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Understanding Coenzyme Q10 (CoQ10): Benefits, sources, doses, and side effects

Team AckoJan 17, 2024

Your body naturally produces CoQ10, but its production declines with age. However, it may also be obtained through supplements or foods. Low levels of this compound have been related to health issues such as diabetes, heart disease, neurological disorders, and cancer. In this article, you will learn about the uses of Coenzyme Q10, its benefits and side effects, and doses.

Contents

What is Coenzyme CoQ10?
Benefits of Coenzyme CoQ10
Sources of CoQ10
Deficiency of Coenzyme Q10
Dosage of Coenzyme Q10
Side effects of CoQ10
Contraindications of CoQ10
Frequently Asked Questions

What is Coenzyme CoQ10?

CoQ10 is a natural, fat-soluble compound synthesised by your body and stored in the mitochondria of body cells. The mitochondria help generate energy and protect your cells from oxidative damage, harmful bacteria, and viruses. It also helps in DNA replication and repair.

Coenzyme Q10 plays a significant role in producing cellular energy by synthesising carbohydrates and lipids into cellular energy called Adenosine Triphosphate (ATP), which helps transfer energy within cells. It boosts your immunity too.

CoQ10 production reduces with the ageing process. As a result, older people tend to be deficient in CoQ10. Some other factors that cause CoQ10 deficiency may include the following.

Vitamin B6 deficiency in the body
Genomic defect in synthesising CoQ10
Mitochondrial illnesses
Oxidative stress
Side effects of statins

Every cell in your body has CoQ10. However, high concentrations of CoQ10 are found in organs with significant energy needs, such as the heart, lungs, kidneys, and liver.

Benefits of Coenzyme CoQ10

Being an antioxidant, Coenzyme Q10 has several benefits. Some of the key benefits of CoQ10 are as follows.

It helps to form energy for cell development and function
It helps protect the body cells from oxidative damage
It helps reduce high cholesterol levels
It brings down the high blood pressure levels
It is good for diabetic people as it helps maintain a healthy blood glucose level
Help prevent cancer and its recurrence because of its antioxidant property
CoQ10 may prevent early degeneration of muscles
It may help prevent migraine attacks
CoQ10 may help in treating different heart conditions such as arrhythmia, angina, heart attack, and clogged arteries
It is used to treat chronic fatigue
CoQ10 may help ease allergies and asthma
It may help improve fertility
CoQ10 May help protect the lungs

Sources of CoQ10

CoQ10 is present in your body naturally. It can also be found in some foods and as a supplement.

CoQ10 in your body

Your body produces CoQ10 naturally but in a lesser amount which is far less than required. Further, its levels decrease with age, reducing the body's capacity to control inflammation and oxidative stress properly. When free radicals begin to harm cells and tissues in the body, oxidative stress occurs. Antioxidants neutralise free radicals.

Food sources of Coenzyme Q10

The primary dietary sources of Coenzyme Q10 include the following.

Meat: Specific types of meat such as pork contain a high amount of CoQ10.

Oils: Soybean, corn oil, sesame, and cottonseed.

Fish: Sardine, mackerel, cuttlefish, yellowtail, tuna, and herring.

Nuts, seeds, and beans: Soybeans, pistachios, walnuts, peanuts, sesame seeds, hazelnuts, and azuki beans.

Vegetables: Cauliflower, broccoli, sweet potatoes, spinach, garlic, peas, and carrots have a good amount of CoQ10.

The average daily intake of Coenzyme Q10 is 5.4 mg for males and 3.8 mg for females.

Supplements

Supplements of CoQ10 are available in different forms that include the following.

Soft gels
Capsules
Gummies
Liquid

Deficiency of Coenzyme Q10

CoQ10 is essential for the production of energy in your body. Here is what happens when you are deficient.

A deficiency may lead to severe fatigue, muscle pain, joint pain, migraine, headache, and mental lethargy.
It results in low immunity and higher susceptibility to infections.
Deficiency may lead to increased cholesterol and hypertension levels that aid in the risk of heart complications.
It also gives rise to neurodegenerative and neuromuscular diseases.

Dosage of Coenzyme Q10

CoQ10 doses may vary depending on the following factors.

Age of an individual
The health of an individual
Whether receiving treatment for any condition

Coenzyme Q10 is available in two different forms, ubiquinol and ubiquinone. Ubiquinol is the most absorbable form of CoQ10 and accounts for 90 percent of its absorption in the blood. Hence, it is advised to opt for supplements containing ubiquinol.

Since CoQ10 is a fat-soluble antioxidant, your body absorbs it slowly and in limited quantities. But if you take this supplement with food, then your body tends to absorb it three times faster than if you take it without food. As your body cannot store CoQ10, it is advisable to consume it regularly.

Side effects of CoQ10

Coenzyme Q10 is likely to be safe and well tolerated in most people if taken within the recommended dosage. However, some individuals may encounter minor side effects that include the following.

Heartburn
Dizziness and headaches
Diarrhoea
Lethargy
Augmented liver enzymes
Insomnia
Nausea and vomiting
Appetite loss
Skin rashes (allergic reaction)
Upset stomach
Pain in the upper abdomen

CoQ10 may react with certain medications, such as blood thinners (warfarin), insulin, and certain chemotherapy drugs. Hence, you must consult your healthcare practitioner before starting any new medications with CoQ10.

Contraindications of CoQ10

Coenzyme Q10 should not be recommended to pregnant and lactating women. However, oral intake may possibly be given to pregnant women under medical supervision only. It should be given to children as advised by a paediatrician only.

Frequently Asked Questions

Here’s a list of common questions and answers related to Coenzyme Q10.

What are the benefits of Coenzyme Q10?

Coenzyme Q10 has been shown to have several benefits, including the following.

Energy formation for cell development and function
Reducing the cholesterol levels
Bringing down the high blood pressure
Maintaining blood sugar level
Beneficial in preventing cancer and its recurrence
Preventing degeneration of muscles
Treating various heart conditions like angina, arrhythmia, clogged arteries, heart attack, etc.
Protecting the lungs' health
Improving fertility

What are the CoQ10 side effects?

Although Coenzyme Q10 is likely to be safe and well tolerated in most people, some minor side effects may include heartburn, dizziness, headaches, diarrhoea, lethargy, increased level of liver enzymes, insomnia, nausea and vomiting, appetite loss, skin rashes, upset stomach, and pain in the upper abdomen.

What is the recommended dose of CoQ10?

Ninety to two hundred mg per day is usually the recommended dose.

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Disclaimer: The content on this page is generic and shared only for informational and explanatory purposes. Please consult a doctor before making any health-related decisions.