The Poorly Understood Supplement to Take After 40
This well known but poorly understood supplement is the third-most consumed supplement on the market. It’s recommended by most doctors and nutritionists, yet most people don’t really understand what it does, how clinically effective it is, and have no idea what form of it to take.
It is not approved by the FDA as a treatment or preventative drug, but there are many studies showing that taking this anti-aging supplement may help address many chronic conditions and health issues.
I personally think that it’s one of the most important supplements you can take after the age of 40 and you need to know why. So let’s discover:
WHAT IS it?
I’m sure you’ve heard of CoQ10, but do you know what it is?
Let’s start with what it is NOT.
CoQ10 is NOT a vitamin. It is a nutrient that the body needs in small amounts to function and stay healthy.
CoQ10 is synthesized by the body (i.e., produced by means of chemical or biological reactions) and acts as an antioxidant that helps prevent cell damage caused by free radicals. It helps mitochondria (small structures in the cell) make energy and plays an important part in metabolism. It is used by the body to transform food into adenosine triphosphate (ATP), which is the energy on which the body runs.
CoQ10 can be found in just about every cell of the human body. It’s a fat-soluble compound (i.e., dissolves in fats and oils) and can be found in many foods, such as:
Fatty fish (e.g., sardines, trout, herring, and mackerel)
Organ meats (e.g., heart, liver, and kidneys)
Some muscle meats (e.g., chicken, beef, and pork)
Certain veggies (e.g., spinach, cauliflower, and broccoli)
Some fruits (e.g., strawberries and oranges)
Legumes (e.g., lentils and peanuts), and
Nuts and seeds (e.g., pistachios and sesame seeds).
Other names for Coenzyme Q10 (CoQ10) include ubiquinone (a name that signifies its ubiquitous (widespread) distribution in the human body), Q10, vitamin Q10, and ubiquinol.
WHY IS IT SO IMPORTANT
CoQ10 is a fat-soluble antioxidant, meaning it works in the fat portions of your body, such as your cell membranes. There it cleans up potentially harmful byproducts of metabolism known as Reactive Oxygen Species (ROS). About 90% or more of the ROS in your body are made by your mitochondria.
What does this mean? Imagine that the mitochondria are an engine and the combustion (metabolism) that takes place in the engine creates exhaust fumes, which are damaging byproducts when produced in excessive amounts. One of the functions of CoQ10, or ubiquinol, is to neutralize those byproducts. When ubiquinol is lacking, the byproducts remain and begin to damage the cell. It is vital to your your cells for life, repair and regeneration and has been shown to be helpful for a number of health conditions and chronic diseases.
Many conditions (including heart disease and migraines) for which CoQ10 has been found beneficial appear to be rooted in mitochondrial dysfunction. As we established, CoQ10 is used by every cell in your body, but it’s particularly important to your heart cells. C-reactive protein (CRP) is a marker for inflammation. When your CRP is elevated, it suggests you have a heightened risk for heart disease.
Two other markers for inflammation are gamma-glutamyl transferase (GGT), which is an early marker of heart failure, and N-terminal pro b-type natriuretic peptide (NT-proBNP). There’s an association between the levels of these two markers and ubiquinol as well. When ubiquinol is supplemented, both these markers go down and genes associated with them are downregulated.
Low CoQ10 levels have also been detected in people with certain types of cancers, including lung, breast and pancreatic cancer, as well as melanoma metastasis, further strengthening the metabolic theory of cancer.
The word “coenzyme” also provides a clue to its importance; it works synergistically with other enzymes to digest food, for example. Accordingly, CoQ10 has the ability to increase your body’s absorption of important nutrients. More specifically, it helps recycle vitamins C and E, thereby maximizing their beneficial effects.
— — — Disclaimer — — —
Nothing in this post should be misconstrued as medical advice. Speak with your own physician before commencing any new supplement regimen and to find out if there are any contraindications with any medications you may be taking or health conditions you may have.
Health Conditions That May Be Improved by Supplementing With CoQ10
CoQ10 may be the answer to improving a number of chronic health conditions, including the following:
CARDIOVASCULAR HEALTH
HYPERTENSION/HIGH BLOOD PRESSURE — CoQ10 acts directly on your endothelium, dilating your blood vessels and lowering blood pressure. CoQ10 also decreases aldosterone, a hormone that makes you retain salt and water. When aldosterone goes down, excess salt and water are excreted through your kidneys, often causing your blood pressure to go down. Both preliminary and double-blind trials have reported that supplementation with CoQ10 leads to a significant decrease in blood pressure in people with hypertension. Much of this research has used 100 mg of CoQ10 per day for at least ten weeks.
