Why take CoQ10. 5 coenzyme q10 benefits

Why take CoQ10. 5 coenzyme q10 benefits

What is Coenzyme Q10

Sometimes referred to as CoQ10, coenzyme q10, ubiquinone-10 or ubiquinone is a substance that occurs naturally in the body. It is a unique lipid-soluble antioxidant that is produced in animals. CoQ10 has become very popular in recent times and the subject of many scientific studies to understand its role and benefits. Coenzyme q 10 are mainly nonprotein organic molecules that serve as cofactors for the activation of protein apoenzymes.

The International Coenzyme Q10 Association, for example, aims to promote basic and applied research on the biomedical aspects of coenzyme Q10 to diffuse knowledge on basic biochemistry and genetics, and on the preventive and/or therapeutic effects of coenzyme Q10.

In more recent times, there has been an increase in the number of Q10 products on the market; from dietary supplements to cosmetic products.

CoQ10 Foods

Some foods that serve as good sources for CoQ10 are organ meats (heart, liver, and kidney from animals), beans, nuts, and oily fish. Unfortunately, these coq10 foods do not contain significantly high levels of coenzyme q 10 and cooking can deplete the CoQ10 levels by up to 30% in some cases. For example, canned tuna contains 15.9 mcg/g and beef liver contains about 39.2mcg/g of CoQ10.

Even in instances where we consume these coq10 foods, it would still not be enough to get over 100mg/day of CoQ10. As a result, the use of CoQ10 supplements may be a cheaper option of getting adequate amounts of CoQ10 in the body.

Functions of Coenzyme Q10 in the body

Three key cellular functions of CoQ10 in the body are;

  1. Cellular energy formation
  2. Protection of cell against oxidative stress
  3. The expression of genes

Benefits of CoQ10

  1. CoQ10 acts as an antioxidant – As an antioxidant, coenzyme q 10 works in the body by undergoing hydrogen abstraction by free radicals. It, therefore, acts as a chain-breaking antioxidant.


  1. Physiological effects – CoQ10 contributes to normal energy-yielding metabolism in the body. It may be used in improving aerobic capacity and physical performance in the body as suggested by some research.


  1. CoQ10 reduces fatigue – In a study that involved the oral administration of CoQ10, it was reported that CoQ10 improved subjective fatigue sensation and physical performance during fatigue-inducing workload trials and might prevent unfavorable conditions as a result of physical fatigue.


  1. CoQ10 supports reproductive health – There is scientific evidence that confirms the efficacy of CoQ10 in improving the quality of male semen. A research study that sought to evaluate the effectiveness of coenzyme Q10 treatment in improving semen quality in men with idiopathic infertility concluded that exogenous administration of coenzyme Q10 increases the level of the same and ubiquinol in semen and is effective in improving sperm kinetic features in patients affected by idiopathic asthenozoospermia.


  1. CoQ10 supports cardiovascular function – The World Health Organization states that cardiovascular diseases (CVDs) are the number 1 cause of death globally and it is responsible for about 31% (17.9million) of deaths each year. Cardiovascular diseases are medical conditions that affect the heart and blood vessels. These include coronary heart disease, rheumatic heart disease, heart attacks, and strokes. A 2-year treatment with CoQ10 (300 mg/day) as adjunctive therapy in a randomized, controlled multicenter trial affecting 420 patients suffering from chronic heart failure (Q-SYMBIO trial) demonstrated an improvement in symptoms and reduction in major cardiovascular events (Mortensen et al., 2014). Another study concluded that the supplementation of CoQ10 may be a useful option for effective management of heart failure.


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Ubiquinol vs Ubiquinone


There are two forms of CoQ10; ubiquinol and ubiquinone. Ubiquinol which is the dominant CoQ10 state in the body is the reduced form whereas ubiquinone is the oxidized form of CoQ10. There is some experimental research that suggests that ubiquinone must be reduced to ubiquinol within the body before it is fully absorbed but all this remains inconclusive.

There is not much scientific evidence that confirms whether supplementation with ubiquinol is more effective than using ubiquinone. The body is, however, able to convert ubiquinone to ubiquinol as and when it is needed to maintain an adequate supply. More importantly, both forms are important for the body to function properly.


Coq10 side effects


Due to the increase in the number of people taking Co enzyme Q10 supplements, concerns have been raised around its safety and efficacy. Unlike other vitamins and supplements, CoQ10 does not have any publicly recommended daily allowance. For CoQ10, the recommended allowance mostly depends on some factors such as health status and age of the individual.

There are so different brands of Coq10 on the market and they may have differences in absorption. Brands with better bioavailability may require lower doses as compared to brands that have lower bioavailability. Most CoQ10 supplements on the market have doses ranging from 30 to 300mg/day.

Current research available suggests that CoQ10 has low toxicity and does not induce serious adverse effects in humans. Therapeutic doses of CoQ 10 for adults generally range 100–300 mg/day, although doses as high as 3,600 mg/day have been used to treat some disorders under medical supervision.






Bioactive Dietary Factors and Plant Extracts in Dermatology. (2013). .

Garti, N. and Amar-Yuli, I. (2012). Nanotechnologies for solubilization and delivery in foods and cosmetics pharmaceuticals. Lancaster, Pa.: DEStech Publications.

Hernández-Camacho, J., Bernier, M., López-Lluch, G. and Navas, P. (2018). Coenzyme Q10 Supplementation in Aging and Disease. Frontiers in Physiology, 9.

Littarru, G. and Lambrechts, P. (2011). Coenzyme Q10: multiple benefits in one ingredient. Oléagineux, Corps gras, Lipides, 18(2), pp.76-82.