Lauded by the cosmetics industry and adored by the beauty world, Coenzyme Q10 is renowned for its ability to slow down the ageing process. But what you may not know is that, beyond its use in skincare, Coenzyme Q10 is a molecule that uses the nutrients we consume to produce energy and is linked to a multitude of health benefits, such as boosting the immune system and protecting the heart.
Ubiquinone (as it’s also known) is considered a nutrient that provides energy to cells and is naturally produced by the body. Fortunately, although its production tends to decrease with age, we can obtain it through food or dietary supplements.
The goal of this post is to give you a complete guide on the different aspects you need to know about this so-called ‘Coenzyme of Youth‘. Let’s get started!
What is Coenzyme Q10?
Coenzyme Q10 is a compound produced by the body and stored in the mitochondria of cells. The mitochondria are responsible for producing energy for the body. In addition, they protect cells from oxidative damage, bacteria, and pathogenic viruses.
It’s probable that you associate the term Coenzyme Q10 with anti-ageing creams, as it’s the ‘king’ ingredient in dozens of them. This is because it acts as a powerful antioxidant in the body. Its active form is known as ubiquinone or ubiquinol.
Naturally produced in the body, it plays a vital role in functions such as cellular energy supply, blood pressure regulation, and electron transport. It is not classified as a ‘vitamin’ because all animals, including humans, produce small amounts of coenzymes without the need for food.
Should you worry about a deficiency?
Coenzyme Q10 production decreases with age, so people often experience a deficiency of this compound in their bodies. Many don’t even realise it, meaning you might also have a deficiency without knowing it.
What are the main reasons that can cause a lack of ubiquinone?
- Malnutrition and lack of vitamin B6
- Genetic defects in the synthesis or utilisation of the molecule
- An increased need for ubiquinone due to tissue demands from certain diseases
- Mitochondrial diseases
- Oxidative stress caused by ageing
- Side effects of statin treatments
Do you know the effects of the ‘Coenzyme of Youth’?
Clinical research indicates that coenzyme Q10 plays various essential functions in the body. One of the primary roles is to help provide energy to cells. It’s involved in the production of adenosine triphosphate (ATP), which in turn participates in energy transfer between cells.
It also plays a crucial role as an antioxidant, protecting cells from oxidative damage.
Since ATP is used for all bodily functions and prevents oxidative damage, it’s clear that some chronic diseases are linked to low levels of ubiquinone.
Coenzyme Q10 is present in every cell of our body. However, the highest concentrations are found in organs with the greatest energy demand, such as the heart, kidneys, liver, and lungs.
¡Take note of the following effects!
- The energy our body needs to carry out various functions requires that the mitochondria in our cells absorb fats and other nutrients, converting them into energy sources. This process requires the involvement of coenzyme Q10.
- Like other coenzymes, it helps other enzymes digest food properly.
- It is essential not only for energy production but also for protecting cells from damage caused by harmful free radicals.
- Acts as a powerful antioxidant and can increase the absorption of other essential nutrients. It has been shown to aid in the reuse of vitamins C and E, maximising the effects of both vitamins and antioxidants that work in the body.
- It can exist in three oxidation states. Its ability to accept and release electrons is one of its key biochemical functions, as it helps counteract the damage caused by free radicals.
- Although the body can produce it, production decreases with age, especially when cell production needs increase. For this reason, we should take advantage of the benefits of this coenzyme, both through diet and supplementation. Learn more about these benefits by clicking here.
Who is it especially recommended for?
Clinical research suggests that natural synthesis of coenzyme Q10 and dietary intake should be enough to prevent ubiquinone deficiency in healthy people. The issue arises when production starts to decline with age.
It has been found that the body’s ability to convert Q10 into its active form, ubiquinol, decreases as we age. This decline becomes more pronounced from the age of 40 and particularly affects people taking statins. Additionally, it is known that individuals with diabetes, cancer, or heart failure tend to have lower levels of coenzyme Q10 in their plasma.
This is why it is particularly recommended for those with heart problems.
