Welcome to this episode of our podcast series, Bioactive Q10 Special! In our last episode, we explored the fascinating world of coenzyme Q10 and bioactive Q10. Today, we are taking a closer look at the differences between Q10 and bioactive Q10. We will also discuss the sources of these coenzymes and how we can prevent a deficiency.
What are Q10 and bioactive Q10, and what are their functions?
Before we get to the main topic, a quick reminder: Coenzyme Q10 and bioactive Q10 are required for energy production in the cells. More specifically, Q10 and bioactive Q10 are an important component of the mitochondria, which are responsible for energy metabolism in body cells. Mitochondria are like the power plants of the cells. As antioxidants, both coenzymes can protect cells from oxidative damage caused by "free radicals" and regenerate spent vitamin C and vitamin E.
Q10 versus bioactive Q10: What is the difference?
What exactly distinguishes conventional Q10 from bioactive Q10? Coenzyme Q10 exists in two biochemical forms: Q10, called ubiquinone, and bioactive Q10, called ubiquinol or QH. The latter form is more bioavailable to the body, meaning it can be utilized by the organism more quickly and efficiently. Let's take a closer look at what this means in detail:
Well over 90 percent of the Q10 in the blood exists in the bioactive Q10 form, i.e., as QH. QH is the preferred transport form for Q10 in the blood. This means that QH can be transported through the body faster and more efficiently than conventional Q10.
Q10 and QH are obtained through food and are also produced by the body. Another important difference is that QH does not first have to be converted during digestion, i.e., in the intestine. It passes through the intestinal cells into the blood faster than Q10 and can take effect immediately.
This means that the body can absorb and utilize QH more efficiently. At the same dosage, bioactive Q10 reaches a higher blood plasma level faster than conventional Q10, which further increases its effectiveness. This is why QH has a higher bioavailability than Q10, and that is why it is referred to as bioactive Q10.
Where are Q10 and QH found in the human body?
In the human organism, QH is primarily found in the blood and in all organs with high energy requirements. As mentioned, the proportion of QH in the blood is well over 90 percent. The organs with the highest content of QH are:
- the pancreas – it produces digestive enzymes and hormones
- the intestine – it prepares food for the organism
- the liver – it is responsible for the breakdown of toxins and important metabolic processes, for example, cholesterol production.
- and also the heart, the central pump of the body. It has a very high content of bioactive Q10
We find the lowest concentration of QH in the brain and lungs. These organs are exposed to greater oxidative stress. QH, or ubiquinol, is needed most in the brain because nerve cells require a great deal of energy for signal transmission. Energy production in the cells also generates many free radicals, which are neutralized by QH. And this consumes just as much QH.
Which foods contain Q10 and QH?
Now that we know how important Q10 and QH are for our body, how do we obtain these important coenzymes, and what is the best way to ensure an adequate supply?
Q10 is found in various foods. Meat, especially organs such as liver, poultry, oily fish, legumes, soy, nuts, and vegetable oils are some of the main sources of coenzyme Q10.
Estimates for the daily intake of this coenzyme through diet are about three to six milligrams, with meat making the largest contribution, followed by fish, nuts, and certain oils. Fruit, vegetables, cereals, and dairy products, on the other hand, contain only small amounts of coenzyme Q10.
If we wanted to obtain 100 mg of ubiquinol from food(1), we would have to consume the following amounts of these foods daily:
120 cans of sardines or
1.5 kg of peanuts or
100 tablespoons of rapeseed oil or
133 tablespoons of olive oil or
34 chicken breast fillets or
20 grass-fed beef steaks or
11 kg of spinach or
60 avocados
Can we manage that? The question answers itself. No one eats 120 cans of sardines or 11 kg of spinach throughout the day voluntarily, or could even do so.
Can the body produce Q10/QH?
The good news, albeit with a caveat, is: The body can produce Q10 and bioactive Q10 itself. It is manufactured in the mitochondria in various tissues and organs of the body—particularly in liver cells with the help of amino acids, phenylalanine, and tyrosine, and almost all B vitamins. Specifically B3 (niacin), B5 (also called pantothenic acid), B6 (also known as pyridoxine), B9 (folic acid), and B12 (cobalamin). Mevalonic acid also plays an important role in the formation of Q10 and QH in the body.
So much for the good news—with a caveat, as mentioned, because the ability to produce Q10 and QH decreases steadily with age. From the age of 40, you should clarify whether taking a bioactive Q10 supplement is an option for you. This can help prevent an age-related Q10/QH deficiency. But more on that in the next podcast episodes on Q10 and bioactive Q10.
Conclusion
To summarize briefly: Coenzyme Q10 exists in two different forms, Q10 and bioactive Q10. Bioactive Q10 is also known as QH or ubiquinol. The bioactive form is available to the body more quickly and efficiently. Q10 must first be converted into QH in the body. We obtain Q10 and QH in small amounts from certain foods. In our younger years, our body produces enough Q10 or QH. From the age of 40, however, the body's own production slows down and continues to decrease.
And that's it for today. We hope you have gained some new insights into Q10 and bioactive Q10. Stay tuned for more exciting topics and tips for your health! Feel free to recommend us to others, and see you next time!
• You can find out more about bioactive Q10 (also called QH or ubiquinol) in food here: www.ubiquinol.info/ubiquinol-in-lebensmitteln/
• If you have further questions and would like to learn more about Q10, do not hesitate to ask your trusted doctor. You are also welcome to contact our free vital substance consultation service at Medicom by calling 0800 50 400 50.
