CoQ10 Benefits For Mitochondrial Health
Updated Aug. 30th, 2024 | Read Time: 6 Minutes | What You Will Learn:
- Common Mitochondrial Dysfunctions
- Coenzyme Q10 Benefits On Mitochondrial Health
- Coenzyme Q10 Supplement Benefits for Mitochondrial Health
- Maximize Q10 Benefits: Supplements to Combine With CoQ10
- FAQs
- Reader Comments (4)
Did you know one reason many people experience weakness and fatigue with age is because of the decrease in ATP production? Indeed, the mitochondria are the energy factories of your cells. They're responsible for making ATP, which provides energy to every single cell in your body. As you age, your mitochondria become less efficient at making ATP. Thankfully, Coenzyme Q10 benefits (CoQ10) and supports these symptoms. In this article, we will discuss CoQ10 and how it supports mitochondrial health, especially as we age.
Coenzyme Q10 (CoQ10) is an essential nutrient that helps improve energy production in the body. CoQ10 is also known as ubiquinone or ubiquinol. It is a fat-soluble antioxidant found in every cell of the body. It's been used for decades to treat a variety of health conditions and may be helpful if you have muscle pain or fatigue.
Common Mitochondrial Dysfunctions
As you age, your mitochondria can become damaged and less efficient at producing energy.
Damaged mitochondria can cause a variety of problems, including fatigue and low energy levels, brain fog or memory loss, muscle pain and weakness, weight gain (especially around the midsection), and a higher risk of heart disease and diabetes. Interestingly, many of the issues seen with aging are also symptoms of a CoQ10 deficiency.
Fibromyalgia is also associated with damaged mitochondria. Fibromyalgia is a chronic illness that causes widespread pain and fatigue. It's estimated that up to 5% of the population has fibromyalgia. Doctors diagnose fibromyalgia based on your symptoms, which include widespread pain throughout your body, fatigue that makes it hard to get out of bed in the morning or do things like work or exercise, and/or tingling, numbness, or burning sensations in your hands and feet.
People with fibromyalgia are sometimes found to have low levels of CoQ10, which is also true for people with Parkinson's disease. However, it is unclear whether their low CoQ10 levels occurred before or after their illness.
Coenzyme Q10 Benefits On Mitochondrial Health
CoQ10 is an essential nutrient that helps improve energy production in the body and may help reduce muscle pain, increase cellular energy, as well as reducing symptoms of fibromyalgia.
How does it do this? Coenzyme Q10 benefits your health because it plays a key role in the production of ATP, which is the primary source of energy for cells.
Studies on Coenzyme Q10 Benefits For Fibromyalgia, Pain, and Energy
To date, numerous studies show the Q10 benefits for energy and pain, as well as symptoms of fibromyalgia. Here is a summary:
- A study of Coenzyme Q10 benefits on fatigue in subjects with fibromyalgia (FM), statin-related fatigue, multiple sclerosis, and heart failure found that CoQ10 had the most therapeutic effects on subjects with fibromyalgia (FM).
- In a small study, people with fibromyalgia who took 300 mg of CoQ10 daily for 40 days showed a marked decrease in fatigue, morning tiredness, and pain.
- Another randomized, placebo-controlled trial showed that FM sufferers treated with a drug commonly prescribed to fibromyalgia sufferers and CoQ10 had reduced pain, anxiety, and brain activity. Researchers concluded that while this drug decreased brain activity and pain when used on its own, it did not address mitochondrial oxidative stress or inflammation.
- In a separate study, Coenzyme Q10 benefits were seen. Supplementation of CoQ10 reduced greater pain, anxiety, brain activity, mitochondrial oxidative stress, and inflammation in FM patients.
- Another study found that athletes who were supplemented with 300 milligrams per day of CoQ10 had a significant increase in energy, output, and athletic performance compared to those taking a placebo.
Coenzyme Q10 Supplement Benefits for Mitochondrial Health
CoQ10 benefits are hard to get from your diet alone. Plus, as you age, your body produces less of this vital nutrient. CoQ10 supplements are available as either Ubiquinone or Ubiquinol.
Ubiquinone is the standard form of CoQ10 available in supplement form; you'll find it in many different potencies (60 mg, 100 mg, 200 mg, and 400 mg). However, ubiquinone must be converted into ubiquinol to become fully bioavailable. After age 40, and for those with health concerns, it becomes harder to make this conversion.
Ubiquinol, the therapeutic form of CoQ10, is preferred by practitioners because it is in its active form. This means that it protects against free radical-induced damage to DNA, lipids, and proteins. It has been shown in studies to be better absorbed.
