Coenzyme Q10 (CoQ10) plays a role in many important physiological functions within the body. Its function is often described as similar to that of a vitamin-like substance; however, CoQ10 can be synthesized by the body’s tissues and is therefore not classified as a vitamin.
What is Coenzyme Q10?
Coenzyme Q10 is a lipid-soluble molecule containing a central benzoquinone part connected to a tail of polyisoprene lipids. Its main function is to anchor CoQ10 molecules within the lipid bilayer planes of various cell membranes, facilitating oxidative and reductive processes [1]. This allows body cells to use CoQ10 for growth and maintenance functions [2].
Coenzyme Q10 possesses numerous vital physiological functions. In addition to participating in mitochondrial oxidative phosphorylation reactions, CoQ10 serves as a lipid-soluble antioxidant. It plays a significant role in fatty acid, pyrimidine, and lysosome metabolism and directly influences the expression of numerous genes, particularly those related to inflammation.
Where is Coenzyme Q10 Found in Foods?
Coenzyme Q10 is primarily present in meats, fish, and nuts [2]. Among meats (especially organ meats), the highest levels of CoQ10 are found, followed by dairy products, eggs, oils (soybean oil and rapeseed oil), and other sources like legumes (soybeans, lentils, and peanuts) and plant-based foods (spinach, broccoli, and cauliflower) [3].
However, obtaining CoQ10 from these foods is generally not sufficient to significantly increase the body’s CoQ10 concentration. As a result, there are many CoQ10 nutritional supplements available in the market that can more efficiently help prevent CoQ10 deficiency in the body [2].
The 5 Key Benefits of Coenzyme Q10
1. Improving Heart Function
In congestive heart failure patients, as the severity of heart failure worsens, the content of myocardial Coenzyme Q10 tends to decrease [4].
💡 A study found that daily supplementation of Coenzyme Q10 (2 mg/kg body weight) for congestive heart failure patients resulted in a significant reduction in the number of patients needing hospitalization due to worsening heart failure. Additionally, the occurrences of pulmonary edema or heart failure-related asthma attacks were significantly reduced. The study suggests that adding Coenzyme Q10 to conventional treatments could help significantly reduce hospitalization rates and severe complications in patients with chronic congestive heart failure [5].
💡 Another clinical study suggests that chronic heart failure patients can improve symptoms and reduce adverse cardiovascular complications by taking Coenzyme Q10. This supplementation can aid in restoring optimal energy production, reducing oxidative damage, improving heart function, and assisting in heart failure treatment. Long-term Coenzyme Q10 intake is considered safe [6].
2. Anti-Aging Effect on Skin
During aging and photoaging processes, skin oxidation reactions play a role, and research indicates that a decrease in endogenous cellular antioxidant “Coenzyme Q10” levels is partly responsible.
💡 Research has shown that Coenzyme Q10 can penetrate the active layer of the epidermis, reducing oxidation reactions caused by sunlight. It may also inhibit skin cell aging induced by UV radiation, particularly UVA. Furthermore, after using Coenzyme Q10, a decrease in wrinkle depth has been observed [7].
💡 Studies have demonstrated that using a lotion containing Coenzyme Q10 significantly increases Coenzyme Q10 concentration in the deep layers of the epidermis, indicating that Coenzyme Q10 can be absorbed by the skin. This helps enhance cellular energy metabolism and antioxidative effects [8]. Moreover, low Coenzyme Q10 levels in the body are associated with a higher susceptibility to skin cancer [9].
3. Enhancing Exercise Performance and Reducing Fatigue
Fatigue and poor exercise endurance are common symptoms of mitochondrial diseases, but they are difficult to clinically assess. Relevant research suggests that taking Coenzyme Q10 along with aerobic exercise may improve poor exercise endurance [10]. Oral Coenzyme Q10 supplementation can help reduce cellular oxidation reactions and improve mitochondrial function, further enhancing physical training performance.
💡 In a clinical study, participants who were supplemented with Coenzyme Q10 (100 mg/day) showed enhanced performance in repeated supermaximal exercise. The study indicates that Coenzyme Q10 supplementation can act as an exercise enhancer [11].
