9 Scientifically Proven Health Benefits of CoQ10
Vincent E. Cording Longevity Mentor and Author
Over 50? Energy lapsing in the afternoon, more aches & pains, slowing metabolism, changing hormones, hard to sleep all night? I help my high achieving clients overcome these challenges & rediscover their vitality.
What is CoQ10?
Coenzyme Q10 (CoQ10), also known as CoQ10, is a crucial compound that facilitates energy generation within the body's cells. Though naturally produced, CoQ10 levels decline with age, leading many to seek supplementation and dietary sources to maintain optimal levels. CoQ10 has been associated with numerous health benefits, particularly in managing conditions such as heart disease, diabetes, and various brain disorders.
What does CoQ10 do?
Coenzyme Q10 is a naturally occurring compound stored in the mitochondria, the cellular organelles responsible for energy production. Mitochondria are also critical in protecting cells from oxidative damage and combating harmful bacteria and viruses.
As individuals age, the body's production of CoQ10 diminishes, leading to a potential deficiency. Other factors contributing to low CoQ10 levels include:
The Role of CoQ10 in the Body
CoQ10 plays a pivotal role in energy production by contributing to the synthesis of adenosine triphosphate (ATP), which is essential for energy transfer within cells. In addition, CoQ10 functions as a powerful antioxidant, protecting cells from oxidative damage. Given ATP's significance in bodily functions and the destructive nature of oxidative damage, low CoQ10 levels are linked to various chronic diseases. The highest concentrations of CoQ10 are found in organs with significant energy requirements, including the heart, kidneys, lungs, and liver.
Treats Heart Failure
Heart failure often results from other heart conditions, such as coronary artery disease or hypertension, leading to inflammation and impaired heart function. CoQ10 supplementation has been shown to improve heart health and symptoms of heart failure.
Human Studies
A study involving 420 individuals with heart failure found that CoQ10 treatment over two years improved symptoms and reduced the risk of cardiovascular death. Another study of 641 participants showed that those taking CoQ10 experienced fewer hospitalizations for worsening heart failure and reduced complications compared to those given a placebo. CoQ10 may help restore energy production to optimal levels, thereby enhancing heart function.
Enhances Fertility
Age-related declines in fertility are linked to a reduction in egg quality and quantity, a process in which CoQ10 is directly involved. As CoQ10 production decreases with age, the body's ability to protect eggs from oxidative damage diminishes. Supplementation with CoQ10 has been found to reverse this decline in some cases, potentially improving egg quality and quantity.
Male fertility also benefits from CoQ10, as oxidative damage can affect sperm quality, activity, and concentration. Research suggests that CoQ10 supplementation improves sperm parameters by boosting antioxidant defenses.
Promotes Healthy Skin
The skin, as the largest organ of the body, is exposed to numerous aging factors, both internal (such as cellular damage and hormonal imbalances) and external (pollution and UV rays). These harmful elements can reduce skin moisture and thin the skin's layers. Topical CoQ10 has been found to reduce oxidative damage caused by UV radiation and decrease wrinkle depth. Low CoQ10 levels are also associated with a greater likelihood of skin cancer development.
Reduces Headaches
Abnormal mitochondrial function is linked to increased calcium uptake by cells and decreased antioxidant defenses, leading to low brain energy and migraines. CoQ10, predominantly located in the mitochondria, has been shown to improve mitochondrial function and reduce inflammation associated with migraines.
Studies
In a study involving 42 individuals, CoQ10 supplementation was three times more effective than a placebo in reducing the frequency of migraines. Another study with 1,550 participants showed that CoQ10 treatment decreased headache frequency and severity in those with low CoQ10 levels. CoQ10 appears to help prevent migraines in addition to treating them.
Boosts Exercise Performance
Oxidative stress negatively impacts muscle function and exercise performance, while mitochondrial dysfunction can reduce muscle energy and contraction efficiency. CoQ10 helps improve exercise performance by reducing oxidative stress and enhancing mitochondrial function.
Benefits for Diabetes Management
Oxidative stress can damage cells, contributing to metabolic diseases like diabetes. CoQ10 supplementation has been linked to improved insulin sensitivity and blood sugar regulation, potentially increasing CoQ10 concentrations in people with diabetes, who often have low levels.
Study
A 12-week study involving individuals with type 2 diabetes found that CoQ10 supplementation significantly reduced fasting blood sugar levels and hemoglobin A1C, an indicator of average blood glucose over two to three months.
Cancer Prevention
Oxidative stress contributes to cellular damage and can increase cancer risk if the body cannot counteract this damage effectively. Cancer patients often exhibit low levels of CoQ10, with studies indicating a 53.3% higher risk of cancer in individuals with insufficient CoQ10. Research also suggests that CoQ10 supplementation may help reduce the risk of cancer recurrence.
Supports Brain Health
The mitochondria are key energy producers for brain cells, and mitochondrial dysfunction can lead to cell death and neurodegenerative diseases like Alzheimer's and Parkinson's. Due to its high oxygen consumption and fatty acid content, the brain is highly vulnerable to oxidative damage. CoQ10 may help reduce the impact of harmful compounds, potentially slowing the progression of these diseases.
Protects Lung Health
The lungs, given their constant contact with oxygen, are highly susceptible to oxidative damage. Insufficient antioxidant defenses, including low CoQ10 levels, can contribute to respiratory conditions such as asthma and Chronic Obstructive Pulmonary Disease (COPD).
Studies
One study demonstrated that CoQ10 supplementation reduced inflammation and the need for steroid medications in asthma patients. Another study found that individuals with COPD experienced improved exercise performance and tissue oxygenation after taking CoQ10.
Dosage and Forms
CoQ10 is available in two forms: ubiquinol and ubiquinone. Ubiquinol, accounting for 90% of the CoQ10 found in blood, is the most absorbable form and is therefore often recommended. Typical dosages range from 90 mg to 200 mg per day, with higher doses of up to 500 mg well tolerated by most individuals. Taking CoQ10 with food can improve absorption by up to three times, and consistent supplementation is necessary since the body does not store CoQ10.
Side Effects and Safety
CoQ10 supplementation is generally well tolerated and has a low toxicity risk. In studies, participants taking up to 1,200 mg daily for 16 months experienced no major side effects. If side effects do occur, it is advisable to divide the daily dosage into smaller doses. As always, individuals should consult a healthcare provider before starting any new supplement.
Food Sources of CoQ10
While CoQ10 supplements are widely available, dietary sources include:
Conclusion
Coenzyme Q10 plays a vital role in supporting the body's energy production and protecting against oxidative damage. As natural CoQ10 production decreases with age, supplementation can provide significant health benefits, particularly for the heart, fertility, skin, and more. Maintaining sufficient CoQ10 levels through dietary sources or supplements is essential for promoting overall health and well-being.