Coenzyme Q10 – what it is, properties, uses, dosage

Humans need many essential nutrients to function properly. We are unaware of the existence of many of them, even though they are a constant part of our diet. One such nutrient is coenzyme Q10, a vitamin-like substance found in the cells of the human body. From supporting energy production to caring for the entire human body on many different levels, Q10 plays an important role. So let's take a closer look at what exactly coenzyme Q10 is.

Coenzyme Q10 – what is it?

Coenzyme Q10 is a fat-soluble molecule that occurs naturally in our bodies. It actively participates in the mitochondrial respiratory chain, a key process in the production of energy (ATP) used by our cells. Q10 is considered a powerful antioxidant, capable of neutralising free radicals responsible for oxidative stress and damage at the cellular level.

Coenzyme Q10 is commonly found in tissues and organs with high energy demands, such as the heart, liver and kidneys. Interestingly, like most essential substances found in the body, the concentration of coenzyme Q10 also decreases significantly with age. Low Q10 concentrations or deficiency can lead to many health problems, such as heart disease, cancer development or premature heart attack. Q10 can be obtained from food, especially meat, fish and vegetable oils.

Ubiquinone and ubiquinol – are there any noticeable differences?

Coenzyme Q10 is also known as ubiquinone. However, we often encounter another name for Q10, namely ubiquinol. As it turns out, the terms ubiquinone and ubiquinol are inextricably linked. Their names come from the quinone molecule found in all eukaryotic cells, which is why ubiquinol and ubiquinone are present in the bodies of almost all living organisms. Ubiquinol is therefore an electron-rich form of the popular coenzyme Q10, ubiquinone. When a completely oxidised molecule is called ubiquinone, a completely reduced molecule becomes ubiquinol under the influence of an intraorganic process called redox. Unlike oxidised ubiquinone, ubiquinol has significantly increased bioavailability, although in reality it is the same substance. For this reason, the use of supplements containing ubiquinone (Q10) is strongly linked to the simultaneous supply of ubiquinol.

Coenzyme Q10 as a substance for proper functioning – what are its properties?

As already mentioned, coenzyme Q10 is involved in the functioning of the mitochondrial respiratory chain. In fact, it plays an important role in the body's energy metabolism. Thanks to its active participation in the process of nutrient metabolism in the mitochondria, almost 95% of the body's daily energy requirements are met by Q10.

What is more, it is also a powerful antioxidant, reducing the harmful effects of free radicals responsible for oxidative stress. It counteracts the oxidation of proteins, lipids and DNA, and its chemical structure has a number of health-promoting properties. By supporting ATP energy production, coenzyme Q10 can therefore play a key role in slowing down the ageing process, helping the body to maintain optimal mitochondrial function. From this perspective, the properties of ubiquinone may be a key element in promoting healthy longevity.

Coenzyme Q10 – what does it help with and how does it affect the proper functioning of the body?

All organs that need energy also need coenzyme Q10. This is especially true for the heart, lungs, kidneys and even the liver, which are the main consumers of Q10. Coenzyme is also an essential particle in muscle function. It is found throughout the body, which is why ubiquinone etymologically means nothing more than ‘ubiquity’ .

Coenzyme Q10 is one of the most thoroughly researched natural substances. Over the past two decades, hundreds of clinical studies have been conducted confirming its numerous health benefits. Coenzyme is therefore useful for conditions and ailments such as:

• Reduction of oxidative stress – as a substance with antioxidant properties, it helps protect cells from the harmful effects of free radicals and oxidative stress. This action may have a positive effect on the prevention of certain degenerative diseases, such as Alzheimer's or Parkinson's disease.

  Infertility – ageing weakens and slows down a number of processes in our bodies, including fertility in both women and men. As we age, we produce significantly less coenzyme, which is essential for the production of healthy sperm and the maintenance of the menstrual cycle.

• Diabetes – mitochondria are responsible for energy production. This energy is reduced by oxidative stress and Q10 deficiency, contributing to insulin resistance and subsequently diabetes. On the other hand, consuming large amounts of coenzyme improves insulin sensitivity and helps regulate blood sugar levels.

• Migraine – studies have shown that coenzyme Q10 can help reduce the frequency and severity of migraine attacks by neutralising free radicals and improving energy production in nerve cells.

• Cholesterol – dietary supplements with Q10 reduce the pain of certain muscle diseases associated with the treatment of hypercholesterolaemia. Its antioxidant effect is also responsible for reducing the percentage of bad cholesterol (LDL) in the blood, thus promoting its regulation.

• Heart health – the heart is particularly dependent on the supply of Q10. After all, it is used around the clock and therefore needs much more energy than other organs. High levels of coenzyme Q10 are associated with the treatment and reduction of the risk of diseases such as heart failure and atherosclerosis.

• Skin health – by neutralising free radicals, i.e. natural waste products that are produced, for example, during energy production, coenzyme Q10 protects the cellular structure of the skin from their harmful effects. For this reason, coenzyme is used in many skincare products, acting as an agent that delays the ageing of our skin and improves its firmness and condition.

• Physical activity – during physical activity, the demand for energy increases. At this point, the body's demand for coenzyme Q10 also increases. It counteracts severe physical fatigue by accelerating the body's regeneration and return to rapid health.

Q10 deficiency and ageing processes – symptoms and prevention

The concentration of coenzyme in the body decreases over time - in the case of older people. However, in addition to age, there are a number of other factors that contribute to its visible decline, which can lead to serious Q10 deficiencies. These are:

• Habitual smoking

• A diet with insufficient Q10 (e.g. a vegetarian diet)

• The body's natural inability to produce sufficient amounts

• Stress

• Chronic diseases

Ubiquinone deficiencies can lead to high blood pressure, heart muscle disease, heart failure and arteriosclerosis. It is also linked to the accelerated formation of free radicals, which damage our cells and mitochondria and can cause many other, often serious, ailments.

