Coenzyme Q10 – which form to choose?

There are substances in the body that are produced naturally, but their production is not always sufficient to meet current physiological needs. An example of this is the amino acid compound L-carnitine, which is formed from amino acids but can also be consumed in food.

1. Anti-ageing coenzyme Q10
2. The action of CoQ10
3. Effects of CoQ10
4. The difference between the forms of CoQ10
5. Natural sources of CoQ10
6. CoQ10 dosage
7. CoQ10 and a vegan diet
8. Effects of deficiency

Anti-ageing coenzyme Q10

It is increasingly often said that in many clinical cases this compound must be supplied through supplementation, or at least through diet, as synthesis is insufficient. The same is true for coenzyme Q10, known in the anti-ageing industry, which occurs in the forms of ubiquinol and ubiquinone.

The action of CoQ10

Ubiquinol and ubiquinone are two forms of coenzyme Q10, a substance important for energy production in cells and their protection against free radicals. Free radicals are a kind of ‘thief’ that steals elements from healthy cells in the body for their own benefit, weakening them in the process. They cause oxidative stress due to their unstable nature, as they have an unpaired (free) electron that acts like a magnet, attracting electrons from other cells, which can lead to damage.

Effects of CoQ10

The term ‘antioxidant activity’ covers a range of physiological phenomena which, under certain conditions, can determine health or its loss.

Inhibiting cell ageing

One of the areas of action of CoQ10 is the inhibition of cell ageing processes. A decline in the effectiveness of protection against free radicals is known to be one of the main factors leading to the weakening of the condition of the skin, blood vessels and muscles.

Coenzyme Q10 can play a key role, especially when the diet is not fully individualised and balanced, and the lifestyle includes irregular sleep, stimulants, or even training beyond the body's regenerative capabilities.

Saving other antioxidants

It is worth knowing that this substance does not only support antioxidant mechanisms directly. It has been observed that coenzyme Q10 promotes the conservation of other antioxidants during oxidative stress. The most commonly mentioned effect here is its optimising effect on vitamin E.

Help with chronic fatigue

However, antioxidant properties are not the only effect of CoQ10. This compound participates in energy production processes in cells. It is a key element in the mechanism of ATP (adenosine triphosphate) production, a molecule that directly provides energy when needed. For this reason, coenzyme Q10 may be important not only in ageing, but also in many congenital diseases and chronic fatigue.

The difference between the forms of CoQ10

The main difference between them is that ubiquinol is a reduced form, which means that it can give up electrons to free radicals to ‘detach’ them, while ubiquinone is an oxidised form and accepts electrons, using a ‘counterattack’. In practice, this means that ubiquinol is a stronger antioxidant, but it is less stable and more difficult to store than ubiquinone.

These differences are important for controlling oxidative stress depending on the physiological condition. They can also influence the choice of product for supplementation. Ubiquinol, as a stronger antioxidant, may be more often chosen by people with hypertension, atherosclerosis and other cardiovascular problems. In young, physically active people who consume a balanced diet, supplementation aimed at reducing oxidative stress may be based on ubiquinone, whose level in the body remains more stable.

Natural sources of CoQ10

Foods that can supply the body with coenzyme Q10 include animal products, specifically offal, meat and fish. Plants may contain trace amounts of this compound, but these are completely insignificant in terms of physiological effect.

Poultry hearts contain almost 10 mg of coenzyme Q10 per 100 g, which is not even close to the doses that have been tested in clinical trials for the prevention and treatment of various diseases.

CoQ10 dosage

The dosage of ubiquinone and ubiquinol depends on many factors, including the purpose of supplementation, overall health, level of physical activity and age. For healthy individuals, ubiquinone doses of 50 to 200 mg per day are usually recommended, while for ubiquinol, 30 to 100 mg per day is suggested. For cardiovascular disease, the dosage of ubiquinone may range from 100 to 600 mg per day, and ubiquinol from 100 to 300 mg per day. In medical cases, it is always recommended to consult a qualified specialist.

For people engaged in increased physical activity, doses may range from 100 to 300 mg per day for both forms. It is worth noting that both forms are generally considered safe and well tolerated.

Table: typical doses of CoQ10 in different groups of people

CoQ10 and a vegan diet

Coenzyme Q10 deficiency can be congenital, independent of dietary habits. Long-term coenzyme Q10 deficiencies, although rare in practice, can have a number of negative health consequences. They are promoted by plant-based diets, as vegan products contain trace amounts of CoQ10. The full potential consequences of a lack of this compound in the diets of pregnant women, newborns and subsequent generations are not yet fully understood.

Effects of deficiency

In any form of deficiency, side effects may include physical and intellectual fatigue, muscle pain, irregular heartbeat, dizziness, deterioration of skin quality or metabolic disorders. It is worth knowing that there are several other substances that are characteristic of meat and offal, and which can work synergistically with coenzyme Q10.

These include, first and foremost, carnitine, which facilitates the production of energy from fat, as well as creatine, which is directly involved in supplying energy to working cells. Both substances, together with coenzyme Q10, participate in the harmonious regulation of energy processes in both the brain and muscles.

Sources:

Hargreaves, Iain et al. “Disorders of Human Coenzyme Q10 Metabolism: An Overview.” International journal of molecular sciences vol. 21,18 6695. 13 Sep. 2020, doi:10.3390/ijms21186695