What is CoQ10 and what does it do?

Coenzyme Q10, usually shortened to CoQ10, is a naturally occurring compound found throughout the human body. It is particularly concentrated in organs and tissues with high energy requirements.

CoQ10 is involved in the processes our cells use to produce energy and also has antioxidant properties. The body can produce CoQ10 itself, while smaller amounts can also be obtained through food.

So what exactly does CoQ10 do, why do people take CoQ10 supplements, and what should you look for when choosing one? Let’s explore the essentials.

What is CoQ10?

CoQ10 is short for coenzyme Q10, a compound naturally produced by the human body and present in almost every cell.

One of its most important roles takes place inside the mitochondria. These structures are responsible for producing much of the energy used by our cells.

CoQ10 participates in the chain of reactions involved in producing adenosine triphosphate, commonly known as ATP. ATP is the molecule cells use as an immediate source of energy for many biological processes.

CoQ10 is therefore closely connected to cellular energy metabolism, rather than acting like a stimulant that provides an immediate feeling of energy.

What does CoQ10 do in the body?

CoQ10 has two particularly interesting biological roles. It participates in cellular energy production and has antioxidant properties.

Within mitochondria, CoQ10 helps transfer electrons as part of the process used to produce ATP. This function helps explain why CoQ10 is found in relatively high concentrations in tissues with substantial energy requirements.

CoQ10 can also act as an antioxidant within the body. Antioxidants interact with reactive molecules and form part of the body's complex systems for maintaining cellular balance.

Where does CoQ10 come from?

Your body can produce CoQ10 naturally. This distinguishes it from essential vitamins and minerals, which must be obtained in sufficient amounts through the diet.

CoQ10 is also present in food, although generally in relatively small quantities.

Dietary sources include:

• Organ meats
• Meat
• Oily fish
• Nuts and seeds
• Certain vegetables

Both the body's own production and dietary intake therefore contribute to the CoQ10 present in the body.

What is the difference between ubiquinone and ubiquinol?

CoQ10 exists primarily in two forms known as ubiquinone and ubiquinol.

Ubiquinone is the oxidised form of CoQ10, while ubiquinol is its reduced form. The body can convert between these forms as part of normal biological processes.

You will find both forms in food supplements. Ubiquinol is sometimes marketed as the superior form, but the comparison is more nuanced than simply saying that one form is always better.

Factors including formulation, dose and individual characteristics can influence how a CoQ10 supplement is absorbed and used.

Why do people take CoQ10 supplements?

Interest in CoQ10 supplements largely comes from its biological role in cellular energy production and its antioxidant properties.

Researchers have investigated supplemental CoQ10 in a variety of contexts, but it is important to distinguish biological mechanisms and emerging research from established health claims.

A supplement should not be expected to provide an immediate energy boost simply because CoQ10 participates in cellular energy production.

Similarly, research into a nutrient or compound does not automatically mean that supplementation will provide the same benefit for every person.

Do CoQ10 levels change with age?

The amount of CoQ10 found in different tissues can change throughout life, and age is one of several factors associated with differences in CoQ10 status.

This has contributed to scientific interest in CoQ10 supplementation as people get older.

However, age alone does not necessarily mean that someone needs a CoQ10 supplement. Individual circumstances, diet, health and medication use can all be relevant when deciding whether supplementation is appropriate.

How should you choose a CoQ10 supplement?

CoQ10 supplements can differ considerably in their formulation, so looking beyond the front of the packaging can help you make a more informed choice.

Check which form of CoQ10 is used

Look at whether the supplement contains ubiquinone or ubiquinol. Both are forms of CoQ10, and the body can convert between them.

Check the amount per serving

Products can provide very different amounts of CoQ10. Always check the amount in the recommended daily serving rather than comparing products based only on capsule size.

Look at the complete formulation

Check the full ingredient list, not just the amount of CoQ10. This helps you understand what else the product contains and whether the formulation suits your preferences.

Consider product quality

Choose supplements from brands that provide clear information about ingredients, manufacturing and quality control. Transparent labelling makes it easier to understand exactly what you are taking.

When should you take CoQ10?

CoQ10 is fat soluble, so taking a CoQ10 supplement with a meal containing some dietary fat can be a practical approach.

Consistency can also make supplementation easier to incorporate into everyday life. Choosing a time that fits naturally into your routine may be more useful than trying to identify one perfect time of day.

Always follow the recommended intake provided with your specific supplement.

Can everyone take CoQ10?

Whether a supplement is appropriate depends on individual circumstances.

CoQ10 may interact with certain medications, so people taking medication should speak with a healthcare professional before adding a CoQ10 supplement to their routine.

The same applies if you are pregnant, breastfeeding, have a medical condition or are unsure whether supplementation is suitable for you.

Frequently asked questions

What is CoQ10?

CoQ10, or coenzyme Q10, is a naturally occurring compound produced by the body. It is involved in cellular energy production and also has antioxidant properties.

What does CoQ10 do?

CoQ10 participates in the processes mitochondria use to produce ATP, which cells use for energy. It can also act as an antioxidant within the body.

Is CoQ10 a vitamin?

No. CoQ10 is not a vitamin because the human body can produce it naturally. Vitamins, by definition, generally need to be obtained through the diet because the body cannot produce sufficient amounts itself.

What is the difference between CoQ10 and ubiquinol?

CoQ10 exists in different forms. Ubiquinone is the oxidised form, while ubiquinol is the reduced form. The body can convert between the two.

Does CoQ10 give you energy?

CoQ10 participates in cellular energy production, but this does not mean that taking a CoQ10 supplement provides an immediate energy boost. Cellular energy metabolism is different from the stimulating effect associated with substances such as caffeine.

What foods contain CoQ10?

CoQ10 can be found in foods including organ meats, meat, oily fish, nuts, seeds and certain vegetables. The body also produces CoQ10 naturally.

Should CoQ10 be taken with food?

CoQ10 is fat soluble, so taking it with a meal containing some dietary fat can be a practical way to include it in your routine.

Key takeaways

• CoQ10 is a naturally occurring compound found throughout the body.
• It participates in cellular energy production inside the mitochondria.
• CoQ10 also has antioxidant properties.
• The body produces CoQ10 naturally, while smaller amounts can also be obtained from food.
• Ubiquinone and ubiquinol are two forms of CoQ10, and the body can convert between them.
• When choosing a supplement, consider the form, amount, complete formulation and transparency around product quality.

This article is for informational purposes only and is not intended to diagnose, treat, cure or prevent any disease. Food supplements should not be used as a substitute for a varied, balanced diet and healthy lifestyle. If you take medication, have a medical condition, are pregnant or breastfeeding, speak with a healthcare professional before using food supplements.