You may have heard of CoQ10, a molecule that's got more aliases than a secret agent. We're talking about the incredible Coenzyme Q10, also known as CoQ10H2, ubiquinone, and ubiquinol.
In this article, we'll uncover the secrets of CoQ10 and explore its incredible benefits for our health. From its role in energy production to its antioxidant properties, CoQ10 is a true powerhouse molecule. So, buckle up and join us on this exciting journey to discover the wonders of CoQ10.
What is CoQ10?
You may have heard of CoQ10 and the various names it goes by like coenzyme Q10, CoQ10H2, ubiquinone and ubiquinol (add that to your Scrabble arsenal). So what is it exactly?
CoQ10 is the short name for Coenzyme Q10, a molecule made by the body and often found in the heart, liver, kidney, and pancreas. It helps our mitochondria (the powerhouse motors of our cells) produce energy and supports many other functions, like our heart, hormones, sperm health and much more.
What are benefits of CoQ10?
Before we dive into the benefits of CoQ10, there are a couple of key definitions to brush up on:
- Free radicals: think of these like little cosmic bounce balls bouncing around and creating a bit of unwanted chaos in your body
- Oxidative stress: this process happens in response to free radicals, which looks to recruit antioxidants to clean up the mess the free radicals create and defend the body from any free radical damage
- Antioxidants: these guys are the MVPs for oxidative stress and catch the free radicals during times before they cause too much trouble. So more antioxidants = stronger defence!
Now onto the benefits!
Heart health
CoQ10 acts as an antioxidant, which means it helps to reduce free radical damage from cells. This is especially important in heart health, as free radicals may cause damage to the heart and vessels. Heart cells also require a lot of energy, CoQ10 may help support heart health by improving how well the heart works.
Some studies showed supplementation with CoQ10 reduced blood pressure but more research still needs to be done in this area. CoQ10 may also use its antioxidant properties to reduce the risk of cholesterol associated conditions.
Fertility health
Growing in popularity is the use of CoQ10 for fertility in both men and women's health. A meta-analysis study showed potential benefits on pregnancy rates, and other studies showed a positive effect of CoQ10 on ovarian response during IVF.
Oxidative stress may play a role in a range of conditions related to sperm function and since CoQ10 is a potent antioxidant, there may be a role that it can play in sperm health. Although more research is needed to assess CoQ10 and its role in fertility, one study showed a combined range of antioxidants including CoQ10 to support sperm count, concentration and overall health.
Ageing
Like many molecules, CoQ10 levels decline with age, however, it is unknown whether supplementation will support healthy ageing. One sign of ageing is an increase in reactive oxygen species and CoQ10 acts as an antioxidant that may help reduce this.
Some promising research has shown that CoQ10 may inhibit an enzyme that is related to ageing. This particular enzyme increases in activity around the age of 30yrs and is thought to initiate the ageing process. Other promising areas in ageing include the ability of CoQ10 to reduce inflammation and therefore age-related conditions linked to inflammatory markers.
Skin Health
Growing in popularity is the use of CoQ10 for skin health including both internal supplementation and topical treatment products.
One study showed internal daily supplementation for 12 weeks has a positive effect on fine lines and improved skin smoothness. On the other hand, skin cells are constantly exposed to environmental stressors like UV rays that may increase the amount of stress on the skin cells. Topical formulations containing CoQ10 have been shown to increase the amount of CoQ10 in skin cells, supporting skin health.
Metabolic health
Metabolic conditions such as diabetes, insulin resistance or glucose intolerance have been shown to have an increase in reactive oxygen species. CoQ10 supplementation may have a positive effect in these conditions by acting as an antioxidant and helping to reduce inflammation.
Another promising treatment is the use of CoQ10 in diabetic related neuropathy, as new research shows it may be beneficial to reduce nerve related pain.
Exercise recovery support
Exercise is an important part of a healthy, balanced lifestyle. But with exercise and muscle fibre breakdown to create and build stronger muscles, reactive oxygen species may be increased. By replacing the body with plenty of antioxidants, it helps to support muscle recovery. That's where CoQ10 comes in.
Some studies show supplementation supported physical performance, but others did not. With more research needed in this area, we may see further clarification in the future.
What foods can CoQ10 be found in?
CoQ10 is present in a variety of foods, including:
- Animal protein sources: pork, lamb, beef, chicken, and fish
- Vegetables: spinach, peas, broccoli, and cauliflower
- Fruits: oranges, strawberries, and apples
- Cereals: rye and wheat
Ubiquinone Vs Ubiquinol; what's the difference?
As mentioned, CoQ10 can be known by many different names. But don’t let the scientific jargon confuse you; we are here to help you understand it.
The most common names are;
- Ubiquinone (CoQ10) oxidised state (loses electrons)
- Ubiquinol (CoQH2) reduced state (gains electrons)
Within the body, CoQ10 exists in both of these forms which are constantly converted back and forth within cells as part of CoQ10's normal function. Both of these forms are important for health and act in many different ways within the body. Which one is better to supplement with?
Can you supplement with CoQ10?
CoQ10 is a compound that is vital for our survival but because the body makes it already, it doesn't necessarily have to be taken as a supplement. However, there are some instances that may call for supplementation if it is not obtained via food or some health conditions require more of it.
So if you are to supplement with CoQ10, which form is best?
Studies have shown the ubiquinol form is where its antioxidant benefits occur and it is the form that is able to be transferred through the blood bound to cholesterol molecules.
Ubiquinone is the form thought to be needed for absorption in the stomach. However, the body has the ability to convert ubiquinol to ubiquinone for it to be absorbed. ( you go, body!)
What has been shown to be more important than the supplement form is how the supplement is prepared and what it is contained in to protect it from breaking down. If supplementing with ubiquinol or ubiquinone, look for a supplement that contains a fat-rich carrier oil (like soy or palm oil) and combined with vitamin C has also shown to have a positive effect on absorption.
The way CoQ10 is formulated can affect how well it's absorbed into the body. And, different people absorb CoQ10 at different rates. So, the bioavailability of CoQ10 can vary depending on the person taking it.
Summary
CoQ10 has a wide range of potential health benefits including, heart health, fertility support, skin and metabolic health. It is made inside our body as well as may be obtained through our diet in food sources and as a supplement. When starting a new supplement regime, always talk to your healthcare professional for advice.
Reviewed by the Healthylife health experts in January 2024.
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