Also known as ubiquinone because it is found in the mitochondria of every plant and animal cell, the highest concentration being in the heart and liver. CoQ10 is found primarily in fish and meat,although dietary sources are not likely to be sufficient to make up a deficiency, as it is destroyed by heat in cooking.
Coenzyme q10 is made in the body, but production decreases after the age of 30.
What it does
- Antioxidant: CoQ10 is associated with the protection of lipids in the body e.g. cell membranes, triglycerides, cholesterol, fatty acids, fatty tissues of the brain, and nervous system. The antioxidant protection of blood lipids helps reduce the risk of atherosclerosis, which would impede circulation and put further pressure on the heart.
- Cardiovascular Health: coenzyme q10 is required for the metabolism of fatty acids within the cells’ mitochondria, the energy produced is used by the heart muscle for the mechanical pumping action, ensuring effective circulation of the blood through the vascular system.
- Peridontal Health: Healing and repair of gum tissue requires energy and a strong immune system to prevent infection. Sufferers of periodontal disease have been found to have low coenzyme q10 levels and it is often added to toothpastes.
- Weight Control:
CoQ10 facilitates the conversion of stored fat into ATP, thus allowing it to be burned as an energy source. As such, it may aid a weight control programme, especially in combination with aerobic exercise.
Coenzyme Q10 benefits
Coenzyme Q10 (CoQ10) is a nutrient-rich compound that offers a variety of health benefits, including:
- Improved heart health: can help to improve heart health by lowering cholesterol levels, reducing blood pressure, and preventing blood clots.
- Reduced risk of Alzheimer’s disease: may help to reduce the risk of Alzheimer’s disease by protecting the brain from damage.
- Improved exercise performance: can help to improve exercise performance by increasing energy levels and reducing muscle fatigue.
- Reduced symptoms of migraines: may help to reduce the frequency and severity of migraines.
- Improved fertility: may help to improve fertility in both men and women.
Potential Uses
| Cardiovascular health | High blood pressure | Heart arrythmia |
| Immune function | Fatigue | Angina |
| Weight control | Anti-oxidant protection | Gum disease |
CoQ10 is fat-soluble and so best taken as an oil-based capsule for maximum absorption. Vitamin E is often added to supplements to aid absorption and action of coenzyme q10.
It is found naturally in a variety of foods, including:
- Organ meats (heart, liver, kidney)
- Beef
- Chicken
- Fish (sardines, mackerel, salmon)
- Nuts (almonds, peanuts, pistachios)
- Seeds (sesame seeds, sunflower seeds)
However, it can be difficult to get enough from food alone. This is especially true for people who are over the age of 35, as its levels tend to decline with age.
Coenzyme q10 dosage
The recommended dosage of coenzyme q10 varies depending on your age and health needs. For adults, a typical dosage is 90-200 mg per day. However, people with certain health conditions, such as heart disease or diabetes, may need to take higher doses.
It is important to talk to your doctor before starting any new supplement, including CoQ10. They can help you determine the appropriate dosage for you.
Cautions
Medications such as beta blockers and statins can impede CoQ10 synthesis, meaning that the people who need it the most are getting less. It is worth considering supplementing coenzyme q10 alongside these medications, under supervision by a doctor.
High doses of CoQ10 may reduce the effectiveness of the drug warfarin. If you take or are about to take warfarin, do not take it without the advice of a doctor.
Anyone on heart medication should consult their doctor as coenzyme q10 may alter/reduce the need for their medication, monitoring is necessary.
Generally, there are no side effects or contra-indications from using CoQ10.
