Coenzyme Q10supports energy production in the cells. In combination with vitamin Eand vitamin C, these nutrients help to protect cells from oxidative stress.
Sources of Q10 intake
Those who wish to support their Q10 levelsthrough their diet can find Q10in the following foods:
- Meat & organ meats
- Fish (such as salmon or herring), seafood (oysters, mussels)
- Eggs
- Vegetable oils
- Nuts, seeds, legumes, soy products
- Vegetables like broccoli or spinach
- Dairy products
Origin and effect of coenzyme Q10
Coenzyme Q10, also known as ubiquinone, is derived from the Latin word "ubique" ("everywhere") – and this accurately describes its function. It is present in almost all cells of the body and plays a central role in the conversion of energy from nutrients.
This process – the so-called "respiratory chain" – takes place in the mitochondria and ensures that the body obtains energy from fats, carbohydrates, and proteins.
Furthermore, coenzyme Q10contributes to keeping cell membranes flexible and functional. Q10supports the absorption and efficacy of other micronutrients. As a result, medications are better absorbedand the pain-relieving effectsets in faster. Coenzyme Q10 is a component of the body's own processes that support energy metabolism and cell protection.
Effect of coenzyme Q10 – important from age 40
The Q-coenzymes exist in varieties Q1 through Q10 – however, only the superior coenzyme Q10can be immediately used in the human metabolism. Our organism has the ability to convert lower Q-values from food into superior Q10or to produce it itself from the amino acids phenylalanine and tyrosine. However, this ability decreases with increasing age. From the age of 40, one should therefore ensure an adequate coenzyme Q10 supply.
What the body needs Q10 for
- Cardiovascular: Some scientific studies use coenzyme Q10for heart failure, as it has effects on cardiac function. (1)
- In combination with vitamin E and C, coenzyme Q10 supports antioxidant cell protection.
- Coenzyme Q10occurs together with vitamin E in cellular metabolism processes and is part of the body's own energy production.
- Physical stress: Injuries, surgery, and chronic diseases can increase the need for coenzyme Q10.
- The body's own production of coenzyme Q10 can decrease due to various influences, for example, when taking statins. These cholesterol-lowering drugs inhibit the body's own cholesterol synthesis, as well as coenzyme Q10 formation. Targeted supplementation can help to support natural Q10 levels.
Source: Jiayi Xu et.al., (2024). Efficacy and safety of coenzyme Q10 in patients with heart failure: A meta-analysis of randomized controlled trials. BMC Cardiovascular Disorders, 24(1), 109. https://pubmed.ncbi.nlm.nih.gov/39462324/
Checklist: Am I deficient in coenzyme Q10?
A coenzyme Q10 deficiencycan manifest itself through symptoms such as fatigue, exhaustion, or declining performance. If any of the following points apply to you, additional intake of coenzyme Q10may be recommended:
- You are over 40 years old
- You are being treated with statins (cholesterol-lowering drugs)
- You rarely eat meat and sausage products
- You are often under stress
- You are frequently exposed to pollutants
How much coenzyme Q10 does the body need?
Independent nutritionists recommend a daily intakeof 30 milligrams of coenzyme Q10. With increasing age or in cases of increased need – such as due to exercise, medication, or stress – the recommended amount may be higher.
Frequently Asked Questions (FAQ) about coenzyme Q10
What is the difference between coenzyme Q10 and ubiquinol?
Ubiquinolis the active, reduced form of coenzyme Q10. The body converts Q10 into ubiquinol to use it directly in the cells. Some dietary supplements already contain ubiquinol to support the Q10 effectparticularly effectively.
How long does it take for coenzyme Q10 to work?
The coenzyme Q10 effectusually occurs after a few weeks of regular intake, as the Q10 level in the body must first stabilize. Continuous intake is therefore important to achieve the desired effect on energy and cell protection.
Can coenzyme Q10 be taken together with other vitamins?
Yes, especially in combination with vitamin E and vitamin C, Q10unfolds its antioxidant effect optimally. Many combination preparations – such as Nobilin Q10 Multivitamin– therefore contain a balanced mixture for energy, cell protection, and metabolism.
When is the best time to take coenzyme Q10?
It is best to take coenzyme Q10in the morning or at noon with a meal containing some fat, as the active ingredient is fat-soluble. This allows the body to optimally absorb and utilize the Q10.
