You probably know something about coenzyme Q10 (CoQ10) – most likely in the context of a nutritional supplement. If you’re an athlete, then perhaps you know it can benefit your muscles. Or perhaps you know it can benefit heart health.* Both of these are true.
But did you know your body makes CoQ10? Not only do you make CoQ10 in your body, but you use it for several very important, life-supportive processes.
What is CoQ10?
CoQ10 is a fat-soluble substance, known as a benzoquinone, that is synthesized in the body and can be consumed in the diet. It’s found in nearly all cell membranes, particularly those of mitochondria.
CoQ10 is found in the body in two forms – ubiquinone (the form most often referred to as CoQ10) and ubiquinol.
Ubiquinone is the oxidized version, meaning it has no extra electrons in its outer shell.
Ubiquinol is the reduced form and has two extra electrons that it can donate to neutralize free radicals (molecules running around with an unpaired electron that makes them reactive and destructive). Remember this because it will come up again later!
Both forms of CoQ10 occur in the body and are constantly changing back and forth.
How is CoQ10 made in the body?
CoQ10 is synthesized in tissues throughout the body. One section of the molecule (the main body) is made from the amino acids tyrosine or phenylalanine. The second section (the tail) is made from acetyl-coenzyme A (CoA). The two sections join to make CoQ10.
The enzyme HMGCoA reductase is involved in CoQ10 synthesis, which is the same enzyme that is involved in the body’s production of cholesterol. Commonly prescribed statin drugs work by inhibiting this enzyme. That is why there is concern about an individual becoming CoQ10 deficient when they are taking a statin medication or even red yeast rice.
The active form of vitamin B6 – pyridoxal 5’-phosphate – and tyrosine are necessary cofactors in the first step of CoQ10 synthesis. And vitamin B5 – pantothenic acid – is the precursor of CoA in the second step of CoQ10 synthesis.
Chemical structure of CoQ10
What does CoQ10 do in the body?
Energy. One of CoQ10’s primary responsibilities is as an important component of cellular energy – ATP – production. A healthy person actually produces their body weight in ATP every day,1,2 and CoQ10 has a starring role in ATP production.
This all takes place in the cell membranes of mitochondria, of which there are thousands in nearly every cell in the body. (In fact, the only cells that lack mitochondria are red blood cells.) The number of mitochondria varies by type of cell; for example, cells that require the most energy, like muscle and nerve cells, have higher numbers of mitochondria.
ATP production involves the conversion of carbohydrates and fat to energy. This process takes place in the inner mitochondrial membrane, along the electron transport chain.
The electron transport chain, as the name implies, transfers electrons (negatively charged particles) from one substance to another in the process of creating ATP. Think of it as a relay with each participant passing the baton to the next. CoQ10 accepts electrons from the products of fatty acid and glucose metabolism and passes them along to a waiting recipient in the chain.
While CoQ10 moves negatively charged electrons along the chain, it also moves positively charged protons (H+) from inside the mitochondria (the mitochondrial matrix) to the space between the outer and inner mitochondrial membranes (the inter-membrane space). After the concentration reaches a certain level (called a proton gradient), the protons flow back into the mitochondria, providing energy to produce ATP.
Antioxidant. The antioxidant form of CoQ10 is ubiquinol. It acts as an antioxidant by providing electrons in the electron transport chain. It also has antioxidant effects beyond its role in ATP production. CoQ10’s antioxidant roles include:
Lysosomal function. A lesser-known function of CoQ10, and one that exists outside the mitochondria, is its potential effect on lysosome function.
Like mitochondria, lysosomes are organelles inside cells. Their job is to clean up debris within the cells, basically acting like the digestive system of the cell. Lysosomes also help protect cells by engulfing invading organisms, like bacteria and viruses.
