A-Z coq10 benefits Articles

Coenzyme Q10 (CoQ10) is a naturally occurring compound that supports energy production in every cell of your body. As a powerful antioxidant, it helps protect cells from oxidative damage and supports heart, brain, and overall cellular health. In this article, we'll explore why you might consider adding CoQ10 to your wellness routine, the different forms, and the key health benefits that Coenzyme Q10 supplements can offer.

Reasons To Consider Taking CoQ10 Supplements

Your body actually produces CoQ10, but as you age – especially after the age 40 – its production begins to decline to such a level that by the time we are in our sixties our CoQ10 levels are only about 10% of what they were when we were in our thirties. Supplementing with a good quality coenzyme Q10 can help to replenish this shortfall and produce significant benefits for your health. Some studies have shown that as many as 75% of people are deficient in coenzyme Q10.

However, aging is not the only reason people can need to take a CoQ10 supplement. Exposure to toxins and pollutants result in severe oxidative stress from free radicals which deplete coenzyme Q10 and create a great need for more. Illnesses that put stress on the immune system will also deplete your coenzyme Q10 resources as it enhances tissue oxygenation.

Types of CoQ10: Ubiquinone vs Ubiquinol

There are two main supplemental forms of CoQ10 that you will find in health food stores. The original form, ubiquinone is the industry standard and has been thoroughly studied for years; the latest, and more active form of CoQ10 is ubiquinol, which is the biologically active form used best by the body.

Both ubiquinol and ubiquinone are best taken in a softgel capsule. As a fat soluble nutrient, CoQ10 is best absorbed by the digestive system in an oil base - the oil transports it across cell membranes in the villi of the gut lining giving it superior activity as a result. The softgel capsule delivery format is the only capsule format which permits the oil base.

Most Naturopaths and nutritional MDs will normally recommend standard ubiquinone CoQ10 over the biologically active ubiquinol for their patients taking Q10 as a daily nutritional supplement for overall health enhancement. Ubiquinol they usually reserve for those who need CoQ10 for therapeutic purposes such as angina, high blood pressure, high cholesterol, poor circulation, immune support, fibromyalgia and others.

Key Health Benefits of Ubiquinol CoQ10

Uses of Coenzyme Q10 in Cardiovascular Diseases

If you have any kind of heart health concern, or even a family history of it, CoQ10 ubiquinol should be one of the supplements in your daily regimen; the clinical evidence supporting CoQ10’s effectiveness in most cardiovascular concerns is vast. Study after study links CoQ10 deficiency to heart attacks, strokes, high blood pressure, nigh cholesterol and more.

CoQ10 Ubiquinol To Protect From Bad LDL Cholesterol

High Cholesterol is one of the major risk factors for heart attacks and stroke. The “bad” cholesterol is harmful because it is far more prone to oxidative damage from free radicals than the “good” HDL cholesterol. Once oxidized, LDL cholesterol then damages arteries, causing lesions to form, eventually causing the arterial blockages that can lead to a heart attack or stroke. CoQ10 can prevent this. As a fat soluble antioxidant, CoQ10 ubiquinol/ubiquinone can protect the bad LDL cholesterol from free radicals, as it too is a fat. Water soluble antioxidants such as vitamin C or selenium are unable to do this to the same extent, which makes CoQ10 the ideal nutritional supplement.

CoQ10 Supports Healthy Blood Pressure

High blood pressure is sometimes called a “silent killer” as it often goes unnoticed until a major cardiac event. It can occur for a variety of different reasons, including high viscosity of the blood, narrowing of the arteries, and weak heart muscle. CoQ10 can help support healthy blood pressure by addressing each of these concerns. It helps the blood to be less viscous, thus making flow through arteries and veins with less force being exerted on blood vessel walls.

By reducing the oxidation of cholesterol, CoQ10 reduces the progress of the narrowing of the arteries. In addition, as the most important muscle in the body, the heart requires Q10 more than any other. The heart is always pumping and needs a steady supply of ubiquinone / ubiquinol to continue its thousands of beats per day. Since CoQ10 is the spark plug for all muscular contractions, it is crucial for the heart to pump blood effectively. Without enough CoQ10, the beating of the heart can be erratic or even causing palpitations, causing blood pressure to rise. The preferred form in treating high blood pressure is the ubiquinol form; it has been clinically proven to reduce high blood pressure quicker and more effectively than standard ubiquinol.