💡 Another clinical study found that daily supplementation of 100 mg and 300 mg of Coenzyme Q10 improved subjective work fatigue and physical performance, possibly preventing adverse states caused by physical fatigue [12].
4. Headache Improvement
Related research indicates that Coenzyme Q10 can prevent and improve adult migraines. This effect may be attributed to Coenzyme Q10’s ability to regulate inflammation and mitochondrial function changes during recurrent migraines [13].
💡 In a clinical study, migraine patients supplemented with Coenzyme Q10 (100 mg three times a day) showed better outcomes in terms of headache frequency, days with headaches, and nausea days compared to the placebo group. The supplementation was well-tolerated [14].
💡 Additional research discovered that participants with low Coenzyme Q10 levels experienced decreasing severity in migraine symptoms after taking Coenzyme Q10. Furthermore, the frequency of headaches significantly decreased, indicating an improvement in migraine conditions [15]. Coenzyme Q10 also shortened the duration of headaches and demonstrated good safety [16].
5. Cancer Prevention
Our body undergoes constant oxidative reactions. If our body cannot effectively counter oxidative damage, our cell structure may be compromised, increasing the risk of developing cancer.
💡 A clinical study analyzed total Coenzyme Q10 concentration and oxidized Coenzyme Q10 concentration in the blood of lung cancer patients. The results showed significantly higher DNA damage rates in cancer patients and lower oxidized Coenzyme Q10 levels. The study suggests that Coenzyme Q10 concentration can serve as one factor for assessing lung cancer risk [17].
💡 A similar study involving breast cancer patients yielded the same results, indicating a negative correlation between cancer occurrence and Coenzyme Q10 concentration [18]. Furthermore, other studies have suggested that Coenzyme Q10 supplementation may help reduce the chances of cancer recurrence [19].
When is Coenzyme Q10 Inhibited (Attention for Red Yeast Rice Consumers!)
Statins, primarily used to treat patients with high cholesterol and prevent cardiovascular diseases, have the effect of inhibiting cholesterol synthesis in the body [20]. Due to the mechanism of action of statins, they not only inhibit cholesterol synthesis but also Coenzyme Q10 synthesis in the body. Therefore, the use of statins can lead to a decrease in the production of Coenzyme Q10 [21].
The main active ingredient in red yeast rice is Monacolin K, which helps lower cholesterol levels in the body. Its mechanism of action is similar to the active ingredient in statins, and it acts in the same way in the body [22]. Therefore, when taking cholesterol-lowering statin drugs or red yeast rice supplements, it’s important to be aware that they can affect the production of Coenzyme Q10 in our body.
Who Should Consider Coenzyme Q10 Supplementation?
Coenzyme Q10 can be synthesized by the body itself, so there is generally no deficiency in normal circumstances. However, as age increases, the synthesis decreases [1]. Therefore, both men and women can consider supplementing Coenzyme Q10 if they wish to improve skin condition, enhance exercise performance, alleviate migraines, or improve heart function. If you have concerns about supplementation, it’s recommended to discuss with your physician and nutritionist before starting supplementation.
Recommended Intake and Side Effects of Coenzyme Q10
Coenzyme Q10 naturally exists in the human body, and Coenzyme Q10 supplements are generally well-tolerated, with only mild and uncommon side effects such as stomach discomfort, nausea, vomiting, and diarrhea.
However, some overseas studies have found that in patients taking 300 mg or more of Coenzyme Q10 daily, their liver enzymes increased, although no reports of liver toxicity were noted [3]. Coenzyme Q10 supplements have been shown to have high human tolerance, and even daily intake of up to 1200 mg is [23].
When to Take Coenzyme Q10
Since Coenzyme Q10 is a fat-soluble compound and its hydrophobic and large molecular size lead to slow and limited absorption, taking Coenzyme Q10 supplements with food can enhance absorption more efficiently. Data suggests that absorption of Coenzyme Q10 is three times faster when taken after a meal compared to on an empty stomach [25]. Therefore, it’s recommended to take Coenzyme Q10 supplements after meals.