To counteract Q10 deficiency, it is a sensible choice to consume active Q10 in the form of dietary supplements. Of course, the first step is to have a blood test done by a doctor to determine the level of Q10 in the body.

Coenzyme Q10 - where can it be found?

Coenzyme Q10 is found in many foods. The richest sources of Q10 are fish, meat and poultry, as well as vegetarian alternatives such as beans, nuts, eggs and dairy products. What other foods contain coenzyme Q10?

• Beef

• Liver

• Poultry

• Trout

• Sesame seeds

• Pistachios

• Broccoli

• Cauliflower

• Oranges

• Strawberries

• Eggs

• Sardines

• Mackerel

As Q10 is a fat-soluble molecule, it is most easily absorbed when consumed with a small amount of healthy fats. It is estimated that the average modern diet provides about 25% of the total requirement for coenzyme Q10. The best way to achieve the right dose is to eat a varied, nutrient-rich diet and consider potential supplementation, especially if you are at risk of heart disease or inflammatory diseases.

Q10 dietary supplements in the morning or evening – how to use and dose?

Coenzyme Q10 comes in two different forms, ubiquinol and ubiquinone. Ubiquinol accounts for 90% of coenzyme Q10 in the blood and is its most easily absorbed form. The standard dose of coenzyme Q10 for oral use ranges from 90 to 200 mg per day. Dietary supplements containing up to 500 mg appear to be well tolerated.

As mentioned above, Q10 is a fat-soluble compound, so its absorption without fat is slow and limited. Taking Q10 supplements with food (e.g. during breakfast, lunch and dinner) can help the body absorb it up to three times faster than without food. Currently, there are no contraindications regarding the timing of dietary supplements containing Q10.

Coenzyme Q10 - side effects, adverse reactions and contraindications

Dietary supplements containing coenzyme Q10 appear to be well tolerated by humans, with low toxicity, even at doses above 1000 mg. However, if side effects occur, it is recommended to divide the daily dose into 5 to 6 portions. Potential side effects include:

• Nausea

• Diarrhoea

• Abdominal pain

• Headaches

These side effects are usually mild and disappear after a few days. Although Q10 is generally well tolerated, there are a number of contraindications that prohibit us from using the supplement. These contraindications are related to the disruption of the action of certain medications, including:

• Blood thinners – using Q10 together with blood thinners increases the risk of blood clots.

• High blood pressure medications – Q10 may lower blood pressure and enhance the effects of high blood pressure medications.

• Chemotherapy – some studies have indicated that Q10 may reduce the effectiveness of chemotherapy treatments for cancer.

Before starting coenzyme Q10 supplementation, it is recommended to consult a doctor to discuss potential side effects and contraindications when taking specific medications.

Bibliography

‘Biochemical Functions of Coenzyme Q10’ – F. L. Crane, Journal of the American College of Nutrition, Taylor&Francis, 2001.

‘Biosynthesis of coenzyme Q in eukaryotes’ – M. Kawamukai, Bioscience, Biotechnology and Biochemistry, Oxford, 2016.

‘Clinical aspects of coenzyme Q10: An update’ – G. P. Littarru, L. Tiano, Nutrition, Elsevier, 2010.

‘Coenzyme Q10 depletion in medical and neuropsychiatric disorders: potential repercussions and therapeutic implications’ – G. Morris, G. Anderson, M. Berk, M. Maes, Molecular Neurobiology scientific journal, Springer, 2013.

‘Effect of liquid ubiquinol supplementation on glucose, lipids and antioxidant capacity in type 2 diabetes patients: a double-blind, randomised, placebo-controlled trial’ – C-H. Yen et al., scientific journal The British Journal of Nutrition, Cambridge, 2018.

‘Effects of CoQ10 supplementation on plasma lipoprotein lipid, CoQ10 and liver and muscle enzyme levels in hypercholesterolemic patients treated with atorvastatin: A randomised double-blind study’ – H. Mabuchi et al., scientific journal Atherosclerosis, Elsevier, 2007.

‘Effects of oral administration of common antioxidant supplements on the energy metabolism of red blood cells. Attenuation of oxidative stress-induced changes in Rett syndrome erythrocytes by CoQ10’ – D. Di Pierro et al., scientific journal Molecular and Cellular Biochemistry, Springer, 2020.

‘Improving the anti-ageing activity of coenzyme Q10 through protransfersome-loaded emulgel’ – Q. Ayunin et al., Scientific Reports journal, Nature, 2022.

‘Metabolism and function of coenzyme Q’ – M. Turunen, J. Olsson, G. Dallner, scientific journal Biochimica et Biophysica Acta (BBA) – Biomembranes, Elsevier, 2004.

‘The effect of coenzyme Q10 on morbidity and mortality in chronic heart failure: results from Q-SYMBIO: a randomised double-blind trial’ – S. A. Mortensen et al., scientific journal JACC. Heart Failure, Elsevier, 2014.

‘Ubiquinol is superior to ubiquinone to enhance Coenzyme Q10 status in older men’ – Y. Zhang, J. Liu, X-Q. Chen, C-Y. O. Chen, scientific journal Food & Function, Royal Society of Chemistry, 2018.

‘Unsaponifiable fraction of lipid from normal and diseased human kidney’ – L. Mervyn, R. A. Morton, scientific journal Biochemical Journal, Portland Press, 1959.