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Coenzyme Q10

Also known as: CoQ10, Ubiquinone, Ubiquinol, 4-benzoquinone, Vitamin Q

Overview

Coenzyme Q10 (CoQ10) is a lipid-soluble, vitamin-like compound synthesized by the body from mevalonate and tyrosine. CoQ10 plays a crucial role in the production of adenosine triphosphate (ATP) in mitochondria, and serves as a potent endogenous (i.e., produced in the body) antioxidant capable of neutralizing free radicals in lipid structures. While the body naturally produces CoQ10, it can also be obtained from supplements or specific foods.

Benefits

CoQ10 acts as a non-enzymatic endogenous antioxidant, exerting its effects by increasing the production of key antioxidants (e.g., SOD) and by inhibiting lipid peroxyl radicals, thereby reducing lipid peroxidation levels. Additionally, CoQ10 serves as a cofactor in the mitochondrial electron transport chain, transporting electrons from complex I and II to complex III to synthesize ATP, and reducing the production of superoxide (a free radical). Furthermore, CoQ10 appears to regenerate α-tocopherol (vitamin E’s active metabolite) from its radical state back to its antioxidative state. Finally, another potential mechanism observed in vitro and in animal studies is the activation of nuclear factor erythroid 2-related factor 2 (Nrf-2), which regulates the cellular response to oxidative stress. However, more research is needed to verify this mechanism of action.

How it works

CoQ10 is a key endogenous antioxidant; however, its production in the body can be affected by age, underlying medical conditions, and other factors. Supplementation with CoQ10 has been shown to significantly increase total antioxidant capacity (TAC) scores and decrease malondialdehyde (MDA) levels (an oxidative stress marker). It has also been indicated to lower levels of inflammatory markers such as c-reactive protein (CRP), interleukin 6 (IL-6), and tumor necrosis factor alpha (TNF-alpha), suggesting a potential anti-inflammatory effect. Additionally, CoQ10 has demonstrated potential for reduction of migraine and non-migraine headaches in both adults and children aged 6–12 years. Furthermore, extensive research has explored the cardiovascular and metabolic benefits of CoQ10, yielding promising results. Preliminary evidence suggests that supplementation with CoQ10 (300 mg) may be effective in reducing symptoms associated with fibromyalgia.

Side effects

The total daily requirement for coenzyme Q10 (CoQ10), encompassing both endogenous synthesis and external sources like food or supplements, is estimated to be approximately 500 mg per day. For supplementation, the recommended dosage usually falls within 100–200 mg per day. Although some studies have explored doses as high as 1200 mg per day, there is currently no evidence that a higher dosage offers additional benefits. In the context of migraine prevention, a dosage of 300 mg per day of CoQ10 has been studied with positive outcomes. CoQ10 is commonly available in capsule form, with oral administration peaking in blood levels 5–10 hours after intake, and an elimination half-life of approximately 33.19 hours. Due to its lipophilic nature, it’s advised to take CoQ10 with fat-containing foods.

Dosage

Supplementation with CoQ10 is generally considered safe and well-tolerated, even at high dosages (1,200 mg per day) and for durations up to 12 months. Regarding potential interactions, there is mixed clinical evidence that CoQ10 may interact with warfarin. Additionally, animal studies suggest a potential interaction between CoQ10 and theophylline (a drug used for asthma and chronic obstructive pulmonary disease).

FAQs

What is coenzyme Q10?

What are the main dietary sources of coenzyme Q10?

The main dietary sources of coenzyme Q10 include meat, particularly pork heart.

What are the main benefits of coenzyme Q10?

Can coenzyme Q10 reduce statin-related side effects and pathologies?

Long-term usage of statins (cholesterol-lowering drugs) has been associated with lower CoQ10 levels. However, it remains unclear whether supplementation with CoQ10 would be beneficial when prescribed alongside statin therapy.

Does coenzyme Q10 have an impact on fertility?

In one pilot study, CoQ10 supplementation in men with asthenozoospermia (poor seminal motility) appeared to be somewhat effective at improving seminal motility, though not sperm count or sperm morphology.

What is the impact of coenzyme Q10 on skin health?

Aged skin is strongly correlated with abnormal mitochondrial function, elevated oxidant levels, and a decline in CoQ10 levels. This decline is evident with aging, irrespective of UV radiation exposure, but is exacerbated by excessive UV radiation, leading to oxidative stress.

Can supplementation with coenzyme Q10 improve exercise performance?

Results to date have been mixed. In one study involving older athletes concurrently taking statin drugs, supplementation with 200 mg of CoQ10 for 6 weeks improved leg strength.

What are coenzyme Q10’s main benefits for cardiovascular and metabolic health?

CoQ10's impact on the lipid profile in adults varies across studies and depends on the participants' health status, making it challenging to generalize findings.

What are the main drawbacks of coenzyme Q10?

Supplementation with CoQ10 is generally considered safe and well-tolerated, even at high dosages (1,200 mg per day) and for durations up to 12 months.

What are the main factors affecting coenzyme Q10 levels in the body?

CoQ10 deficiency can be attributed to primary or secondary factors. A primary deficiency is a result of mutations in genes directly involved in the biosynthesis of CoQ10.

Does the form of CoQ10 affect its efficacy?

Ubiquinone is the most common form of CoQ10 found in supplements. After ingestion, ubiquinone is converted into ubiquinol (the reduced form of CoQ10), which has the most antioxidant properties.