Coenzyme Q10, more commonly known as CoQ10, is an essential cofactor necessary for human health present in all tissues. Discovered in 1957, CoQ10 is similar in molecular structure to some vitamins, but it can be made in the body. This molecule is highly concentrated in organs such as the liver, heart, kidney, and other organs with high cellular activity.

CoQ10 is an important part of cellular metabolism. Mitochondria, the powerhouse organelles of the cell, use it to create energy. It is also a potent antioxidant that helps prevent damage from reactive oxygen species (ROS). With older age, CoQ10 has been shown to decline as your body can’t produce it as efficiently. Deficiencies of CoQ10 have been associated with diseases such as Alzheimer’s, Parkinson’s, heart failure, migraines, chronic kidney disease, and more.

If you prefer to add more CoQ10 to your diet, you can get CoQ10 by eating oily fish, organ meats such as liver, and whole grains. Regarding supplements, there are two forms of CoQ10 on the market called ubiquinone (the oxidized form) and ubiquinol (the reduced form). Of the two, ubiquinol is more easily absorbed though, in general, CoQ10 is difficult for the body to absorb. The average recommended dose is 200 mg taken twice a day with meals with varying amounts of dosing and frequency have been used in research studies. CoQ10 has shown benefit for those who are taking statin medications as it may help lower side effects such as muscle pain. It is also recommended for people with cardiovascular disease. As always, before adding any supplements to your routine, it’s highly recommended you speak with your doctor.

Resources:
Raizner, Albert E. 2019. “Coenzyme Q10.” Methodist DeBakey Cardiovascular Journal; 15(3): 185-191. doi:10.14797/mdcj-15-3-185

Saini, Rajiv. 2011. “Coenzyme Q10: The Essential Nutrient.” Journal of Pharmacy & Bioallied Sciences; 3(3): 466-7. doi:10.4103/0975-7406.84471

Testai, Lara et al. 2021. “Coenzyme Q10: Clinical Applications beyond Cardiovascular Diseases.” Nutrients; 13(5): 1697. doi:10.3390/nu13051697

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