The lysosomes function best if their interior is very acidic, which requires protons. Like in mitochondrial membranes, CoQ10 is also found in high concentrations in lysosomal membranes, where it aids in providing protons to the lysosomes to maintain acidity. One study found that depriving lysosomes of CoQ10 resulted in decreased acidity, which was restored by reintroducing CoQ10.3
How can CoQ10 benefit the body?
Because CoQ10 is found in nearly every cell in the body, its benefits are far-reaching. CoQ10 actually got the name ubiquinone from its ubiquitous nature – it’s found everywhere in the body but in the highest concentrations in the most metabolically active tissues – the heart, nerves (including the brain), skeletal muscle, kidneys, and liver.
Healthy aging. In general, tissue levels of CoQ10 decline as we age. Some research suggests CoQ10 levels peak at age 25 and begin to decline thereafter.4 This can result in increased oxidative stress and mitochondrial dysfunction. Therefore, supplementation with CoQ10 can be part of a general healthy-aging protocol.*
Cardiovascular health. It is estimated that the production of CoQ10 in the heart at age 65 is about half of what it was at age 25.4 CoQ10 is essential for proper heart muscle function. In addition, as an antioxidant, CoQ10 keeps LDL-cholesterol from oxidizing. Oxidized LDL has the potential to cause injury to the interior of blood vessels, which is why studies indicate that CoQ10 provides support for healthy cardiovascular function.*
Brain/Nerves. Because normal brain function utilizes approximately 20% of the energy produced by the body, it’s not hard to imagine the important role CoQ10 plays in brain and neurological function – and research supports its importance for a healthy brain and nerves.*
Muscle support. Similar to its importance in the heart muscle, CoQ10 plays an important role in energy production in skeletal muscles. Not only does aging result in increased oxidative stress in muscle tissue, so does intense exercise. A 2024 review of 28 studies found that CoQ10 supplementation decreased exercise-induced muscle damage at an ideal daily amount of 300-400 mg.*5
A 2023 study found a well-absorbed CoQ10 phytosome (Ubiqsome®; see below) resulted in significant improvement of muscle weakness in an elderly population taking statin medications.*6
CoQ10 absorption
Because there are two forms of CoQ10 in the body – ubiquinone and ubiquinol – many wonder which CoQ10 form is best.
As stated above, the two forms rapidly convert back and forth in the body. For example, if you take a supplement with ubiquinone, it is rapidly converted to ubiquinol. As noted in the electron transport chain section, the two forms constantly convert back and forth in the course of shuttling electrons. However, the ability to convert ubiquinone to ubiquinol can decline with age, with ubiquinol blood levels peaking by age 30.
What appears to be more important is the matrix in which the CoQ10 is suspended.
One double-blinded study compared seven forms of CoQ10 in 14 healthy adults.7 Participants took each of the seven formulas with a four-week washout period in between. The form that demonstrated the best absorption was ubiquinone in a soy oil base that had been treated so it was crystal free. It was shown to have 75% better absorption than the same formula without crystal dispersion.
This compares favorably with Thorne CoQ10, a crystal-free preparation suspended in soy monoglycerides, flaxseed oil, and conjugated linoleic acid.
The CoQ10 phytosome form – Ubiqsome, which provides CoQ10 bound to phospholipids – showed three-times better absorption than standard dry CoQ10.8 The phytosome form of CoQ10 can be found in Thorne Daily Greens Plus and Thorne Ovarian Care.
Finally, Thorne Ubiquinol provides the activated form of CoQ10 from the patented Kaneka Ubiquinol® preparation, which demonstrates two-times greater absorption than crystallized ubiquinone. Ubiquinol has been the subject of more than 85 research studies and provides the activated form of CoQ10 that does not require conversion in the body, making Thorne Ubiquinol a premium way to initiate antioxidant activity and to support healthy aging.* Thorne Ubiquinol is a great option for adults whose CoQ10 level or their ability to convert CoQ10 to the active form has started to decline with age.
Source: Thorne Take 5 Daily