Statins are a common class of medication prescribed by conventional doctors to reduce high cholesterol. While they are indeed effective in keeping it low, they have a few nasty side effects, the most common one being muscle pain. People taking this medication experience statin-related muscle pain and fatigue because their CoQ10 is being depleted! These side effects normally will subside with the addition of 100-400mg of Coenzyme Q10 per day.

Coenzyme Q10 Anti Aging Benefits

It has anti-aging properties because as an antioxidant it protects the body against environmental pollutants other substances that and lead to aging. The free radical theory of aging is generally accepted as one of the major external causes of the aging process. With CoQ10’s ability to stabilize free radicals, it can make a dramatic difference in reducing the DNA damage free radicals cause that can lead to the premature aging of tissues and the individual cells of which they are made. In addition, Coenzyme Q10 helps to improve circulation, which improves the flow of nutrients and oxygen to tissues, thus keeping them healthier longer.

CoQ10 and Energy

When people take ubiquinone or ubiquinol CoQ10 they will usually notice a substantial increase in energy, both mental and physical. As you read above, Coenzyme Q10 is needed by every muscle in the body. Muscles use a type of energy called Adenosine Triphosphate (ATP); it’s what each individual muscle cell uses to perform the contractions that result in any type of movement, whether its simply the diaphragm making the lungs inhale, or whether it’s running a marathon. CoQ10 is needed to make ATP; without enough, the muscles will fatigue sooner and to a greater degree. Many athletes take CoQ10 supplements, especially the ubiquinol form, to enhance their ATP production. Naturopathic doctors often recommend their patients with Fibromyalgia, (who have chronic muscle weakness) take CoQ10 for this same reason.

Food Sources of Coenzyme Q10

While it is not practical to get therapeutic or supplemental doses of Coenzyme Q10 from or food, it is interesting to note that it is indeed present in our food in small amounts. The highest amount, of course, is contained in beef heart with smaller amounts contained in fish such as sardines and spinach.

Coenzyme Q10 Cautions & Prescription Supplements

Coenzyme Q10 may decrease the effectiveness of warfarin. The following prescription medications deplete coenzyme Q10 and supplementation is strongly advisable: hydralazine, thiazide diuretics, cholesterol lowering medication, sulfonylureas, beta blockers, tricyclic antidepressants, chloropromazine, clonidine, methyldopa, diazoxide, biguanides and haloperidol.

Everyone wants to live a long, healthy life and many of us look for new and healthy ways to fight against the signs of aging, both externally and internally as a means to protect our health and longevity. As we age, however, our bodies become less effective at producing energy and repairing damage caused by free radicals. This can lead to fatigue, muscle weakness, memory loss, and other symptoms of aging. Fortunately, CoQ10 supplementation has been shown to improve mitochondrial function and reduce these symptoms of aging.

However, as we get older, our bodies naturally produce less coenzyme Q10 (CoQ10).

In this article, we'll look at what CoQ10 is and how it works, as well as some specific ways in which it affects the aging process by protecting against oxidative damage.

What is Aging?

It's important to understand the aging process so you can start taking steps to prevent it from happening prematurely. Aging is a general term for the physical changes that take place in your body as you grow older. It is a natural process, but it can be accelerated by factors such as stress and unhealthy living.

Changes That Happen With Aging

As we age, our telomeres begin to shorten. Telomeres are the protective caps of DNA that sit at the ends of our chromosomes. They're like the plastic tips on shoelaces, only they protect our DNA from damage. Additionally, our bodies produce less of our sex hormones, which are responsible for our muscle and bone mass.

Free-Radical Theory of Disease:

The free radical theory of disease and aging has become generally accepted by the medical community. The free radical theory of disease and aging states that aging is caused by the accumulation of damage to our DNA, proteins, and lipids as a result of exposure to free radicals. A free radical is an atom or molecule that has at least one unpaired electron. This makes it unstable, and it will try to find another electron to pair up with. The problem is that this can cause damage to your cells and lead to premature aging. We typically encounter free radical damage from our environment, including drugs, alcohol, smoking, sun exposure, and diet.

