What is Coenzyme Q10?
Assimilated into the family of vitamins, coenzyme Q10 is actively synthesized by the cells in our body. It is also found abundantly in fruits, vegetables, and meat, especially in nuts, almonds, soybean oil, or sardines, which contain twice as much as beef. This list is not exhaustive, of course!
Coenzyme Q10 is also present in the blood. Providing red blood cells with a supplement of coenzyme Q10 allows these cells to become more resistant to auto-oxidation. Coenzyme Q10 must first be converted to ubiquinol to be absorbed. This conversion is possible thanks to the action of certain enzymes called reductases. This operation creates a burden for our body since each reduction requires the oxidation of other molecules.
Furthermore, ubiquinol is better absorbed. Experiments have shown that the bioavailability of ubiquinol-10 when administered orally is higher than the corresponding bioavailability of oxidized coenzyme Q10 called ubiquinone. Indeed, ubiquinol, the active non-oxidized form of coenzyme Q10, has a protective effect on the oxidation of our cell DNA. Against cellular oxidative stress, ubiquinol acts as a fat-soluble antioxidant and also regenerates vitamin E. Its antioxidant function makes it a powerful cardiovascular protector.
What is the role of coenzyme Q10?
Practically all CoQ10 transported in the blood is bound to cholesterol. Statins (a treatment that lowers cholesterol levels) have the side effect of creating coenzyme Q10 deficiencies (2) concomitantly with lowering cholesterol levels. Therefore, taking coenzyme Q10 is very useful for people on statins.
More surprisingly, many studies have focused on the effects of coenzyme Q10 on physical exercise capacity and fatigue. Oral administration of coenzyme Q10 improved the sensation of fatigue and the physical performance of subjects (3). Indeed, coenzyme Q10 can be used as a cellular bioenergy factor in the oxidative phosphorylation of the mitochondria in our cells. It will then help to recover better and faster after physical exertion.
What dose of coenzyme Q10 to take?
From the age of 40, the level of ubiquinol-10 decreases with age. Supplementation, even if there is no cardiovascular problem, is therefore recommended. It would take eating 1.6 kg of sardines to assimilate 100 mg of ubiquinol coenzyme Q10. 1 capsule of Omega Quinol contains 100 mg of ubiquinol Q-10 in a stabilized non-oxidized form.
References:
(1) The letter Q translates its belonging to the group of quinones and the number 10 defines the number of isoprenoid units in its side chain. (2) Miles M. V, Horn P.S, Morrison J. A, Tang P.H, DeGRauw T, Pesce A.J. Plasma coenzyme Q10 reference intervals, but not redox status are affected by gender and race in self-reported healthy adults. Clin Chim Acta. 332: 123-32, 2003 (3) Mizuno K, Tanaka M, Nozaki S, Mizuma H, Ataka S, Tahara T, Sugino T, Shirai T, Kajimoto Y, Kuratsune H, Kajimoto O, Watanabe Y. Antifatigue effects of coenzyme Q10 during physical fatigue. Nutrition. 2008; 24: 293-9