There is a compound found in nearly every part of your body that is necessary for energy production and you probably know very little about it. In fact, unless you are taking statins, you may have only heard of it in passing or seen supplements of it without ever thinking about what it does. Coenzyme Q10 (CoQ10) levels decrease as we age and from some medications, but very few people are aware of how important it is, compared to more well-known vitamins and minerals. Understanding the health benefits of CoQ10 can help emphasize its significance in maintaining well-being.
Fortunately, an increasing number of studies are exploring the health benefits of CoQ10, including its potential impact on the heart, blood sugar, brain, skin, and even fertility.
And while our bodies can make CoQ10, there may be reasons you are not making as much as you need. The good news is that, between foods and supplementation, getting the CoQ10 required may be a simple way to maximize many aspects of your health and wellness.
CoQ10: What It Is and What It Does
CoQ10 is a coenzyme, which means that certain enzymes require it to function. It has strong antioxidant properties, preventing free radical damage. In order to synthesize ATP (adenosine triphosphate), which is a necessary source of energy for the mitochondria of all cells in the body, CoQ10 is needed as a cofactor.
Although it is found throughout the body, CoQ10 is at its highest levels in the heart, kidneys and liver.
CoQ10 comes in two main forms: ubiquinone and ubiquinol. Ubiquinone is the oxidized version and ubiquinol is the reduced version. While the body converts these two forms back and forth as needed, both forms are necessary. However, ubiquinol is found in higher levels in the blood. Supplemental CoQ10 is more often found as ubiquinone.
CoQ10 naturally occurs in fatty fish like sardines and salmon, organ meats, and nuts and legumes. It is also found in lower levels in meat, some grains, dairy, oils, fruit and vegetables.
CoQ10 for Heart and Muscles
Among the most well-documented health benefits of CoQ10 are its positive effects on cardiovascular health. Research shows that supplementation can decrease the risk of heart disease and may improve survival rates for those with congestive heart failure.
There is evidence of lower incidence of acute pulmonary oedema, cardiac asthma and arrhythmia.
Additionally, CoQ10 may reduce hyperglycemia and lower cholesterol and triglyceride levels and blood pressure.
This is especially promising since many medications for these conditions have numerous side effects while CoQ10 has very few.
In fact, one of the side effects of statins is lowered and even a deficiency in CoQ10, which is why cardiologists and other doctors will often recommend CoQ10 supplementation while taking statins.
One common side effect of statins is myopathy, which results in decreased muscle function. This can present as muscle weakness, cramps, stiffness, muscle spasms and fatigue. It is one of the top reasons people stop taking statins and is caused by decreased CoQ10.
But CoQ10 supplementation helps bring levels back up, reducing the risk of toxic myopathy.
It makes sense then that muscle fatigue can also benefit from CoQ10, even in cases without statins.
CoQ10 for Fertility
While the association of CoQ10 is usually around aging and the later years, there is a growing interest in the coenzyme for young men and women looking to start families.
For women with issues around poor ovarian response, CoQ10 could be a great option to discuss with their doctors or other healthcare practitioners. Studies have found improved ovarian response, increased oocytes and better quality embryos after supplementing with CoQ10 for two months prior to IVF (in vitro fertilization).
In men, low CoQ10 levels may be linked to infertility and supplementing can improve sperm quality and motility as well as increased seminal plasma.
Additionally, for men suffering from Peyronie disease (a curvature of the penis), CoQ10 may improve the curvature and plaque while also aiding in erectile function.
CoQ10 for Blood Sugar and Migraines
For those with diabetes and other blood sugar regulating issues, CoQ10 may be an option to look into since it may improve insulin sensitivity and help balance blood sugar.
Studies indicate that CoQ10 helps overall health measures for people with Type 2 diabetes and improves fasting blood glucose levels.
It also takes aim at the inflammation associated with diabetes.
If you’ve ever suffered from migraines, you know they can be debilitating. But CoQ10 is more and more being considered a safe option for supplementation for migraines.
For adults, but even for children and teens who may not have as many safe medication options, CoQ10 has been found to improve the frequency, duration and severity of migraine headaches.
CoQ10 for Skin and Brain
With CoQ10 being used in a growing number of skincare products, it begs the question of if it actually is beneficial for aging skin.
As a natural antioxidant, it would make sense for it to reduce free radical damage that is common in skin as we age. But CoQ10 levels in skin are relatively low compared to organs and muscles.
Still, studies found that it can increase skin fibroblasts, leading to higher levels of collagen. It also inhibits the production of reactive oxygen species (ROS) that can cause skin damage from UV light.
Besides aging skin, an aging brain can benefit from CoQ10. Supplemental CoQ10 may increase the respiratory rate of brain mitochondria, making it a viable option for improving Alzheimer’s and Parkinson’s diseases. This also aligns with low CoQ10 levels in people with dementia.
CoQ10 Is No Miracle, But It Sure Can Help
With CoQ10 affecting our bodies on a cellular level and found throughout our muscles and organs, it’s no wonder that the health benefits of CoQ10 extend to so many aspects of our wellness.
It’s also no wonder then that as our CoQ10 levels decrease with age, we naturally see how it can change everything from our fertility to our skin, from our brains to our muscles.
If you think you could benefit from CoQ10, speak with your healthcare professional to see if it’s a good fit.
In the meantime, a whole food diet chock full of fish, meat, nuts, legumes, fruit and vegetables is a great place to start.
Interested in attending a nutrition school? Want to know how the Nutrition Therapy Institute’s Nutrition Therapist Master Certification program is different? Here are 15 questions to ask your prospective nutrition school. Find out how NTI stands out and if it’s the right choice for you!
About the author: Maya Strausberg earned her Master Nutrition Therapist certification from NTI before starting her nutrition therapy private practice. She now offers writing and editing services for nutritionists and other health practitioners around the world through her business, Family Tree Nutrition.
Photos:
- Image by HeungSoon from Pixabay
- Photo by Nigel Msipa on Unsplash
- Photo by Tom Morbey on Unsplash