Energy Metabolism: 

As we age, our energy metabolism declines. This is especially true of the liver, heart, and skeletal muscles. Research suggests that coenzyme Q10 concentrations in these tissues also drop with age. Some researchers believe that by the time we are in our sixties, our CoQ10 levels have dropped to 10% of what they were when we were 30 years old. If we want to stay healthy and energetic well into our later years, we need more CoQ10 than what our body makes on its own.

CoQ10 and the Aging Process

As we age, it is important that we increase our intake of antioxidants to combat the effects of reactive oxygen species. CoQ10 is an enzyme that also functions as an antioxidant. It is found in almost every cell of your body. Q10 helps convert food into energy while also fighting damage to your body's cells. Here is how it works:

Mitochondria generate reactive oxygen species (ROS) as a byproduct of ATP (energy) production. If not neutralized by antioxidants, ROS may damage mitochondria over time, causing them to function less efficiently and produce even more oxidizing compounds. Coenzyme Q10 plays an important role in mitochondrial ATP synthesis and functions as an antioxidant in mitochondrial membranes.

In addition to preventing lipid peroxidation (when oxygen atoms attack the unsaturated bonds in fatty acids), CoQ10 can regenerate the antioxidant vitamins C and E back to their active, fully reduced forms.

Plus, coenzyme Q10 helps to improve circulation, which means that nutrients are more efficiently transported to your tissues and oxygen is delivered more readily throughout your body, including your brain.

The brain, which is rich in fatty acids and requires a high amount of oxygen, is more susceptible to oxidative damage than other organs. Mitochondria are the main energy generators of brain cells. With age, mitochondrial function usually decreases, which could lead to the death of brain cells. Poor circulation can deliver less "fuel" to your brain, which could also impact your cognitive ability. In addition to helping support healthy circulation, CoQ10 can also help reduce free radicals and compounds that contribute to cognitive decline, thanks in part to its ability to function as a fat-soluble antioxidant.

Research on CoQ10 and Aging

CoQ10 has been the subject of numerous trials and has been shown in research to be effective for a variety of health concerns and conditions, including atherosclerosis, the hardening of the arteries, heart failure, energy production in athletes, and the symptoms of fibromyalgia (including widespread muscle pain and fatigue).

There is also some emerging evidence linking CoQ10 supplementation to the aging process. However, one small randomized controlled trial studying elderly individuals over the age of 70 showed improvements in vitality, physical performance, and quality of life when treated with a combination of CoQ10 (200 mg/day) and selenium (100 IU/day). A 12-year follow-up of the people taking supplemental selenium and coenzyme Q10 showed a reduction in cardiovascular mortality compared to the people taking a placebo.

In addition to maintaining healthy mitochondria, taking CoQ10 can benefit individuals of all ages by reducing the energy drain of oxidative stress and providing a rich antioxidant source that protects against oxidative damage.

Supplementing with CoQ10

Our bodies produce CoQ10, but production begins to slow after the age of 40. By the time we are in our sixties, many researchers believe that our CoQ10 levels have dropped to 10% of what they were when we were 30. Taking a CoQ10 supplement replaces the CoQ10 that our body isn’t making enough of.

For best results, we recommend taking coenzyme Q10 as an oral supplement.

• Dose: 100 to 200 mg per day. Your natural healthcare practitioner may recommend that you take a higher dose, however.
• To enhance absorption, softgels are the most common form of CoQ10 supplements. You can also take it in tablet or capsule form, but softgels are the easiest to swallow and absorb quickly.
• Cautions: CoQ10 is safe, but it’s important to note that there are no known side effects. It has been used in research trials for more than 40 years without any significant adverse reactions. However, if you have a heart condition or diabetes and take blood-thinning medications such as warfarin (Coumadin), talk to your doctor before adding CoQ10 to your daily regimen.
• Using coenzyme Q10 topically: In addition to using CoQ10 as an oral supplement, it can also be used topically to keep skin youthful. Researchers have found that topical CoQ10 can penetrate into the epidermis and reduce oxidation, and they have concluded that CoQ10 can prevent many of the effects of photoaging on the skin.
• Other supplements to combine with coenzyme Q10: Coenzyme Q10 is a powerful antioxidant that works to neutralize free radicals in your body. It can be taken alongside other supplements that also have antioxidant properties, such as vitamin C, vitamin E, and carotenoids.

