What exactly is coenzyme Q10?
Coenzyme Q10, also known as ubiquinone, is a vitamin-like compound that occurs naturally in every cell in our bodies. It plays a key role in energy production in mitochondria, the "power plants" of our cells. Although the body produces coenzyme Q10 on its own, its levels decline with age, making supplementation especially important after the age of 40.
Interestingly, the name "Q10" comes from its chemical structure - "Q" comes from quinone (chemical part), and "10" denotes the number of isoprene units in its "tail".
The main benefits of coenzyme Q10 for the body
1. Increase energy levels
Coenzyme Q10 is directly involved in the production of ATP - a universal energy carrier in cells. An appropriate level of CoQ10 can therefore help reduce fatigue and increase physical performance. Studies show that supplementation can be particularly beneficial for people suffering from chronic fatigue.
2. Support heart health
The heart muscle has the highest energy requirements of all organs, which is why it contains the most mitochondria. Numerous studies suggest that CoQ10 can:
- Lower blood pressure
- Improve the function of the endothelium of blood vessels
- Support the treatment of heart failure
- Reduce the risk of complications after a heart attack
3. Strong antioxidant effect
CoQ10 is one of the most powerful fat-soluble antioxidants. It protects cells from oxidative damage by neutralizing free radicals that accelerate aging and increase the risk of chronic disease.
4. Brain support
The brain uses huge amounts of energy and is very sensitive to oxidative stress. Coenzyme Q10 can protect neurons from damage and support cognitive function. Studies indicate potential benefits in preventing neurodegenerative diseases such as Alzheimer's and Parkinson's.
5. Benefits for the skin
Applied externally and internally, Coenzyme Q10 helps reduce fine wrinkles, protects the skin from photoaging caused by UV radiation and supports skin cell regeneration.
Coenzyme Q10 deficiency - causes and symptoms
CoQ10 levels naturally decline with age. After age 40, the body produces significantly less of it, which can lead to a variety of deficiency symptoms:
- Chronic fatigue
- Muscle weakness
- Cognitive disorders
- Increased blood pressure
- More frequent infections
It is worth knowing that some medications, especially statins used for high cholesterol, can lower the level of coenzyme Q10 in the body. Therefore, people taking these medications should consider supplementation after consulting a doctor.
Natural sources of coenzyme Q10
In the diet, coenzyme Q10 can be found primarily in:
- Organ meats (especially liver)
- Oily fish (salmon, mackerel, sardines)
- Poultry and beef meat
- Vegetable oils (especially wheat germ oil)
- Nuts and seeds
- Broccoli and cauliflower
However, it is important to remember that the amounts obtained from diet are usually too small to significantly affect CoQ10 levels in the body, especially in older adults.
Coenzyme Q10 supplementation - what to pay attention to?
If you are considering supplementation, it is worth knowing that Coenzyme Q10 comes in two forms:
- Ubiquinone - oxidized form, cheaper and more commonly available
- Ubiquinol - reduced form, more digestible, especially recommended for people over 40
The effectiveness of supplementation depends on several factors:
- Bioavailability - Coenzyme Q10 is soluble in fats, which is why preparations in oil are better absorbed
- Dosage - usually from 100 to 300 mg per day, depending on the purpose of supplementation
- Regularity - the effects are most often visible after several weeks of regular use
- Taking with food - especially containing fats, which significantly increases absorption
For whom may supplementation be particularly recommended?
Coenzyme Q10 supplementation may provide the greatest benefits:
- For people over 40 years of age
- For patients with heart disease
- For people taking statins
- For athletes looking to improve their performance
- For people suffering from chronic fatigue
- For migraine patients
- For those who care about anti-aging prevention
Summary
Coenzyme Q10 is a substance with enormous potential for our health. Combining energy functions with strong antioxidant effects, it supports the proper functioning of the body on many levels. Although it is not a panacea for all ailments, systematic supplementation can be an important element of health prevention, especially for middle-aged and older people.
Remember that before starting any supplementation, it is worth consulting a doctor or pharmacist, especially if you take medications on a regular basis or suffer from chronic diseases.