels of oxidative stress. One study found that those who took 300 mg of CoQ10 daily for 20 days had lower serum lipid peroxide levels, as well as increased neutrophil and leucocyte levels, which is important for immune health and recovery.

Stain Support—Statins work by essentially reducing an enzyme in the liver, known as HMG-CoA reductase, which decreases not only cholesterol production, but also decreases the production of CoQ10. Taking statin drugs can deplete our body’s reserves and production of CoQ10, so supplementing with this nutrient can synergistically support the effects of statin drugs if you happen to be taking them. CoQ10 supplementation can help to restore and support natural levels of this crucial nutrient, helping to counter the effects of stains.

Healthy Aging—The accumulation of free radical and oxidative damage to cell structures, as well as the production of reactive oxygen species (ROS) plays a role in not only mitochondrial dysfunction, but also in the aging process. ROS can be generated by the mitochondria as a byproduct of ATP production, and if they are not neutralize by free radicals, such as CoQ10, they can damage mitochondria over time, leading them to function less efficiently and to generate more damaging ROS, a vicious cycle. CoQ10 plays an important role in mitochondrial ATP synthesis and functions as an antioxidant in mitochondrial membranes, helping to support the aging process.

In a small study, those who received a combination of 100mg of selenium and 200 mg of CoQ10 for four years reported an improvement in vitality, physical performance, and quality of life. In a 12 year follow up of the participants in this study, they also showed a reduction in cardiovascular mortality.

Blood Glucose Support—Abnormal mitochondrial function, due to low CoQ10 levels, has been linked to insulin resistance, in fact, CoQ10 has been shown to improve insulin sensitivity and support blood sugar levels. Plasma concentrations of CoQ10 have been found to be lower in diabetic patients than healthy controls, supporting the idea that CoQ10 can play a role in managing blood sugar levels.

Brain Support—The brain, which is roughly 70 percent fat, is very susceptible to oxidative damage, due to its high fat content. Mitochondria dysfunction, coupled with oxidative damage, can lead to death of brain cells and the progression of disease, such as Alzheimer’s. CoQ10 may reduce the production of ROS and other damaging compounds that have been linked to cognitive decline.
Food Sources:

Just like in humans, CoQ10 is found in highest concentrations in animal tissues that require highest energy production, such as liver and heart (not always a fan favorite at the dinner table). Along with organ meats—liver, kidney and heart‚ CoQ1o is found in organic grass-fed beef, oysters, sardines and mackerel. Vegetarian sources of CoQ10 include spinach, broccoli, cauliflower, peanuts and soybeans. Regardless of the food source, you would have to eat much higher amounts to get adequate levels of CoQ10 (roughly 77 cups of broccoli to get 100 mg of CoQ10 and roughly five pounds of liver to get 100 mg of CoQ10) so supplementation is often a more efficient route.

Ubiquinol Vs Ubiquinone
CoQ10 supplements can be either be found in the oxidized form (ubiquinone) or reduced form (ubiquinol), which is known as the active form in the body; the names can be used almost interchangeably depending on the cell’s oxidative state. Research has found both forms to be equally capable of increasing circulating levels of CoQ10 in the body, so what matters most is how much total CoQ10 your body is able to absorb from whichever supplement you chose to take.

Supplement Absorption and Dosage
It is estimated that over 60 percent of an oral dose of supplemental CoQ10 is excreted in the feces, and its absorption is highly dependent on food intake—namely, CoQ10 is best absorbed with when taken with some other dietary fat.

According to the Physicians’ Desk Reference, “it takes about three weeks of daily dosing with CoQ10 to reach maximal serum concentrations, which then plateau with continuous daily dosing.” Start with a lower dosage, around 90 mg, and work your way up to around 200 mg for a higher dosage. The dosage used in clinical studies is 50 to 1200 mg daily.

If you exercise a lot, are over the age of 60, are taking a statin or have recently had cardiovascular health issue, you might want to consider being on the higher end of dosage (200-300 mg), however, always speak with your doctor regarding supplementation.

References:
Physician’s Desk Reference for Nutritional Supplements, 2001.Medical Economics Company, Inc. Montvale, NJ.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3178961/
https://lpi.oregonstate.edu/mic/dietary-factors/coenzyme-Q10
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257126/

Brianna Diorio is a clinical nutritionist with an MS in human nutrition. She is also a holistic lifestyle coach and NASM CPT. Diorio advocates a holistic and naturopathic approach toward health and wellness, placing importance on proper digestive health, gluten-free living, herbal supplementation and using food as functional medicine as information for our cells. She is the director of training and education at Vitamer Laboratories in Irvine, CA.