This includes people who have experienced:
- A first heart attack or coronary heart disease
- High cholesterol levels (especially those on statins)
- Atherosclerosis
- High blood pressure
- Mitral valve issues
- Angina
What is its role in oxidation and inflammation?
A key component of the mitochondrial respiratory chain, coenzyme Q10 is also present in other cells and plasma lipoproteins, where it performs a vital antioxidant function.
Effects of exercise
Regular, moderate exercise brings countless health benefits, including reducing cardiovascular diseases, diabetes, and lowering the risk of mortality from all causes.
However, intense exercise can have less beneficial effects, such as structural damage to muscle cells, resulting in muscle pain, swelling, and loss of muscle function.
Exercise, oxidation, and inflammation
The significant muscle damage from intense exercise has been linked to high levels of oxidative stress and an increase in pro-inflammatory mediators. Fortunately, preventing some of this damage is as simple as optimising nutrition, particularly by increasing dietary intake of nutritional antioxidants.
What role does Coenzyme Q10 play in Oxidation and Inflammation?
It is a component of the mitochondrial electron transport chain, essential for ATP production, particularly in cells with high metabolic demand, such as muscle cells during high-intensity exercise. In short, this molecule acts as a redox electron transporter in the mitochondria.
Mitochondrial coenzyme Q10 has long been used as a food supplement for promoting health, trapping free radicals with a powerful antioxidant effect.
Coenzyme Q10 also inhibits the expression of various sources of free radicals.
Research suggests a direct link between physical performance and Q10 levels in blood and muscle tissue.
By reducing muscle damage, antioxidant supplementation will benefit high-intensity athletes, with ubiquinone being an unrivalled candidate due to its antioxidant and anti-inflammatory properties.
Effects of fatigue
Fatigue can be described as the difficulty in initiating or maintaining voluntary activity. There are two types of fatigue: mental and physical fatigue.
Here are the main effects caused by fatigue!
- Depletion of glycogen during prolonged exercise and of phosphocreatine in long-duration activities. Both are energy sources.
- Dysfunction of the calcium pump in the sarcoplasmic reticulum of skeletal muscles, which is related to muscle contraction.
- Failure of neuromuscular transmission.
Muscle exercise promotes the production of free radicals and other reactive oxygen species in the working muscle. These species are responsible for the oxidation of proteins induced by exercise, contributing to physical fatigue.
Food antioxidant supplements can be your best allies to combat fatigue.
Additionally, supplementation with ubiquinol (the reduced form of coenzyme Q10) has been shown to effectively reduce exercise-induced depletion of this substance, making it a valuable tool for optimising coenzyme Q10 levels in physically active people.
Conclusions
- Oral administration of coenzyme Q10 improves the sensation of fatigue
- Ingesting this molecule allows it to deploy its effects as an antioxidant in high-intensity activities.
- It has shown clear evidence of its protective effect against excessive reduction of mitochondrial membrane phospholipids (which can cause mitochondrial dysfunction and reduced ATP production, among other effects).
- A reduction in coenzyme Q10 content has been observed following high-intensity exercise.
- Phosphocreatine recovery during short-duration activities is favoured by ubiquinone treatment.
Discover the dosage of the ‘anti-ageing molecule’
Coenzyme Q10 exists in two forms: ubiquinol and ubiquinone.
Ubiquinol makes up 90% of the Coenzyme Q10 in the blood and is better absorbed by the body, so we recommend choosing nutritional supplements that contain ubiquinol.
A word of caution! You should take Coenzyme Q10 supplements with food. Why? As a fat-soluble compound, its absorption is slow and limited. However, when taken with food, the body can absorb it up to three times faster than on an empty stomach.
Additionally, some products offer a soluble form of Coenzyme Q10 or combine this molecule with oil to enhance absorption. Keep in mind that the body cannot store it, so we recommend a continuous intake to fully benefit from the compound.
In summary, Coenzyme Q10 supplementation is well-tolerated and has low toxicity. Although it rarely causes side effects, if any do occur, try splitting the daily dose into two or three smaller doses.
