CoQ10 sounds more like something you’d encounter in a science class than in the supplements aisle of a health store. And with so many supplements available, it’s essential to separate what works from what doesn’t. 

So is CoQ10 good for you? 

This article is a comprehensive overview of CoQ10. You’ll learn about its benefits, whether it’s anti-aging, the types of CoQ10 on the market, and more. 

What is CoQ10?

Coenzyme Q10 is an enzyme, a protein that speeds up chemical reactions in the body. It’s also known as “ubiquinone,” “CoQ10,” and “ubiquinol.” The scientists that discovered it named it after the word “ubiquitous” because it’s in nearly every human cell.

Many people ask, “Is CoQ10 a vitamin?” To answer that question, let’s first look at what a vitamin is. A vitamin is a substance essential to the body that it can only obtain from outside sources like food. CoQ10 is made naturally in the bodies of healthy people, so it isn’t a vitamin. However, the body can also absorb CoQ10 from food and supplements. 

CoQ10 is essential for several processes, including the following:

  • CoQ10 helps mitochondria, the energy-makers in cells, function. 
  • CoQ10 is an antioxidant absorbed by fats in the body. It protects cells by working together with and protecting another antioxidant found in fats, Vitamin E. 
  • CoQ10 regenerates Vitamin C and Vitamin E.
  • CoQ10 is necessary for healthy metabolic function. 

CoQ10 vs. Ubiquinol 

CoQ10 has two main forms. Most CoQ10 is known as “ubiquinone.”. Ubiquinone is the form of CoQ10 that carries oxygen. The other form, ubiquinol, is just ubiquinone that isn’t carrying any oxygen. Your body converts these two different types of CoQ10 into each other when needed.

However, with age, the body becomes less able to convert ubiquinone into ubiquinol. Some research has found that ubiquinol may be easier to absorb than ubiquinone. However, which type of CoQ10 is best to take is still debated. 

To keep things simple, throughout this article, CoQ10 will refer to both ubiquinone and ubiquinol. 

CoQ10 Health Benefits

CoQ10 hasn’t been studied enough to understand how it affects the body completely. However, it shows promise as a treatment for numerous health conditions. Let’s break down what we know:

On the other hand, research has investigated CoQ10’s effect on many other health issues, including cancer and Parkinson’s Disease, without significant results. 

Does CoQ10 Have Anti-Aging Effects?

Outside of specific health conditions, can CoQ10 benefit healthy adults as they age?

Firstly, levels of CoQ10 decrease with age, leading researchers to consider if upping CoQ10 levels could delay aging. What’s more, CoQ10 generates energy in the body and acts as an antioxidant, which some scientists believe are two key functions for understanding why we age. 

While there is a strong basis for investigating CoQ10 as an anti-aging supplement, there’s currently too little research for a conclusive answer. 

But that doesn’t mean there’s no research. In fact, the research published to date is very encouraging. Let’s take a closer look at it. 

  • Brain Aging: One study on mice found that CoQ10 may protect the brain from aging by increasing the number of mitochondria in brain cells. Another animal study supported the theory, finding that CoQ10 changes genes to make the body produce more mitochondria. 
    • Raising CoQ10 Levels: One study has shown that CoQ10 supplementation may raise declining levels of the enzyme in older age.
    • Heart Health: A study investigated how supplementing CoQ10 alongside selenium for four years benefits heart health in the healthy elderly. The participants taking CoQ10 reduced their risk of death from heart disease and maintained comparatively better cardiac function. Additionally, the participants’ quality of life was improved by CoQ10 supplementation, and the health benefits remained ten years later. 
  • Skin Aging: Research has also found that CoQ10 may reduce skin aging. A small study followed 33 healthy adults for 12 weeks. Supplementing CoQ10 reduced wrinkles and improved skin smoothness. However, CoQ10 didn’t help with skin hydration or thickness. 

How Much CoQ10 Should You Take?

A healthy human body creates most of its own CoQ10. However, it’s also available in many foods and supplements.

Many foods naturally contain CoQ10, including:

  • Beef heart (113 mg/kg)
  • Chicken thigh (24 – 25 mg/kg)
  • Salmon (43-67 mg/kg)
  • Soybean Oil (54-280 mg/kg)
  • Olive Oil (94-160 mg/kg)

CoQ10 hasn’t been researched enough for there to be a set recommended dosage. And many studies used vastly different CoQ10 doses, ranging from 30 mg to over 1000 mg daily. If you plan to intake higher amounts of CoQ10, supplementation is a better option because it would require a whole kilogram of beef heart to get 100 mg of CoQ10.

So, following the instructions on your CoQ10 supplement or consulting a health professional is the best way to ensure you’re getting the correct dose of CoQ10 for your needs. 

CoQ10 supplements are available in various forms: CoQ10 gummies (candies that contain CoQ10), capsules, powders, liquids, and sublingual tablets.

When buying supplements, always check they’re from a reputable source. While there is research to back-up claims that ubiquinol, crystal-free, and oil “boosted” forms are easier to absorb, there’s little evidence for the advantages of other formulations. 

Are There Any Side Effects to CoQ10 Supplements?

Taking any supplement that affects your body can cause side effects. However, CoQ10 has been shown to be largely safe. 

Appetite loss, heartburn, nausea, and diarrhea are possible side effects of CoQ10 supplementation. However, they aren’t common or tend not to be severe. 

If you’re taking other medications, check with your healthcare provider before taking CoQ10. For example, CoQ10 may reduce the effectiveness of blood-thinning drugs like Warfarin. 

Conclusion

The jury’s out on CoQ10. But a growing stack of research is developing a clearer picture of the benefits of CoQ10. 

For now, if you have a health condition that CoQ10 might help with, or if you’re looking to reduce the effects of aging, supplementation may be a low-risk and beneficial intervention. 

If you decide to supplement with CoQ10, make sure you choose a trustworthy brand. And contact your health provider if you have any health conditions or take other medications.