CoQ10 Supplement FAQs

How Does Coenzyme Q10 Work?

CoQ10 works by helping to produce energy in cells throughout the body.

When Should I Take CoQ10?

CoQ10 is most effective when taken in divided doses throughout the day.

How Much CoQ10 Should I Take?

The recommended dosage of CoQ10 varies depending on the condition being treated and can range from 50 mg to 200 mg per day, although some studies have shown that higher doses (600–900 mg) may be more effective.

Related Articles

How CoQ10 Helps to Improve Poor Blood Circulation

How Coenzyme Q10 Helps in Improving Mitochondrial Health

How to Manage High Blood Pressure Naturally with CoQ10

References

https://pubmed.ncbi.nlm.nih.gov/2779364/

https://pubmed.ncbi.nlm.nih.gov/26482687/

https://pubmed.ncbi.nlm.nih.gov/29641571/

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

Coenzyme Q10 is one of the ten types of coenzyme Q that are found in nature but the only one that humans use. While it is a very important fat-soluble antioxidant, it’s most beneficial for enhancing heart health and circulation. This is because CoQ10 helps the heart use oxygen and energy effectively, which is crucial. The organs in your body that have the highest energy needs, including your muscles, heart, brain, and kidneys, have the highest concentrations of Q10. CoQ10 supplements optimize the heart’s ability to pump blood effectively, which is why it is known best as a supplement for heart health. But that's not all the CoQ10 benefits, read on to learn more.

Increased Need for CoQ10

Your body produces CoQ10, but as you age—especially after the age of 40—its production begins to decline to such a level that by the time you are in your sixties, your CoQ10 levels are only about 10% of what they were when you were in your thirties. Supplementing with a good-quality coenzyme Q10 can help replenish this shortfall and produce significant benefits for our health at a time in people’s lives when they need it most. Some studies have shown that as many as 75% of people are deficient in coenzyme Q10.

However, aging is not the only CoQ10 benefit. Exposure to toxins and pollutants results in severe oxidative stress from free radicals, which deplete coenzyme Q10 and create a great need for more. Illnesses that put stress on the immune system will also deplete your coenzyme Q10 resources, as it enhances tissue oxygenation.

Additionally, certain drugs and some medical conditions can deplete CoQ10 and signal an insufficiency.

Symptoms of CoQ10 Deficiency

Research has shown that some conditions can be caused by a deficiency in a substance called CoQ10. You may have a CoQ10 deficiency if you experience the following symptoms:

• high blood pressure
• poor circulation
• and/or headaches

Types of CoQ10 Supplements: Ubiquinone vs Ubiquinol

Ubiquinone vs ubiquinol; the two main supplemental forms of CoQ10 that you will find in health food stores. The original form, ubiquinone, is the industry standard and has been thoroughly studied for years. The latest, more active form of CoQ10 is ubiquinol, the biologically active form used best by the body.

• Who should take ubiquinone? Most naturopathic doctors and nutritional MDs will usually recommend standard ubiquinone CoQ10 over biologically active ubiquinol for their patients taking Q10 as a daily nutritional supplement for overall health enhancement.
• Who should take ubiquinol? Ubiquinol is usually reserved for those who need CoQ10 for therapeutic purposes such as angina, high blood pressure, high cholesterol, poor circulation, cancer, immune support, fibromyalgia, and others.

CoQ10 Benefits

Uses of Coenzyme Q10 in Cardiovascular Diseases

If you have any kind of heart health concern—or even a family history of it—CoQ10 ubiquinol should be one of the supplements in your daily regimen. The clinical evidence supporting CoQ10’s effectiveness in most cardiovascular concerns is vast. Study after study links CoQ10 deficiency to heart attacks, strokes, high blood pressure, high cholesterol, and more.

CoQ10 Ubiquinol Protects from Bad LDL Cholesterol

High cholesterol is one of the major risk factors for heart attacks and strokes. The "bad" cholesterol is harmful because it is far more susceptible to oxidative damage from free radicals than the "good" HDL cholesterol. Once oxidized, LDL cholesterol then damages arteries, causing lesions to form and eventually causing arterial blockages that can lead to a heart attack or stroke. CoQ10 can prevent this. As a fat-soluble antioxidant, CoQ10 ubiquinol/ubiquinone can protect the bad LDL cholesterol from free radicals, as it, too, is a fat. Water-soluble antioxidants such as vitamin C or selenium cannot do this to the same extent, making CoQ10 the ideal nutritional supplement.

