The brain is the organ that makes us who we are. It controls everything from essential functions like breathing and heart rate to more complex things like memory and learning. As we get older, our brains change in ways that are difficult to notice at first. However, if these changes go unchecked for too long, they can lead to cognitive decline or even Alzheimer’s disease. Fortunately, there are many things you can do today, like take CoQ10 for brain health.

In this article, we'll explore why it's so important to take care of your brain (and how CoQ10 can help).

Your Brain and Why it is Important to Keep it Healthy

As you probably already know, the brain is one of the most important organs in the body. It controls all of our bodily functions and is responsible for everything from breathing and digestion to thinking and feeling.

The brain is the most active organ in the body, and it needs a lot of energy to do its job. The average healthy brain weighs about three pounds and uses about 20 percent of the body's total oxygen supply. It also requires large amounts of glucose (the preferred source of energy for your cells) as well as amino acids from proteins.

As such, brain health is essential to maintaining good health overall—both mental and physical.

CoQ10 & Brain Health: How Can It Help?

Coenzyme Q10 is a fat-soluble vitamin-like antioxidant found in every cell of your body. It helps convert food into energy and fight damage to your cells. CoQ10 is found in the mitochondria (known as the powerhouse of cells). The mitochondria make an important molecule called adenosine triphosphate (ATP). This molecule functions as the cell's major energy source, driving a number of biological processes, including muscle contraction and protein production.

In general, organs that require the most energy (brain, heart, kidney, and liver tissue) have the highest concentration of coenzyme Q10 (CoQ10).

Since it's an antioxidant, it can help protect your body against oxidative stress. Oxidative stress is believed to contribute to the development of many neurodegenerative diseases like Alzheimer's and Parkinson's, as well as other age-related health problems like cardiovascular disease. Which is why CoQ10 and brain health go hand-in-hand.

Studies have shown that people who supplement with CoQ10 have better cognitive function than those who don't take it regularly.

CoQ10 has been used to treat neurodegenerative diseases like Parkinson's disease and Alzheimer's disease because it helps prevent oxidative damage in neurons (nerve cells). In animal studies, CoQ10 supplementation has been shown to provide neuroprotective effects.

In addition, some studies suggest that CoQ10 supplements may help improve memory function in people with mild cognitive impairment (MCI), which is often an early sign of dementia or Alzheimer's disease.

CoQ10 & Brain Health: How to Supplement With CoQ10

Although CoQ10 can be found in foods like organ meats, sardines, mackerel, chicken, cauliflower, broccoli, spinach, and asparagus, it is found in very small amounts.

The average daily dietary intake of CoQ10 is between 3 and 6 milligrams, which is why the best way to get your daily dose of CoQ10 is by taking a supplement. The recommended daily dose of CoQ10 is between 100 and 200 mg per day.

To put it in perspective, to get 100 milligrams of coenzyme Q10, you would need to eat 5.5 pounds of beef liver, 20 pounds of white mackerel, 43 pounds of sardines, 25 pounds of rainbow trout, or 16 pounds of chicken. Another option is 2 pounds of chicken liver or 37 pounds of broccoli. That's a lot of food to get enough CoQ10 for brain health benefits.

Tips for Taking CoQ10 as a Supplement

  • Increasing absorption: Look for a Q10 supplement made in a softgel, which is more absorbable and easier to swallow. For optimal absorption, take CoQ10 with a fat source. If you are also taking omega-3s, consider taking them together with your CoQ10. It is important to purchase high-quality supplements so you can be sure you are getting what you pay for.
  • Cautions: Coenzyme Q10 should not be taken with Warfarin, as it can increase the risk of bleeding. If you are taking a blood thinner, consult with your doctor before adding CoQ10 to your diet.
  • Forms of CoQ10: Coenzyme Q10 is available in two forms, ubiquinone and ubiquinol. Although they are similar in name, ubiquinone and ubiquinol are different forms of CoQ10. Doses of ubiquinone and ubiquinol differ because ubiquinol is a more bioavailable form of CoQ10. Ubiquinol is sold in lower doses, so you can take half the dose of CoQ10 when using it.
  • When to start taking coenzyme Q10: The optimal age to begin taking this supplement is around 40 years old, as it's considered a "youthful" supplement that can help you maintain good health throughout your life, including your brain health.
  • Other supplements that support a healthy brain: Acetyl-L-Carnitine is a naturally occurring compound that can improve brain function, including memory and processing speed. Acetyl-L-Carnitine supplements are used to improve cognitive function and energy levels in the elderly.

CoQ10 & Brain Health FAQs

What are the Symptoms of Coenzyme Q10 Deficiency?

A CoQ10 deficiency can lead to symptoms that include muscle weakness, fatigue, and heart palpitations. This is because CoQ10 is an important component of the body’s energy production process. If you have any of these symptoms, it could be a sign that you need more CoQ10 in your diet.

Is CoQ10 Safe?

CoQ10 is generally considered a safe supplement, and there are no known adverse side effects from taking it. However, if you are pregnant or breastfeeding, you should speak to your doctor before taking any supplements.

How Long Should I Take CoQ10 Before Seeing Results?

In some studies on coenzyme Q10 and brain health, subjects took CoQ10 for 3 months before noticing results. Because this supplement is fat-soluble, it may take longer for your body to absorb the nutrients, so it’s best to give yourself at least 6 weeks before making a judgement on whether or not you are seeing an improvement in your symptoms.

References

https://www.sciencedirect.com/science/article/pii/S0047637421000932#bib0220

https://www.sciencedirect.com/science/article/abs/pii/S0047637410000436

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC21173/ 
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6549544/