Every cell membrane in the human body contains CoQ10. Due to its antioxidant activity and the fact that it is so prevalent, CoQ10 plays a major role in your cellular energy, stamina and heart health.1 Here’s how.
Health Benefits of CoQ10
CoQ10, also known as ubiquinol, is a fat-soluble enzyme and an important antioxidant that also influences the production of other antioxidants in the body. 2
According to a 2017 analysis of 14 randomized clinical trials, CoQ10 not only helped support heart health, but it also increased exercise capacity compared to people taking a placebo (fake pill).3 A 2018 analysis of seven different systematic reviews also showed that CoQ10 supplementation supports heart function.4
Research also shows that taking a CoQ10 supplement can help support stamina and energy.5
Food Sources of CoQ10
While CoQ10 is available as a dietary supplement, some foods contain this nutrient as well. Natural Q10 sources include:
- meat (has the highest amount)
- dairy
- eggs
- plant-based foods such as oils and legumes.1
It can be difficult to get enough CoQ10 from a healthy diet, especially for vegans and vegetarians, so that’s why taking a dietary supplement daily may be worth considering. Research also indicates that CoQ10 levels in the body decline with age so it’s especially important for older individuals to consider taking a CoQ10 supplement daily.6
CoQ10 or ubiquinol is a potent antioxidant that has been shown to support heart health, cellular energy, physical performance, and stamina. Keep it in mind if you are in need of a little extra support in your daily get-up-and-go.
References
- Cirilli I, Damiani E, Dludla P, et al. Role of coenzyme Q10 in health and disease: an update on the last 10 years (2010-2020). Antioxidants. 2021;10(8). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8389239/
- Sood B, Patel P, Keenaghan M. Coenzyme Q10. StatPearls. 2024;Jan 30. https://www.ncbi.nlm.nih.gov/books/NBK531491/?report=reader#_NBK531491_pubdet_
- Lei L, Liu Y. Efficacy of coenzyme Q10 patients with cardiac failure: a meta-analysis of clinical trials. BMC Cardiovascular Disorders. 2017;17. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5525208/
- Jafari M, Mousavi S, Asgharzadeh A, Yazdani N. Coenzyme Q10 in the treatment of heart failure: a systematic review of systematic reviews. Indian Heart J. 2018;70. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6097169/
- Tsai I, Hsu C, Chang C, Tseng P, Change K. Effectiveness of coenzyme Q10 supplementation for reducing fatigue: a systematic review and meta-analysis of randomized controlled trials. Frontiers in Pharmacology. 2022;13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9449413/
- Ayunin Q, Miatmoko A, Soeratri W, et al. Improving the anti-aging activity of coenzyme Q10 through protransfersome-loaded emulgel. Scientific Reports. 2022;12. https://www.nature.com/articles/s41598-021-04708-4
