What Is CoQ10 Good For? Benefits, Functions and Why Your Body Needs It

Coenzyme Q10, commonly known as CoQ10, is a naturally occurring compound found throughout the body. It is particularly concentrated in organs with high energy requirements, including the heart, liver and kidneys.

Its best-known role takes place inside the mitochondria, the structures within our cells responsible for producing much of the energy they need. CoQ10 also has antioxidant properties, making it an interesting compound in research into cellular function, nutrition and ageing.

But what exactly does CoQ10 do, where does it come from and why do people take it as a supplement? Here is what you need to know.

What Is Coenzyme Q10?

Coenzyme Q10 is a fat-soluble compound naturally produced by the human body. Its name comes from its function as a coenzyme, a substance that helps enzymes carry out biochemical reactions.

CoQ10 exists naturally in different forms, primarily ubiquinone and ubiquinol. These forms can be converted into one another within the body as part of CoQ10's normal biological functions.

Although the body can produce CoQ10 itself, it can also be obtained in smaller amounts through food and supplements.

What Does CoQ10 Do in the Body?

One of the most important functions of CoQ10 takes place inside the mitochondria.

Mitochondria are often described as the energy-producing structures of our cells. They convert energy from the nutrients we eat into adenosine triphosphate, or ATP, which cells can then use for their everyday functions.

CoQ10 participates in the mitochondrial electron transport chain, a series of biochemical reactions involved in ATP production.

This explains why tissues with particularly high energy requirements, including the heart, liver and kidneys, contain relatively high concentrations of CoQ10.

What Does CoQ10 Have to Do With Cellular Energy?

Every cell requires energy to perform its normal functions. Muscles need energy to contract, the brain requires energy for its complex cellular processes and the heart requires a continuous supply of energy throughout life.

ATP acts as an immediately usable source of cellular energy. CoQ10 participates in the process through which mitochondria produce ATP from the energy contained in nutrients.

This relationship between CoQ10, mitochondria and ATP is one of the main reasons the compound has attracted significant scientific interest.

Why Is CoQ10 Considered an Antioxidant?

CoQ10 also participates in the body's antioxidant system.

Normal metabolic processes continuously generate reactive molecules known as free radicals. Environmental factors can contribute to their formation as well. When the balance between free radicals and antioxidant defences is disrupted, oxidative stress can occur.

In its reduced form, ubiquinol, CoQ10 can act as an antioxidant and participate in protecting cellular structures from oxidative processes.

This antioxidant role is separate from, but closely connected to, CoQ10's function within the mitochondria.

Where Is CoQ10 Found in the Body?

CoQ10 is present throughout the body, but concentrations differ between tissues.

Some of the highest concentrations are found in organs with substantial energy requirements, including:

• The heart
• The liver
• The kidneys
• The muscles

This distribution reflects the close relationship between CoQ10 and cellular energy metabolism.

Does CoQ10 Production Change With Age?

The body produces CoQ10 naturally, but tissue concentrations can change throughout life. Research has observed age-related differences in CoQ10 levels in several tissues.

This is one reason CoQ10 has become a popular ingredient in supplements designed for adults and why it continues to be studied in the context of ageing and mitochondrial function.

Age is not the only factor associated with CoQ10 status. Diet, individual physiology, health status and certain medications can also influence CoQ10 concentrations.

Which Foods Naturally Contain CoQ10?

Although the body produces CoQ10 itself, small amounts can also be obtained through food.

Dietary sources of CoQ10 include:

• Organ meats such as liver and heart
• Beef and poultry
• Fatty fish such as sardines and mackerel
• Nuts and seeds
• Some vegetables, including broccoli and spinach

The amounts provided by individual foods vary considerably, and endogenous production remains an important source of CoQ10 in the body.

What Is the Difference Between Ubiquinone and Ubiquinol?

If you have compared CoQ10 supplements, you may have encountered two names: ubiquinone and ubiquinol.

They are not completely different nutrients. Instead, they are two forms of the same CoQ10 molecule.

• Ubiquinone is the oxidised form of CoQ10.
• Ubiquinol is the reduced form of CoQ10.

The body can convert between these forms depending on where CoQ10 is being used and the biochemical process involved.