CARDIOMYOPATHY — People with dilated congestive cardiomyopathy (DCM) have been shown to be deficient in CoQ10 . Most studies using CoQ10 in the treatment of cardiomyopathy have demonstrated positive results, including improved quality of life, heart function tests, and survival rates. CoQ10 also has been shown to improve cardiac function in people with hypertrophic cardiomyopathy—a less common form of cardiomyopathy. Doctors recommend that 100-150 mg of CoQ10 be taken each day, with meals.
ANGINA — CoQ10 contributes to the heart's energy-making mechanisms. Angina patients given a daily dose of 150 mg of CoQ10 experienced greater ability to exercise without experiencing chest pain.
DYSLIPIDEMIA — a study where 101 participants with dyslipidemia were given a daily dose of 120 mg of CoQ10 for 24 weeks showed decreases in harmful LDL and triglycerides and increases in total antioxidant capacity without the use of any lipid-lowering drugs.
CONGESTIVE HEART FAILURE (CHF) — As is true for several other heart conditions, CoQ10 has been reported to help people with congestive heart failure, sometimes dramatically. Positive effects have been confirmed in double-blind research and in an overall analysis of eight controlled trials. Most CoQ10 research used 90–200 mg per day (or 0.9 mg per pound of body weight with medical supervision), but the beneficial effects may take several months of treatment. Ubiquinol (the chemically reduced form of CoQ10) seems to be more beneficial for people with severe heart failure than ubiquinone, the standard form of CoQ10, and the discontinuation of CoQ10 supplementation in people with CHF resulted in severe relapses and should never be attempted without a doctor’s supervision.
ATRIAL FIBRILLATION (AFib) — is an abnormal, often rapid, heart rhythm that occurs when the atria, your heart’s upper chambers, beat out of sync with the ventricles, the heart’s lower chambers. It’s a common symptom in those with heart failure or heart disease but can also occur on its own. Oxidative stress and increased ROS can play a role in the development of AFib. Conversely, supplementing with CoQ10 can lead to scavenging of ROS and a reduction in oxidative stress, which have been shown to be an essential part of keeping the heart functioning normally.
STROKE — systemic inflammation, oxidative stress and nerve cell damage play a role in the development of stroke. Studies show that supplementing with CoQ10 can reduce ischemic lesions and improve outcomes in patients who have been treated with a statin after having a stroke (statins reduce CoQ10 levels in your body).
BRAIN HEALTH
MIGRAINE HEADACHES — a CoQ10 deficiency is common for sufferers of idiopathic migraines. Supplementing with CoQ10 can help reduce frequency and severity of migraines and alleviate associated symptoms, like light sensitivity and nausea. In a recent study, subjects who were given 150 mg per day of CoQ10 for three months reported that the average number of days with migraine headaches were reduced by 60%. By the fourth month of treatment, a reduction in migraine frequency of 50% or greater occurred in 47.6% of people vs. only 14.4% of those receiving a placebo, which is a statistically significant difference.
Alzheimer's Disease (Iron, Vitamin B6)
Refer to label instructions
A combination of coenzyme Q10, iron (sodium ferrous citrate), and vitamin B6 may improve mental status in people with Alzheimer's disease.
In a preliminary report, two people with a hereditary form of Alzheimer's disease received daily: coenzyme Q10 (60 mg), iron (150 mg of sodium ferrous citrate), and vitamin B6 (180 mg). Mental status improved in both patients, and one became almost normal after six months.
METABOLIC HEALTH
METABOLIC SYNDROME
People with metabolic syndrome who took 100 mg of CoQ10 per day for eight weeks had improved markers of insulin resistance, but had no impact on glucose, lipid, and inflammatory marker levels compared to placebo. A controlled trial that included 104 participants with metabolic syndrome compared the effects of a dietary intervention alone to diet plus 30 mg of CoQ10 and red yeast rice providing 10 mg of monacolin K (a cholesterol-lowering compound) per day. After two months, those taking the supplements had greater improvements in blood pressure, cholesterol levels, and glucose levels.
CoQ10 may also be helpful in treating metabolic syndrome associated with polycystic ovary syndrome: in one trial, 100 mg of CoQ10 per day for 12 weeks was more effective than placebo for improving glucose and lipid metabolism.
INSULIN RESISTANCE — CoQ10 levels are lower in mitochondria in insulin-resistant tissues. Intake of 100 mg of CoQ10 every day has been shown to improve insulin resistance and serum insulin levels in patients with markers of metabolic syndrome.
TYPE 1 DIABETES — CoQ10 is necessary for normal blood sugar metabolism. In study subjects with vascular complications related to type 1 diabetes, adding CoQ10 to standard insulin therapy increased antioxidant status, reduced free radical damage to lipids, and improved blood vessel function. The same research group also reported that CoQ10 supplementation, at the unusually high dose of 1,000 mg per day, improved blood glucose control in those with type 1 diabetes-related kidney dysfunction. However, in a placebo-controlled trial, supplementation with 100 mg of CoQ10 per day for three months neither improved glucose control nor reduced the need for insulin in participants with type 1 diabetes. Although the potential benefits of CoQ10 supplements in treatment of type 1 diabetes remain uncertain, some doctors recommend taking 50–100 mg per day due to its likely ability to protect heart, blood vessel, and kidney health.
