What exactly is coenzyme Q10?
Coenzyme Q10, also known as ubiquinone, is a vitamin-like compound that occurs naturally in every cell of our body. It plays a key role in energy production in the mitochondria, the ‘powerhouses’ of our cells. Although the body produces coenzyme Q10 itself, its level decreases with age, which makes supplementation particularly important after the age of 40.
Interestingly, the name ‘Q10’ comes from its chemical structure - ‘Q’ comes from quinone (a chemical part), and ‘10’ means the number of isoprene units in its ‘tail’.
The main benefits of coenzyme Q10 for the body
1. Increased energy level
Coenzyme Q10 is directly involved in the production of ATP, the universal energy carrier in cells. An adequate level of CoQ10 can therefore help reduce the feeling of fatigue and increase physical performance. Studies show that supplementation can be particularly beneficial for people suffering from chronic fatigue.
2. Support for a healthy heart
The heart muscle has the highest energy demand of all organs, which is why it contains the most mitochondria. Numerous studies suggest that coenzyme Q10 can:
- Lower blood pressure
- Improve the function of the blood vessel endothelium
- Support the treatment of heart failure
- Reduce the risk of complications after a heart attack
3. Strong antioxidant effect
CoQ10 is one of the most powerful fat-soluble antioxidants. It protects cells from oxidative damage by neutralising free radicals, which accelerate ageing and increase the risk of chronic diseases.
4. Support for the brain
The brain uses a huge amount of energy and is very sensitive to oxidative stress. Coenzyme Q10 can protect neurons from damage and support cognitive functions. Research indicates potential benefits in the prevention of neurodegenerative diseases such as Alzheimer's and Parkinson's.
5. Benefits for the skin
When used internally and externally, coenzyme Q10 helps to reduce fine lines, protects the skin from UV-induced photoaging and promotes skin cell regeneration.
Coenzyme Q10 deficiency - causes and symptoms
The level of CoQ10 naturally decreases with age. After the age of 40, the body produces much less of it, which can lead to various symptoms of deficiency:
- Chronic fatigue
- Muscle weakness
- Cognitive disorders
- Increased blood pressure
- More frequent infections
It is worth knowing that some medications, especially statins used for high cholesterol, can lower the level of coenzyme Q10 in the body. Therefore, people taking these medications should consider supplementation after consulting a doctor.
Natural sources of coenzyme Q10
In the diet, coenzyme Q10 is found mainly in:
- Organ meats (especially liver)
- Oily fish (salmon, mackerel, sardines)
- Poultry and beef
- Vegetable oils (especially wheat germ oil)
- Nuts and seeds
- Broccoli and cauliflower
However, it should be noted that the quantities derived from the diet are usually too small to significantly affect the level of CoQ10 in the body, especially in the elderly.
Coenzyme Q10 supplementation - what should you look out for?
If you are considering supplementation, it is worth knowing that coenzyme Q10 comes in two forms:
- Ubiquinone - an oxidised form, cheaper and more widely available
-
Ubiquinol - a reduced form, better absorbed, especially recommended for people over 40.
The effectiveness of supplementation depends on several factors:
- Bioavailability - coenzyme Q10 is fat-soluble, therefore preparations in oil are better absorbed
- Dosage - usually from 100 to 300 mg per day, depending on the purpose of supplementation
-
Regularity - the effects are usually visible after a few weeks of regular use
- Take with a meal - especially one containing fat, which significantly increases absorption
For whom can supplementation be particularly beneficial?
Coenzyme Q10 supplementation may be most beneficial for:
- People over 40
- Patients with heart disease
- People taking statins
- Athletes looking to improve their performance
- People suffering from chronic fatigue
- Migraine sufferers
- People looking for anti-ageing protection
Summary
Coenzyme Q10 is a substance with enormous potential for our health. Combining energy functions with a strong antioxidant effect, it supports the proper functioning of the body on many levels. Although it is not a panacea for all ailments, systematic supplementation can be an important element of health prevention, especially for middle-aged and older people.
Remember that before starting any supplementation, it is advisable to consult a doctor or pharmacist, especially if you are taking medication on a regular basis or suffer from chronic diseases.
This article is for information purposes only and is not a substitute for medical advice. Consult a specialist before starting supplementation.