Ubiquinol is particularly relevant to CoQ10's antioxidant activity, while both forms participate in the wider CoQ10 cycle within the body.

Why Is CoQ10 Often Associated With the Heart?

The heart is an exceptionally energy-demanding organ. Unlike many muscles, it works continuously and therefore requires a constant supply of cellular energy.

Heart tissue contains relatively high concentrations of mitochondria and CoQ10, reflecting these substantial energy requirements.

This relationship has made CoQ10 an important subject of cardiovascular research. However, the biological presence of CoQ10 in heart tissue should not be confused with an authorised health claim that CoQ10 supplements prevent or treat cardiovascular conditions.

Why Is CoQ10 Often Discussed With Statins?

CoQ10 and cholesterol share part of the same biochemical production pathway in the body. Statins act on this pathway by inhibiting an enzyme involved in cholesterol synthesis.

Research has therefore investigated how statin use relates to circulating CoQ10 concentrations.

This does not mean that everyone taking statins should automatically take a CoQ10 supplement. Anyone using cholesterol-lowering medication should discuss supplements with a healthcare professional rather than changing their medication or supplement routine independently.

How Should You Take a CoQ10 Supplement?

CoQ10 is fat-soluble. For this reason, it is generally practical to take a CoQ10 supplement alongside a meal rather than on an empty stomach.

A meal containing dietary fat, such as olive oil, nuts, seeds, avocado, eggs or fish, can provide a natural setting for taking a fat-soluble supplement.

As with any supplement, follow the recommended daily intake provided with the specific product rather than assuming that a higher amount will provide greater benefits.

Who Might Be Interested in CoQ10?

People choose CoQ10 supplements for many different reasons. Some are interested in mitochondrial nutrition and cellular energy metabolism, while others encounter CoQ10 when researching nutrition during different stages of adulthood.

CoQ10 may also be of interest to people whose diets contain relatively few natural sources of the compound.

Individual needs vary, however, and supplements should complement rather than replace a balanced and varied diet.

Understanding CoQ10 as Part of Your Nutrition

CoQ10 is fascinating because it sits at the intersection of several fundamental biological processes. It is naturally present throughout the body, participates in mitochondrial energy production and has antioxidant properties.

Rather than thinking of CoQ10 simply as an "energy supplement", it is more useful to understand what it actually does: it participates in the cellular processes that allow mitochondria to produce ATP.

Learning how nutrients and naturally occurring compounds function in the body makes it easier to make informed decisions about your own supplement routine.

Explore our Coenzyme Q10 supplement and discover how it can fit into your everyday nutrition routine.

Frequently Asked Questions

What Is CoQ10?

Coenzyme Q10, or CoQ10, is a naturally occurring fat-soluble compound found throughout the body. It is particularly concentrated in tissues with high energy requirements and participates in mitochondrial energy production.

What Does CoQ10 Do in the Body?

CoQ10 participates in the mitochondrial electron transport chain, which is involved in producing ATP from nutrients. In its reduced form, ubiquinol, CoQ10 also has antioxidant properties.

Does the Body Produce CoQ10 Naturally?

Yes. The human body synthesises CoQ10 naturally. Smaller amounts can also be obtained through foods including meat, fish, nuts, seeds and certain vegetables.

What Foods Contain CoQ10?

CoQ10 can be found in foods including organ meats, beef, poultry, sardines, mackerel, nuts, seeds, broccoli and spinach. The amount varies considerably between foods.

What Is the Difference Between CoQ10 and Ubiquinol?

Ubiquinol is the reduced form of CoQ10, while ubiquinone is its oxidised form. The body can convert between the two forms as part of normal biological processes.

Why Is CoQ10 Associated With Cellular Energy?

CoQ10 participates in the mitochondrial electron transport chain, which helps convert energy from nutrients into ATP. ATP is the form of energy cells can use for their normal functions.

Should CoQ10 Be Taken With Food?

CoQ10 is fat-soluble, so taking a CoQ10 supplement alongside a meal is a practical approach. Always follow the directions provided with the specific supplement.

Can I Take CoQ10 If I Use Statins?

If you take statins or other prescription medication, speak with a healthcare professional before adding CoQ10 or another supplement to your routine. Do not change prescribed medication based on supplement use.