TYPE 2 DIABETES — CoQ10 is an antioxidant that plays an important role in cellular energy production. People with type 2 diabetes have been found to have significantly lower blood levels of CoQ10 compared with healthy people. In multiple clinical trials, supplementing with 100–200 mg of CoQ10 per day has been shown to lower blood glucose levels and HgbA1c, improve insulin sensitivity, and raise antioxidant status. Meta-analyses of randomized controlled trials have concluded that CoQ10 supplementation can improve blood glucose levels, HgbA1c, and cardiovascular risk factors in people with type 2 diabetes.
AUTOIMMUNE DISORDERS
POLYCYSTIC OVARY SYNDROME (PCOS) — In one study, 86 women with PCOS were given CoQ10 alone, CoQ10 with vitamin E, vitamin alone or a placebo. After eight weeks, the group taking CoQ10 alone had improved levels of sex hormones (lower levels of testosterone and luteinizing hormone) and improved insulin resistance.
FIBROMYALGIA — In a preliminary trial, supplementing with 100 mg of CoQ10 three times per day for three months) resulted in significant improvements in headaches and overall symptoms in patients with fibromyalgia. In another study, cellular levels of CoQ10 were significantly lower in women with fibromyalgia than in healthy women. In the same study, ten women with fibromyalgia received 300 mg of CoQ10 per day for three months. Significant improvements were seen in symptoms such as fatigue, pain, depression, and anxiety. A placebo-controlled trial confirmed that CoQ10, in the amount of 100 mg 3 times per day, can improve depression in people with fibromyalgia.
LIVER AND KIDNEYS
CHRONIC KIDNEY DISEASE — Increased oxidative stress is a major factor in chronic kidney disease and related cases of cardiovascular disease. Patients with chronic kidney disease tend to have decreased levels of CoQ10 in their blood. CoQ10 has been shown to improve mitochondrial function and decrease oxidative stress in chronic kidney disease patients, with and without dialysis.
NONALCOHOLIC FATTY LIVER DISEASE (NAFLD) — Obesity and insulin resistance increase your risk of NAFLD, which is the most common cause of chronic liver disease around the world. Mitochondrial dysfunction and oxidative stress, two hallmarks of CoQ10 deficiency, have also been shown to play a role, as has choline deficiency. Currently, there are no approved medical treatments for NAFLD. Lifestyle changes, such as elimination of vegetable oils and processed foods remain key for managing NAFLD and preventing its progression. Since CoQ10 levels tend to be depleted in those with NAFLD, supplementation has been shown to help reduce oxidative stress and inflammation. Supplementing with 100 mg of CoQ10 each day over four weeks has shown to decrease weight and lower levels of serum AST, a blood marker that indicates liver disease and/or damage.
REPRODUCTIVE HEALTH
MALE FERTILITY — CoQ10 is a nutrient used by the body to produce energy. While its exact role in the formation of sperm is unknown, even small amounts appear to increase sperm count and motility. There is evidence that as little as 10 mg per day (over a two-week period) will increase sperm count and motility. In one study, men with low sperm counts were given CoQ10 (60 mg per day for about three months). Although no significant change was noted in most sperm parameters, a significant improvement was noted in in-vitro fertilization rates.
FEMALE FERTILITY — studies show that CoQ10 can positively affect female fertility as well, particularly for women undergoing in vitro fertilization (IVF). In one study, women receiving CoQ10 supplements for 60 days prior to IVF treatment experienced an increase of retrieved oocytes (immature egg cells), higher fertilization rates, and higher-quality embryos when compared to the control group.
PREECLAMPSIA — Pregnant women with preeclampsia have significantly lower plasma coenzyme Q10 levels, when compared with women with healthy pregnancies. In a double-blind study at women who were at high risk of developing preeclampsia, supplementing with 200 mg of CoQ10 per day reduced the incidence of preeclampsia by 44%. Treatment was begun during the twentieth week of pregnancy and continued until delivery.
DENTAL HEALTH
GINGIVITIS — Researchers believe a CoQ10 deficiency could interfere with the body's ability to repair damaged gum tissue. In a double-blind trial, 50 mg per day of CoQ10 given for three weeks was significantly more effective than a placebo at reducing symptoms of gingivitis. Compared with conventional approaches alone, topical CoQ10 combined with conventional treatments resulted in better outcomes in a group of people with periodontal disease.
