Behind the science
CoQ10 – What is it and why do you need it?
Herbalife 23 September 2024
Coenzyme Q10 (CoQ10) is a fat-soluble, vitamin-like molecule found in every cell membrane in our bodies. We get it from our diet and our cells also make it.
CoQ10 is essential for producing ATP (adenosine triphosphate), the main energy source for cells. Especially, it is vital for heart cells, where CoQ10 concentration is the highest [1,2,3]. ATP supports muscle contraction, nerve signal transmission, and many other vital functions. CoQ10 also helps produce antioxidants and reduce oxidative stress.
Dietary sources of CoQ10
People typically consume 3–6 mg of CoQ10 per day from their diet, but the recommended intake ranges from 30–1200 mg, depending on health status[3]. The richest dietary sources of CoQ10 are meat and fish, particularly organs like the heart, liver, and muscles. Moderate sources include butter and egg yolks, while oils and nuts are the best non-animal sources. Less processed foods with higher fat content usually have more CoQ10 [4]. Given that the average amount of CoQ10 from dietary sources is far below the recommended levels, supplementation is highly beneficial to achieve adequate CoQ10 concentration within the body.
Why is CoQ10 important?
As we age, free radical level increases and antioxidant defences weaken [5]. CoQ10 level also declines [2,6]. Consequently, all these changes may negatively affect the general health because the level of oxidative stress become higher. Oxidative stress, which is caused by an imbalance between free radicals and antioxidants, may potentially lead to diseases such as diabetes, obesity, and heart disease [7]. Therefore, balancing free radicals and antioxidants is essential for maintaining overall health [8].
It is also worth to note that ATP production drops with age and it is known that CoQ10 plays a vital role in ATP production throughout the body but the highest concentration of CoQ10 is found in the heart [1-3,5].
Benefits of CoQ10 supplementation
Incorporating CoQ10 supplements into a healthy diet can help maintain energy production and bolster antioxidant defences as we get older.
Achieving a greater intake of CoQ10 through food alone can be challenging. For example, consuming over 0.5 kg of the richest CoQ10 sources daily allows for the intake of approximately 30 mg CoQ10 [3]. Therefore, taking daily supplements can provide a more manageable way to achieve optimal CoQ10 levels, supporting overall health and well-being.
References
1. Aberg, F., Appelkvist, E. L., Dallner, G., & Ernster, L. (1992). Distribution and redox state of ubiquinones in rat and human tissues. Arch Biochem Biophys, 295(2), 230-234. https://doi.org/10.1016/0003-9861(92)90511-t
2. Kalén, A., Appelkvist, E. L., & Dallner, G. (1989). Age-related changes in the lipid compositions of rat and human tissues. Lipids, 24(7), 579-584. https://doi.org/10.1007/BF02535072
3. Pravst, I., Zmitek, K., & Zmitek, J. (2010). Coenzyme Q10 contents in foods and fortification strategies. Crit Rev Food Sci Nutr, 50(4), 269-280. https://doi.org/10.1080/10408390902773037
4. Strazisar, M., Fir, M., Golc-Wondra, A., Milivojevic, L., Prosek, M., & Abram, V. (2005). Quantitative determination of coenyzmecoenzyme Q10 by liquid chromatography and liquid chromatography/mass spectrometry in dairy products. *J AOAC Int*, 88(4), 1020-1027.
5. Maldonado, E., Morales-Pison, S., Urbina, F., & Solari, A. (2023). Aging Hallmarks and the Role of Oxidative Stress. Antioxidants (Basel), 12(3). https://doi.org/10.3390/antiox12030651
6. Rosenfeldt, F. L., Pepe, S., Linnane, A., Nagley, P., Rowland, M., Ou, R.,...Esmore, D. (2002). Coenzyme Q10 protects the aging heart against stress: studies in rats, human tissues, and patients. Ann N Y Acad Sci, 959, 355-359 ; discussion 463-355. https://doi.org/10.1111/j.1749-6632.2002.tb02106.x
7. Reddy, V. P. (2023). Oxidative Stress in Health and Disease. Biomedicines, 11(11). https://doi.org/10.3390/biomedicines11112925
8. Lobo, V., Patil, A., Phatak, A., & Chandra, N. (2010). Free radicals, antioxidants and functional foods: Impact on human health. Pharmacogn Rev, 4(8), 118-126. https://doi.org/10.4103/0973-7847.70902