Ubiquinol – what is it? Dosage, uses

Coenzyme Q10 was first described in 1957, when a group of scientists isolated it from the heart cells of an ox. A few years later, the compound began to be linked to the functioning of mitochondria, the cellular structures responsible for energy production within cells. The name "ubiquinone" derives from the Latin word "ubique", meaning "everywhere", as coenzyme Q10 is found in many tissues throughout the body. Ubiquinol is one of the forms of coenzyme Q10 and is found both in the human body and in food and dietary supplements.

1. Characteristics of ubiquinol
2. The formation of ubiquinol
3. The occurrence of ubiquinol
4. Ubiquinol supplementation
5. FAQ – Ubichinol (coenzyme Q10)

Characteristics of ubiquinol

Ubiquinol is a modified form of coenzyme Q10, a compound naturally present in human cells. Coenzyme Q10 occurs mainly in two forms: ubiquinone and ubiquinol. Ubiquinone is the oxidised form, whilst ubiquinol is the reduced form. These terms refer to the chemical structure of the molecule and its ability to switch between different states within the cellular environment. Put simply, they are two forms of the same compound that can be converted into one another.

The body utilises coenzyme Q10 primarily in the mitochondria, which are small structures found within cells. Tissues with high metabolic demands, such as the heart, skeletal muscles, liver and kidneys, contain particularly large numbers of mitochondria. Coenzyme Q10 is a fat-soluble compound, which is why its presence and movement within the body are linked, amongst other things, to lipids and cell membranes.

Is this the active form of coenzyme Q10?

Ubiquinol is sometimes described as the more "active" form of coenzyme Q10, but in practice this does not mean that everyone will experience noticeably different effects from it. The name "Q10" refers to the structure of this compound. The letter ‘Q’ comes from a part of the molecule called a quinone, and the number "10" indicates the length of its side chain. It therefore does not refer to the dose, potency or whether it is a ‘better’ or "worse" version of coenzyme Q10. In the European Union, no health claims have been authorised for coenzyme Q10 itself, including ubiquinol, which would allow it to be credited with certain effects such as reducing fatigue, improving heart function, increasing energy levels, protecting cells from oxidative stress, or supporting the immune system.

The formation of ubiquinol

Ubiquinol is not a vitamin, as the human body can synthesise it itself. The synthesis of coenzyme Q10 requires a variety of metabolic components and is not a single reaction dependent on a single dietary component. Coenzyme Q10 levels in tissues may change with age, as some studies have observed lower concentrations in older people than in younger people.

“Coenzyme Q10 is naturally present in most of the body’s cells, although its concentration is not the same in all tissues. Particularly high levels are found in organs with high metabolic activity, such as the heart, liver, kidneys and skeletal muscles. This is because these tissues contain numerous mitochondria – cellular structures involved in processes related to energy production for cellular function.” Łukasz Domeracki – Dietitian

Nutritional status, liver function, tissue metabolic activity and certain medicines may also play a role. Statins – medicines used to treat lipid disorders – are most frequently mentioned in this context, as they affect the same metabolic pathway that is also involved in the production of coenzyme Q10. However, this does not mean that everyone taking such medicines should take ubiquinol on their own initiative. When undergoing pharmacotherapy, the decision to take supplements should be discussed with a doctor, particularly in cases of cardiovascular disease, diabetes, coagulation disorders or when taking several medicines simultaneously.

Coenzyme Q10 levels can be assessed in biological samples, most commonly in blood, plasma or serum; however, such testing is not part of routine diagnostic procedures for most people. Furthermore, coenzyme Q10 circulates in the blood alongside lipoproteins, which complicates the interpretation of certain results.

Estimated coenzyme Q10 content in selected products

The occurrence of ubiquinol

Coenzyme Q10 occurs naturally in the human body and in food. In food, coenzyme Q10 is found mainly in products of animal origin. Rich sources include meat, offal and fish. The daily diet usually provides small amounts of coenzyme Q10, typically amounting to a few milligrams per day. However, no official recommended intake for coenzyme Q10 has been established, unlike the standards for vitamins or minerals. This does not mean that the compound is insignificant, but rather that the body does not rely solely on its supply from food.