CoQ10 Supplement and Side Effects from Statin Drugs

Statins are a common class of medication prescribed by conventional doctors to reduce high cholesterol. While they are effective at keeping it low, they have a few nasty side effects, the most common of which is muscle pain. People taking this medication experience statin-related muscle pain and fatigue because their CoQ10 is being depleted! These side effects are usually alleviated by taking 100–400 mg of coenzyme Q10 daily.

CoQ10 Supports Healthy Blood Pressure

High blood pressure is sometimes called a "silent killer," as it often goes unnoticed until a major cardiac event. It can occur for various reasons, including high blood viscosity, narrowing of the arteries, and weak heart muscle. CoQ10 can help support healthy blood pressure by addressing each of these concerns. It helps the blood to be less viscous, thus making it flow through arteries and veins with less force exerted on blood vessel walls.

By reducing the oxidation of cholesterol, CoQ10 reduces the progress of the narrowing of the arteries. In addition, as the most important muscle in the body, the heart requires Q10 more than any other. The heart is always pumping and needs a steady supply of ubiquinone or ubiquinol to continue its thousands of daily beats. Since CoQ10 is the spark plug for all muscular contractions, the heart must pump blood effectively. Without enough CoQ10, the heartbeat can be erratic or even cause palpitations, causing blood pressure to rise. The preferred form of CoQ10 for supporting high blood pressure is the ubiquinol form. It has been clinically proven to reduce high blood pressure more quickly and effectively than standard ubiquinone.

Coenzyme Q10 and Heart Failure

CoQ10 benefits include helping support heart failure. It plays an important role in energy production and cellular health outside of providing antioxidant protection. For patients with heart failure, the chances of hospitalization (and re-hospitalization for complications) are high. In one double-blind trial, researchers studied the effects of CoQ10 supplementation on patients with congestive heart failure. Subjects were randomly assigned either a placebo or CoQ10 at a dose of 2 mg per kg of body weight per day. After one year, the group taking CoQ10 required fewer hospitalizations than the placebo, and incidences of pulmonary edema and cardiac asthma were also reduced. The researchers concluded that "supplementation with coenzyme Q10 could be an effective adjunct therapy to standard medical treatment because it reduces hospitalization rates in patients with chronic heart failure.”

CoQ10 Supplement and Angina

Your heart is the most important muscle in your body, pumping blood that delivers oxygen and important nutrients. When your heart doesn’t get enough oxygen-rich blood, it can cause chest pain or discomfort called angina. CoQ10 helps to enhance energy production and circulation in the heart muscle, it pump blood more efficiently.

Coenzyme Q10 Anti-Aging Benefits

CoQ10 and anti-aging go hand in hand because this supplement has anti-aging properties, and as an antioxidant, it protects the body against environmental pollutants and other substances that cause aging. The free-radical theory of aging is generally accepted as one of the major external causes of the aging process. CoQ10’s ability to stabilize free radicals can make a dramatic difference in reducing the DNA damage free radicals cause, which can lead to the premature aging of tissues and the individual cells of which they are made. In addition, coenzyme Q10 helps to improve circulation, which improves the flow of nutrients and oxygen to tissues, thus keeping them healthier for longer.

Q10 Benefits For Mitochondrial Health & and Energy

When people take ubiquinone or ubiquinol CoQ10, they usually notice a substantial increase in mental and physical energy. As you read above, coenzyme Q10 offers benefits for mitochondrial health and is needed by every muscle in the body. Muscles use a type of energy called ATP; each muscle cell uses it to perform the contractions that result in any type of movement, whether it's simply the diaphragm making the lungs inhale or running a marathon. CoQ10 is needed to make ATP; without enough, the muscles will fatigue sooner and to a greater degree. Many athletes take CoQ10 supplements, especially the ubiquinol form, to enhance their ATP production. Naturopathic doctors often recommend their patients with fibromyalgia (who have chronic muscle weakness) take CoQ10 for this exact reason.