Why take Ubiquinone supplements?
You might be wondering if it’s necessary to take supplements when there are foods rich in Coenzyme Q10. The answer is yes, because these foods don’t contain enough Coenzyme Q10 to meet your daily requirements.
Therefore, taking a daily Coenzyme Q10 food supplement alongside your diet is the best nutritional strategy to ensure your body gets the required daily amount.
Does its intake have any side effects?
A review of preclinical and clinical studies on the safety of Coenzyme Q10 confirmed that it is a completely safe substance. However, some people have reported mild side effects after taking these supplements, including mild gastrointestinal discomfort, insomnia, dizziness, or headaches.
At HSN, we always advocate for the responsible use of food supplements, adhering to the recommended daily dose and seeking medical advice before starting supplementation.
Are you pregnant? Then you should avoid taking Coenzyme Q10 supplements, as there is not enough evidence to confirm their safety during this sensitive period.
Any interactions?
Its antioxidant effect is unparalleled
Among the many aspects of Coenzyme Q10, none is as striking as its antioxidant effect. When ubiquinol is applied topically, it replenishes Coenzyme Q10 levels in the skin, both on the surface and in the deeper layers of the epidermis. In this way, topical ubiquinol boosts cellular metabolism and aids in the healing of damaged human keratinocytes.
If you smoke, keep in mind that your ability to produce Coenzyme Q10 decreases, leading to an increase in free radicals and lung tissue damage. The good news is that ubiquinol supplementation can counteract the breakdown of Coenzyme Q10, reducing the risk of lung damage caused by this deficiency.
What is the link between statins and Coenzyme Q10?
Statins are cholesterol-lowering medications sold under names like Lipitor, Zocor, or Crestor.
Relatively inexpensive and effective for their intended purpose, many people are unaware that while lowering cholesterol levels, statins also inhibit the body’s production of Coenzyme Q10, especially when taken in high doses or over an extended period. The result? Lower levels of Coenzyme Q10 in the blood.
Even a small decrease in Coenzyme Q10 can affect the body’s ability to produce energy, potentially leading to various problems. Additionally, long-term use of statins, combined with low ubiquinone levels, can cause fatigue and muscle spasms.
In addition, since the ubiquinol form can protect against the oxidation of ‘bad’ LDL cholesterol, it’s clear that people with lower levels of Coenzyme Q10 due to statin use are more susceptible to oxidation. Oxidised cholesterol is a risk factor that can trigger many vascular problems.
Why do statins lead to a Coenzyme Q10 deficiency?
Because our body produces cholesterol in the same way it produces ubiquinone, a molecule essential for heart health, which is transported in the blood via cholesterol.
In the body, acetoacetyl-CoA is converted into an organic compound called mevalonate using an enzyme known as HMG-CoA reductase. Mevalonate can be used for the production of both cholesterol and Coenzyme Q10.
Statins inhibit the action of HMG-CoA reductase, reducing the amount of mevalonate available for Coenzyme Q10 production.
Several studies have shown that statins significantly reduce ubiquinone levels in the blood, even within a short period of three months of use.
What is the recommendation for people taking statins?
It’s very simple. Since it is extremely difficult to provide the body with the necessary amount of Coenzyme Q10 through diet alone, if you are taking statins, you may want to supplement with Q10.
You should consult your doctor beforehand about whether it is advisable to take this or any other food supplement.
But does this mean it’s not beneficial for younger people? Not at all! It simply becomes even more important as its conversion starts to become more difficult.
After all, Coenzyme Q10 is a powerful antioxidant that neutralises harmful free radicals and also has the ability to regenerate other antioxidants like vitamins C and E.
Don’t miss the conclusions
To conclude this guide on Coenzyme Q10, we can say that it’s a fat-soluble substance, similar to a vitamin, and it holds numerous health benefits.
Among its main properties, it is involved in cellular energy production and functions as a potent antioxidant. Its properties help maintain cell health and it’s used to prevent and treat certain chronic diseases. Is it not the ‘anti-aging‘ star of the moment?
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