Maybe you know this mysterious term from advertising and have wondered what it is all about. Why this alleged miracle substance - coenzyme Q10 - should also be relevant for you. We will lift the veil and explain to you in this article what Q10 actually is. is how it helps your health and why your body would simply stop functioning without this connection.
What exactly is Q10?
One substance, many names: Q10 is also known as ubiquinone (from the Latin ubique = everywhere), coenzyme Q10, UQ or ubiquinone-10. So don't be confused if you read several names for one and the same substance in this article.
But regardless of what you call it, it is always a fat-soluble molecule that is structurally similar to vitamin K or vitamin E. Our body produces Q10 from the amino acids phenylalanine and tyrosine and stores it in the mitochondria of cells - especially those of the heart, lungs or liver. However, the prerequisite is that the organism has sufficient amounts of B vitamins and vitamin E available.
There it is used to generate energy. Another advantage of ubiquinone-10: It acts as an antioxidant in the body. Harmful oxygen compounds - so-called free radicals - therefore have less chance of causing cell damage. However, the body produces less and less Q10 as we age, so supplementation makes sense.
There are studies that even suggest a connection between low Q10 levels and diseases such as diabetes, cancer or brain disorders.
In our diet, Q10 is found primarily in animal products. Fish, eggs, meat and poultry contain high amounts of this compound, while plant-based foods - with exceptions - generally have a lower coenzyme Q10 content.
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Possible health benefits of Q10
Regardless of all the claims, advertisements and myths that can be found online about Q10, there are also many results that are scientifically valid. Here are some of them:
It could play a role in cancer prevention
You may know that oxidative stress is toxic to your body in the long term. It impairs the function of cells, damages them and, in the worst case, paves the way for more serious diseases such as cancer.
This is where the effect of ubiquinone could come into play: it protects against oxidative stress and promotes cellular energy production. A study from 1997 observed that lower Q10 levels appear to be associated with a 53.3 percent higher risk of cancer.
Ubiquinone-10 could reduce your headaches
Everyone who suffers from them fears them: migraines! They are triggered by many factors. One reason could be, for example, errors in the functioning of the mitochondria, which leads to increased calcium uptake by the cells and a higher production of free radicals - while at the same time reducing the production of antioxidants.
According to a placebo-controlled study by the University of Zurich, Q10 in its liquid form could be a preventive option for migraines.
Another study published in the Journal of Headache and Pain showed the effectiveness of a three-way combination of coenzyme Q10, vitamin B2 and high-dose magnesium.
Coenzyme Q10 could protect against heart failure
Heart weakness or insufficiency can be the result of high blood pressure and other diseases of the cardiovascular system, which can lead to inflammation and damage to the arteries and veins.
A 2014 study with 420 participants suggests that symptoms of heart failure may be reduced after two years of treatment with Q10.
Ubiquinone-10 could help with diabetes
Coenzyme Q10 could be a ray of hope for some diabetics: it is believed that it could improve insulin sensitivity and regulate blood sugar levels.
A randomized, double-blind study involving people with type 2 diabetes over 12 weeks showed that taking coenzyme Q10 was associated with lower fasting blood sugar levels and a reduction in average blood sugar levels during this period.
Ubiquinone may be good for the brain and lungs
Of all the organs, the lungs are undoubtedly the ones that come into contact with oxygen the most on a daily basis. This naturally makes them very susceptible to oxidative damage of all kinds.
A low Q10 level, in combination with oxidative damage, is suspected of leading to diseases such as asthma or chronic obstructive pulmonary disease (COPD).
Our brain is also very susceptible to oxidative damage due to its high fatty acid content and high oxygen demand. This can impair memory, cognition and physical functions.
It is possible that the properties of coenzyme Q10 could reduce these harmful compounds and thus contribute to slowing down Alzheimer's disease, for example.
Q10 could help keep skin young
Is the advertising really right? Could Q10 really keep the skin young?
As the body's largest organ and barrier to the outside world, our skin is constantly exposed to harmful influences. And these naturally contribute to aging.
In addition to internal factors, such as cell damage, there are also external factors, especially UV radiation.
A 2015 study suggests that applying Q10 directly to the skin could reduce damage and increase energy production in skin cells - and thus antioxidant protection.
Side effects and interactions of Q10
In general, dietary supplements containing coenzyme Q10 are well tolerated. If side effects do occur, they are usually only mild. Dizziness, headaches, digestive problems or sensitivity to light are just a few examples.
As far as interactions with other medications are concerned, the influence of Q10 on cholesterol-lowering statins - and vice versa - is the most important.
Statins are medications that lower cholesterol in the blood serum by inhibiting a specific enzyme.
Studies have found significant decreases of up to 50 percent in Q10 during and after treatment with statins.
However, results from another study showed that treatment with Q10 did not reduce muscle pain in people who were also taking statins to control their cholesterol levels.
Dosage: How much Q10 should you take?
Unlike other substances, our body is not able to store coenzyme Q10 well. This is one of the reasons why long-term intake is recommended.
The typical daily dose for someone who wants to increase coenzyme Q10 levels is 100 to 200 mg.
To ensure that you are getting a product that is not only free of toxic extraction residues, gelling agents such as carrageenan and nanoparticles, but also does not contain sweeteners such as aspartame, dextrose or sugar substitutes, you should look for the highest quality coenzyme Q10 capsules . You can also be sure that the ubiquinone content is correspondingly high.
Conclusion: Q10 - Not mysterious at all, but important for the body
Coenzyme Q10 is a substance without which nothing in the body would function. It is used in all cells of the body to generate energy. A deficiency in this substance can lead to a number of serious illnesses.
Although it can be absorbed through many foods and is produced by the body itself, supplementation may be necessary in some circumstances.
However, one should be aware of interactions with different medications.
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