CoQ10 Supplement and Brain Health

As an antioxidant, CoQ10 supports brain health because oxidative stress has been shown to contribute to the development of many neurodegenerative diseases, including Alzheimer's and Parkinson's. CoQ10 has been used in some studies as a treatment for these diseases because it helps prevent oxidative damage in neurons (nerve cells). In animal studies, CoQ10 benefits also include neuroprotective effects. People who supplement with CoQ10 regularly have better cognitive function than those who don't take it regularly. Some studies suggest that CoQ10 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 and Headache

People who experience headaches regularly have found that taking Coenzyme Q10 supplements has helped to reduce or eliminate their symptoms. Many people have reported headaches as a symptom of CoQ10 deficiency, which is one reason why this supplement might help with your headache pain. In one study, researchers tested frequent headache sufferers for CoQ10 deficiency and gave CoQ10 to those who were deficient. The patients who received CoQ10 reported fewer headaches and less disability from their headaches than those who did not receive the supplement.

Food Sources of Coenzyme Q10

The average daily dietary intake of CoQ10 is between 3 and 6 milligrams, with evidence suggesting that half of this is in reduced form (ubiquinol).

While it is not practical to get therapeutic or supplemental doses of coenzyme Q10 from our food, it is interesting to note that it is indeed present in our food in small amounts. The highest amount, of course, is contained in beef hearts, with smaller amounts in fish such as sardines and spinach. To get 100 mg of coenzyme Q10, you would need to eat 5.5 pounds of beef liver, 20 pounds of white mackerel, or 37 pounds of broccoli. However, supplementing with a high-quality supplement will help you replenish your stores of this vital nutrient.

Coenzyme Q10 Supplements

CoQ10 Supplement Dosing

As you've seen, CoQ10 benefits many aspects of health. The following are some of the therapeutic applications and clinical dosing for CoQ10:

• Deficiency from statin drug use: This can usually be reversed with doses of 100 to 400 milligrams per day.
• Migraine prevention or treatment: In one successful study on CoQ10 supplementation for headaches, researchers administered 1 to 3 mg of CoQ10 per kg of body weight.
• Hypertension treatment and management of angina: In studies, doses of 100 to 200 milligrams per day were administered.
• Reduced blood flow due to atherosclerosis: A meta-analysis found that CoQ10 supplementation in doses of 150 to 300 mg per day for up to 12 weeks resulted in a clinically significant 1.7% increase in blood flow.
• Heart failure: In studies showing a reduced risk of complications from heart failure, subjects were given 2 mg of CoQ10 per kg of body weight.

CoQ10 Supplement Formats

Both ubiquinol and ubiquinone are best taken in a soft gel capsule. As a fat-soluble nutrient, CoQ10 is best absorbed by the digestive system in an oil base; the oil transports it across cell membranes in the villi of the gut lining, giving it superior activity. The soft gel capsule delivery format is the only capsule format that permits the oil base.

CoQ10 Supplement Precautions

Coenzyme Q10 may decrease the effectiveness of warfarin. The following prescription medications deplete coenzyme Q10, and supplementation is strongly advisable: hydralazine, thiazide diuretics, cholesterol-lowering medication, sulfonylureas, beta-blockers, tricyclic antidepressants, chlorpromazine, clonidine, methyldopa, diazoxide, biguanides, and haloperidol.

CoQ10 Supplement FAQs

How much coenzyme Q10 should I take?

Most doses of CoQ10 will range between 100 and 400 mg per day. Refer to our guidelines for dosing in the Coenzyme Q10 Supplements section.

Does science support coenzyme Q10?

Scientific literature has shown that CoQ10 benefits heart health, cognitive function, and mitochondrial health, among many other benefits.

What depletes our body's coenzyme Q10?

The following factors can deplete your body's levels of coenzyme Q10: aging, stress, certain diseases (including cardiovascular diseases and chronic kidney disease), medication (including statins prescribed to lower cholesterol levels in patients with high blood pressure or heart disease), and poor diet (diets high in processed foods tend not only to be low in antioxidants but also contain lots of omega-6 fatty acids from vegetable oils that are pro-inflammatory).

Where can I buy a CoQ10 Supplement?

You can find CoQ10 at most health food stores.