This is because the body’s own synthesis of coenzyme Q10 is significant. Culinary preparation, the type of product, freshness, the origin of the raw material and fat content can all influence the amount of coenzyme Q10 in a meal. In practice, the greatest variations apply not only to the food group itself, but also to specific products, as different amounts may be found in muscle meat, offal and oily fish respectively.

Ubiquinol supplementation

Supplements containing ubiquinol provide coenzyme Q10 in its reduced form. Supplements containing ubiquinone, the oxidised form, are also available on the market. Both forms are types of coenzyme Q10, but they differ in their technological properties, stability and the method of preparation. Ubiquinol is often used in soft capsules, sometimes in combination with oil, as this compound is fat-soluble. For this reason, coenzyme Q10 supplements are usually recommended to be taken with a meal containing fat, just like vitamins A, D, E and K.

There is no single official dose of ubiquinol applicable to all adults. Dietary supplements often contain doses of between 30 and 200 mg of coenzyme Q10 per day, whilst higher doses are mainly used in research or under the supervision of a specialist. For healthy individuals, the dosage should be determined based on the information provided on the label of the specific product and should not replace medical treatment or consultation. Particular caution should be exercised by those taking anticoagulants, cardiac medication or antidiabetic drugs, as well as by pregnant women, breastfeeding women and people with chronic conditions.

FAQ – Ubichinol (coenzyme Q10)

Are ubichinol and coenzyme Q10 the same thing?

Not exactly. Ubichinol and ubiquinone are two forms of coenzyme Q10. Ubiquinone is the oxidised form, whilst ubichinol is the reduced form. In the body, they can convert into one another, which is why they both belong to the same compound.

Is ubiquinol the ‘active’ form of coenzyme Q10?

Ubiquinol is sometimes referred to as the active or reduced form, but this does not automatically mean that everyone will experience different effects from it than from ubiquinone. In the body, both forms are involved in natural metabolic processes.

What is the recommended dosage of ubiquinol?

There is no single official recommended intake for ubiquinol in healthy individuals. In supplements, doses ranging from around 30 to 200 mg per day are most commonly found. Higher doses have also been used in scientific studies, but their use should be under the supervision of a specialist.

Can ubiquinol be obtained from the diet?

Yes. Coenzyme Q10 occurs naturally in, amongst other things, meat, offal, fish and seafood. It is worth bearing in mind, however, that most of the coenzyme Q10 present in the body comes from the body’s own synthesis, and not solely from food.

Does ubiquinol have approved health claims in the European Union?

No. At present, the European Food Safety Authority (EFSA) has not authorised any health claims for coenzyme Q10 or ubiquinol relating to, amongst other things, reducing fatigue, improving heart function, increasing energy levels or protecting cells against oxidative stress.

Can coenzyme Q10 levels be tested?

Yes. Coenzyme Q10 concentrations can be measured in blood, plasma or serum. However, this is not a routine test for most healthy people, and interpreting the results requires taking many factors into account, including blood lipid levels.

Is ubiquinol a vitamin?

No. Unlike vitamins, the human body is capable of synthesising coenzyme Q10 on its own, which is why it is not classified as a vitamin.

Sources:

• Mattila, P., & Kumpulainen, J. (2001). Coenzymes Q9 and Q10: Contents in foods and dietary intake. Journal of Food Composition and Analysis, 14(4), 409–417.
• Pravst, I., Zmitek, K., & Zmitek, J. (2010). Coenzyme Q10 contents in foods and fortification strategies. Critical reviews in food science and nutrition, 50(4), 269–280. https://doi.org/10.1080/10408390902773037
• Mantle, D., & Dybring, A. (2020). Bioavailability of Coenzyme Q10: An Overview of the Absorption Process and Subsequent Metabolism. Antioxidants (Basel, Switzerland), 9(5), 386. https://doi.org/10.3390/antiox9050386