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Coenzyme Q10: All the benefits for the body and side effects

02. 11. 2019
4 mins
02. 11. 2019
4 mins
Table of Contents

Coenzyme Q10: All Benefits for the Body and Side Effects

Coenzyme Q10 is an essential, vitamin-like, fat-soluble substance. It is present in all cells of the body and is therefore also called ubiquinone (from the Latin “ubiquitus,” meaning everywhere present). It is a key component in the process by which almost all energy in mitochondria is generated in the form of ATP (adenosine triphosphate). Coenzyme Q10 acts as a catalyst, accelerating and directing energy processes. Its deficiency leads to disrupted energy balance and various functional disorders. It is also a powerful natural antioxidant, protecting cell membranes from free radicals produced during energy generation in mitochondria.

Main Functions and Benefits of Coenzyme Q10

Coenzyme Q10 is vital for converting nutrients into cellular energy. It is most concentrated in the heart, liver, kidneys, and pancreas. Since these organs rely on cellular energy, their proper function depends on sufficient CoQ10 levels.

The body naturally produces CoQ10, with peak levels reached around 22–23 years of age. With aging, the body’s ability to synthesize CoQ10 decreases. By age 40, CoQ10 levels can drop by about 30%, and by age 60, by 60%, compared to a 20-year-old. This decline is further worsened by:

  • Stress

  • Infections

  • Chronic diseases

  • Medications (beta-blockers, lipid-lowering drugs, antihypertensives, antidiabetics)

  • Poor dietary habits

Low CoQ10 levels affect cellular metabolism, leaving cells without the energy needed to function, eventually contributing to overall bodily decline. Low blood CoQ10 levels have been observed in people with:

  • Heart failure

  • Angina pectoris

  • Stroke

  • Hypertension

  • Cardiomyopathy

  • Periodontal disease

  • Muscular dystrophy

  • Alzheimer’s and Parkinson’s diseases

  • Allergies

  • Asthma

  • Migraines

  • Schizophrenia

Supplementing CoQ10 can support treatment and prevention of these conditions. As an antioxidant, CoQ10 slows and prevents skin aging, reducing the formation of wrinkles. It may also aid fertility by increasing sperm count and motility and reducing egg loss in women. Athletes benefit from CoQ10 supplementation due to increased energy demands (ATP production). Chronic deficiency can lead to:

  • Persistent fatigue and exhaustion

  • Poor concentration

  • Metabolic disturbances

This can cause carbohydrate metabolism disorders (diabetes in older adults), lipid metabolism problems (cardiovascular damage), and accelerated cellular aging. Recommended daily dose for general health is at least 30 mg.

Support for Heart Function and Blood Pressure

Since CoQ10 is most concentrated in the heart, deficiency primarily affects cardiac function, potentially leading to heart failure. CoQ10 is used for prevention and symptom relief in:

  • Heart failure

  • Angina pectoris

  • Myocardial infarction

  • High blood pressure

Recommended daily dose for these conditions is 90–100 mg. As a strong antioxidant, CoQ10 combined with vitamin E helps prevent atherosclerosis by reducing LDL oxidation and its deposition in blood vessel walls.

Role in Reducing Allergy Symptoms

CoQ10 has antihistamine effects, reducing or preventing allergic reactions caused by histamine release. It also strengthens the immune system by promoting the maturation of immune cells and antibody production. For seasonal allergies, CoQ10 should be used several weeks before allergen exposure; for year-round allergies (dust, pet dander, mites, or food), continuous use is recommended.

Coenzyme Q10 and Migraines

CoQ10 can help treat migraines caused by poor cerebral circulation, improving blood flow to the brain. A daily dose of 100 mg can reduce the frequency, intensity, and duration of headaches. Its effect on stress- or muscle spasm-related migraines is not proven.

Potential Side Effects and Interactions

Mild side effects may include digestive issues, headaches, rashes, fatigue, dizziness, and light sensitivity.

  • CoQ10 should not be used with anticoagulants, as it may increase bleeding risk.

  • It may enhance the effects of antihypertensives due to its mild blood pressure-lowering effect.

  • CoQ10 can improve beta-cell function and insulin sensitivity, potentially reducing insulin needs in diabetics.

How to Take Coenzyme Q10 for Best Absorption

Take CoQ10 with meals containing some fat for optimal absorption. Ideally, take 2–3 times daily (for medical conditions) to maintain steady blood levels. For cardiovascular diseases, doses of 100 mg three times daily are used.

Foods Rich in Coenzyme Q10

Younger individuals can synthesize CoQ10 from dietary sources, particularly foods rich in methionine. With age, this ability decreases, lowering CoQ10 levels. Top dietary sources include:

  • Vegetable oils (soy, sesame)

  • Nuts

  • Red meat (heart, liver, muscle)

  • Fatty fish (mackerel, salmon, sardines)

  • Chicken liver

  • Soy

  • Spinach

  • Kale

  • Broccoli

  • Oranges and strawberries

Daily intake from food is usually 10–15 mg, mainly from fish and meat. Vegetarians may have lower CoQ10 intake due to dietary restrictions.

FAQs About Coenzyme Q10

How does CoQ10 benefit heart failure?
Supplementing CoQ10 alongside standard therapy improves cardiac function, physical performance, quality of life, reduces complications, and may lower the number of medications needed.

Does CoQ10 affect fertility in women over 35?
CoQ10 protects eggs from oxidative damage, improving quality and quantity. Its antioxidant effect and energy-boosting properties also enhance sperm motility.

How does CoQ10 affect the skin?
Aging reduces CoQ10 and cellular regenerative capacity, leading to premature wrinkles. CoQ10 protects the skin from aging (UV, pollution, stress), energizes skin cells, stimulates activity, and supports collagen production.

Can pregnant or breastfeeding women take CoQ10?
CoQ10 should not be taken during pregnancy or breastfeeding without consulting a doctor.

Do statins affect CoQ10 levels?
Statins inhibit CoQ10 synthesis, lowering its levels and potentially causing joint and muscle pain, making supplementation necessary.

Conclusion

Coenzyme Q10 is a potent antioxidant and plays a key role in energy production. These properties provide multiple benefits for overall health, physical performance, and heart function.

From the Dietpharm range, try CoQ10 supplements: