CoQ10 (Coenzyme Q10) Overview

Definition and Biochemical Function:
Coenzyme Q10 (CoQ10), also known as ubiquinone, is a naturally occurring antioxidant found in most aerobic organisms from bacteria to mammals¹. It plays a critical role in the electron transport chain, aiding in the production of ATP, the primary molecule used for energy in cells².

Sources and Forms:
CoQ10 is present in various foods such as oily fish (salmon, tuna), organ meats (liver), and whole grains. It is also synthesized endogenously by the human body³. CoQ10 supplements are available in several forms including soft gel capsules, hard shell capsules, oral sprays, and tablets⁴.

Biological Activities:

• Energy Production: CoQ10 is integral to mitochondrial ATP synthesis, which is essential for cellular energy production³.
• Antioxidant Properties: It functions as a significant lipid antioxidant, preventing the generation of free radicals and modifications of proteins, lipids, and DNA¹.

Health Benefits and Uses:
CoQ10 supplementation has been studied for a range of potential health benefits:

• Cardiovascular Health: It may reduce blood pressure and improve vascular endothelial function⁵.
• Neurodegenerative Diseases: There's some evidence suggesting CoQ10 could be beneficial for conditions like Parkinson's disease⁶.
• Migraine Relief: Studies indicate that CoQ10 supplementation might help reduce the frequency and severity of migraines³.
• Exercise Performance: CoQ10 has shown potential in improving exercise capacity and slowing fatigue in individuals with high physical demands⁷.
• Diabetes Management: It potentially improves glycemic control and reduces oxidative stress in people with diabetes⁶.

Dosage:
Typical daily dosages range from 30 to 200 mg. It is recommended to take CoQ10 with a meal containing fat for better absorption since it is fat-soluble³⁴.

Safety and Side Effects:
CoQ10 is generally well-tolerated. Common side effects may include digestive issues such as diarrhea and nausea. Safety in pregnant or nursing women and children has not been well established⁴⁵.

References

Footnotes

1. Rajiv Saini. "Coenzyme Q10: The essential nutrient," PubMed Central. ↩ ↩²

2. Brittany Sood. "Coenzyme Q10 - StatPearls - NCBI Bookshelf," NCBI Bookshelf. ↩

3. Mayo Clinic. "Coenzyme Q10," Mayo Clinic. ↩ ↩² ↩³ ↩⁴

4. Alvaro Sarmiento. "Coenzyme Q10 Supplementation and Exercise in Healthy Humans: A Systematic Review," PubMed. ↩ ↩² ↩³

5. Sara Dabbaghi Varnousfaderani. "Alleviating effects of coenzyme Q10 supplements on biomarkers of inflammation and oxidative stress: results from an umbrella meta-analysis," PubMed Central. ↩ ↩²

6. Juan D. Hernández-Camacho. "Coenzyme Q10 Supplementation in Aging and Disease," PubMed Central. ↩ ↩²

7. Examine.com. "Coenzyme Q10," Examine.com. ↩