HALITOSIS AND GUM DISEASE — Nutritional supplements recommended by some doctors for prevention and treatment of periodontitis include 50-60 mg of CoQ10, Vitamin C (people with periodontitis are often found to be deficient), vitamin E, selenium , zinc, and folic acid. Folic acid has also been shown to reduce the severity of gingivitis when taken as a mouthwash.
miscellaneous
Systemic inflammation —Studies show that supplementing with 60 mg to 500 mg of CoQ10 for eight to 12 weeks can significantly reduce tumor necrosis factor alpha (TNF-α), IL-6 and CRP; three measures of widespread inflammation.
Athletic Performance — Strenuous physical activity lowers blood levels of CoQ10. A few studies, using at least four weeks of CoQ10 supplementation at 60 to 100 mg per day, have reported improvements in measures of work capacity ranging from 3 to 29% in sedentary people and from 4 to 32% in trained athletes. One double-blind study found that supplementation with ubiquinol (the chemically reduced form of CoQ10) in the amount of 300 mg per day for 6 weeks improved maximum power output in a group of trained athletes.
Macular Degeneration — In a double-blind study, supplementation with acetyl-L-carnitine, omega-3 fatty acids from fish oil, and CoQ10 for 12 months resulted in an improvement in both visual function and in objective findings on eye examination (a decrease in the drusen-covered area on the retina).
Healthy Skin — As part of the aging process, the skin begins to lose elasticity which contributes to dry skin and visible wrinkles. Although there are numerous factors that contribute to skin aging, CoQ10 levels reduce naturally with age, affecting the skin’s ability to produce collagen, a major structural component of skin. According to one small study, oral supplementation of CoQ10 significantly improved smoothness and reduced wrinkles after 12 weeks compared to placebo. Additionally, topically-applied CoQ10, a component of some skincare products, has been shown to benefit the skin by reducing free radicals and improving antioxidant capacity.
Tinnitus — In a preliminary trial, supplementation with CoQ10 in the amount of 100 mg three times per day for 16 weeks significantly improved tinnitus in people who had initially low blood levels of CoQ10.
Cancer and Cancer Treatments - CoQ10 is currently being studied in the prevention and treatment of some types of cancer and in the relief of side effects caused by some cancer treatments
How to take CoQ10 Supplements
ubiquinone vs. ubiquinol
CoQ10 supplements are available in two common forms–ubiquinol and ubiquinone. Both forms of CoQ10 are also found in foods in varying amounts. To fully reap the benefits of CoQ10, your body must first convert ubiquinone, the oxidized form of CoQ10 that’s often found in commercial supplements, into the active form, ubiquinol.
As CoQ10 levels decline as we age, our bodies may not convert ubiquinone to ubiquinol as effectively. Ubiquinol production ramps up from early childhood until your mid- to late 20s. By the time you hit 30, it begins to decline. Young people are able to use CoQ10 supplements quite well, but older people do better with ubiquinol, as it’s more readily absorbed. Research suggests that ubiquinol has superior bioavailability and may enhance CoQ10 status more effectively than ubiquinone, but you should consult your doctor or your integrative healthcare provider to determine which supplemental form is best for you. If you’d like to speak with me about it, REACH OUT and I’ll help you figure out all your supplement needs.
Dosage
While your body can naturally make CoQ10, genetic alterations in metabolism, poor diet, oxidative stress, chronic conditions and aging can all interfere with CoQ10 production and lead to a deficiency. Statin drugs can also deplete CoQ10.
To maintain good health, an adult body should contain 0.5 to 1.5 g of CoQ10 and sometimes it takes a supplement to keep you there. Dosing requirements vary depending on your individual situation and needs. As a general rule, the sicker you are, the more you need. Although you will want to work with your own doctor to figure out what dosage works best for you, the general rule of thumb is between:
30 mg - 100 mg per day if you’re healthy
60 mg - 1,200 mg daily if you’re sick or have underlying health conditions.
200 - 300 mg per day if you have an active lifestyle, exercise a lot or are under a lot of stress
100 mg - 200 mg AT LEAST if you’re taking a statin drug,
— — — Disclaimer — — —
The information in this article is for educational purposes only and is not intended to be a substitute for informed medical advice or care. This information should not be used to diagnose or treat any health problems or illnesses without consulting a doctor. Consult with a health care practitioner before relying on any information on this website.
ABOUT THE AUTHOR: Victoria Gregory is an Integrative Nutritionist and founder of NEWTRITION NEWYOU. Her focus—whether with private clients, readers of her blog, or her followers on social media— is whole body wellness, incorporating whole-food nutrition, supplementation, exercise, toxin-free living, and mindset coaching. Victoria’s personal mission is to help make the world a healthier place, one person at a time, and she has helped thousands of people find joy and self-love through better eating habits and mindfulness. Learn more about Victoria.