CoQ10
Coenzyme Q10 (ubiquinone) is your mitochondria's spark plug. It's essential for the final step of energy production and doubles as a powerful fat-soluble antioxidant. Found in every cell but concentrated in heart, liver, and kidneys.
What CoQ10 Does
Electron Carrier
Shuttles electrons between Complex I/II and Complex III in the electron transport chain. Essential for ATP production.
Antioxidant
Reduced form (ubiquinol) neutralizes free radicals in cell membranes and lipoproteins (like LDL).
Vitamin E Recycling
Regenerates vitamin E after it's been oxidized, extending its antioxidant capacity.
Heart Function
Heart has highest energy demands and CoQ10 concentration. Deficiency impairs cardiac function.
Cell Signaling
Influences gene expression and cell membrane fluidity. Affects inflammation and apoptosis pathways.
Blood Vessel Health
Supports endothelial function and may help with blood pressure regulation.
Ubiquinone vs Ubiquinol
Ubiquinone (Oxidized)
- The oxidized form that accepts electrons
- Standard CoQ10 supplements contain this form
- Body converts it to ubiquinol as needed
- More stable, less expensive
- Fine for most people under 40
Ubiquinol (Reduced)
- The active antioxidant form
- Already reduced - ready to donate electrons
- Better absorbed in some studies
- May be better for older individuals
- More expensive, less stable
The Statin-CoQ10 Connection
Statins block HMG-CoA reductase - the same enzyme needed to make both cholesterol AND CoQ10. This means every statin user is depleting their CoQ10 levels.
Muscle Pain
CoQ10 depletion may explain statin-induced myopathy. Muscles need ATP and can't make enough without CoQ10.
Fatigue
Less CoQ10 means less ATP production. Many statin users report unexplained fatigue.
Solution
100-200mg CoQ10 daily recommended for all statin users. Some countries require this on the label.
Who May Need More CoQ10
Age 40+
Production peaks around age 20-25 and declines steadily. By 80, levels may be 40-50% lower.
Statin Users
Mevalonate pathway blocked. Should supplement 100-200mg daily.
Heart Conditions
Heart failure, cardiomyopathy, and other conditions may benefit from higher doses (200-300mg).
Migraine Sufferers
Studies show 300mg daily may reduce migraine frequency. Mitochondrial dysfunction may be involved.
Food Sources
CoQ10 is found in foods but at much lower levels than supplements provide:
Organ Meats
Heart, liver, kidney (highest). Beef heart can have 11mg per 100g.
Fatty Fish
Sardines, mackerel, trout. About 3-6mg per 100g.
Other Sources
Beef, pork, chicken, peanuts, spinach, broccoli (1-3mg per 100g).