For mitochondrial health, the recommended daily intake to see Coenzyme Q10 benefits is 150–300 mg per day, depending on age and health needs. However, if you have been diagnosed with a specific condition that requires higher amounts of CoQ10 supplementation, you may need more than 300 mg per day. Consult your health practitioner before increasing your dosage on your own.
It's worth noting that the doses of ubiquinone and ubiquinol differ. Ubiquinol is more bioavailable than ubiquinone, so it's sold at lower doses. You can take half the dose of CoQ10 when using ubiquinol. For example, if you want 100 mg of CoQ10, you can take 50 mg of ubiquinol, although most practitioners recommend starting with 100 mg of ubiquinol.
Thankfully you can reap Q10 benefits in a convenient manner with a range of CoQ10 supplements available. CoQ10 is available as a supplement in tablet, capsule, and softgel forms. It can also be applied topically as a cream or gel, although this format will not deliver this nutrient in adequate amounts. For best results, look for a softgel form of CoQ10, which will be more easily absorbed by your body.
Maximize Q10 Benefits: Supplements to Combine With CoQ10
If you're looking to boost your mitochondrial health and energy, there are a few supplements that can be used in conjunction with CoQ10.
If you have fibromyalgia and want to take a natural approach to your treatment, consider adding 5HTP, St. John's Wort, Devil's Claw, vitamin D, and turmeric to your regimen, along with CoQ10.
For energy and aging, consider taking coenzyme Q10 alongside NMN, Acetyl-L-Carnitine, and L-Glutathione.
In conclusion, CoQ10 is an essential nutrient that helps improve energy production in the body and may help reduce muscle pain.
FAQs
Is coenzyme Q10 supported by science?
Yes. Coenzyme Q10 has been widely studied, and numerous clinical trials show that it can improve energy levels and reduce muscle pain.
Which form of CoQ10 is best?
Coenzyme Q10 is available in two forms. The most common type is called ubiquinone, and it’s most often used for maintaining health. Ubiquinol, which has a slightly different chemical structure than ubiquinone, is more easily absorbed by the body and is easier for your body to absorb. This is the recommended form if you have a health condition.
Who should take Q10?
Coenzyme Q10 is recommended for anyone with a health condition that could be related to low levels of this nutrient, including heart disease, poor circulation, or fibromyalgia. It’s also a good idea for people who want to maintain their health, especially those over the age of 40 (when your body’s ability to produce CoQ10 decreases).
How much should I take?
The amount you need will depend on your current intake and whether you’re taking ubiquinol or ubiquinone.
References
https://pubmed.ncbi.nlm.nih.gov/23458405/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4025630/
It makes sense that CoQ10 is a powerhouse of a supplement given it supports the mitochondria, which as all budding biologists are taught, are "the powerhouses" of our cells. And I like how even though I am a scientist by trade, I often learn from your articles. I didn't realize that fibromyalgia affects as much as 5% of the population; that's 1/20 which means that in a typical office/workspace a collegue likely has fibomyalgia. While fibromyalgia can often be misdiagnosed, it's good to raise awareness so people with the condition can get the support they need (from supplements and healthy lifestyle modifications!
Hello Rachel,
Thank you for your insightful message. We appreciate your recognition of CoQ10 as a powerful supplement that supports the mitochondria, which are indeed known as the "powerhouses" of our cells. It's great to hear that you find value in our articles and continue to learn from them.
Indeed, fibromyalgia is a condition that affects a significant portion of the population. Raising awareness about this condition is crucial so that those affected can receive the necessary support, both through supplements and adopting healthy lifestyle practices.
We strive to provide informative content and appreciate your engagement with our articles. If you'd like to learn what other supplements can help fibromyalgia symptoms, have a read through this article, https://www.nationalnutrition.ca/articles/health-concerns/fibromyalgia/
Have a healthy day
Co-Enzyme Q10 has many benefits, but I didn't know mitochondrial as well was one of them. Another nice surprise from this supplement. I take Co-Enzyme Q10 with my omega fish oils for better absorption. I didn't know it needed to oil as a fat soluble supplement. I have the veggie caps, so I take it with oil. I like how it can give our cells an energy boost. COQ10 helps to improve circulation as well. Anything to improve energy, ATP or the mitochondria is of interest to me.
Hello Kaveh,
Indeed it does! That is why it's such a popular supplement. Your routine sounds great for your well being, thanks for sharing. You can discover more COQ10 benefits here: https://www.nationalnutrition.ca/articles/research/coq10-and-anti-aging/