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In 1978, Peter Mitchell was awarded the Nobel Prize for one of the most important discoveries in nutritional science. The justification for this award stated: u.a.: “Q10 is an indispensable factor for the release of energy from nutrients in the mitochondria, the powerhouses of the body's cells”
- It is an amino acid derivative (dipeptide) made up of phenylalanine and tyrosine.
- Q10 can be synthesized by humans.
- Ring-shaped compounds (in quinone structure) made of carbon, hydrogen and oxygen atoms (can accept and release electrons)
- Belongs to the group of so-called ubiquinones; these occur ubiquitously in nature ("ubi" = everywhere) in all living cells.
- There is ubiquinone 1-10 (= coenzyme Q1-10), which in humans v.aQ10 is active. Q1-Q9 are coming. v.a. occur in animals and plants and can be converted in Q10
- Q10 is a redox system – the reduced and oxidized forms are converted into each other:
- Reduced form = “ubiquinol”
- Oxidized form = “ubiquinone”
What does "Coenzyme Q10" actually mean?
Coenzyme: A coenzyme is not a true enzyme, but rather a type of enzyme helper that is nevertheless crucial for the function of enzymes. These molecules play a key role in enzymatic reactions. They work together with enzymes to enable or facilitate biochemical reactions in the body. Coenzymes are often essential for the conversion of nutrients into energy or for other important metabolic processes.
Q10: The "Q" stands for "quinone," which refers to the molecule's chemical structure. Quinones are compounds that can transfer electrons in enzymatic reactions. The "10" in "Q10" refers to the number of isoprenyl units in the side chain of the molecule.
Coenzyme Q10 as ubiquinone or ubiquinol?
Both forms are part of the same redox system: oxidized ubiquinone is needed to produce energy in the form of ATP, while reduced ubiquinol acts as an antioxidant. This means that reduced Q10 donates electrons, while oxidized Q10 accepts electrons.
Ubiquinone must first be converted into ubiquinol within the cells, a process that requires energy, in order to be optimally effective. Therefore, it can be advantageous to administer ubiquinol directly, which the small intestine can also absorb two to four times more efficiently (see Hosoe K (2007): Study on safety and bioavailability of ubiquinol after single and 4-week multiple oral administration to healthy volunteers. Regul Toxicol Pharmacol; 47(1):19-28 and Ikematsu H (2006): Safety assessment of coenzyme Q10 (Kaneka Q10) in healthy subjects: a double-blind, randomized, placebo-controlled trial, Regul Toxicol Pharmacol; 44, 212-218).
It has only been possible to produce ubiquinol in large quantities with stability for about 20 years. Ubiquinol is highly reactive – which is why it's such a powerful antioxidant. The difference between ubiquinol and ubiquinone is also visible: ubiquinol is a white powder, while ubiquinone, its oxidized form, is yellow. This is similar to a cut apple: it also turns yellow as soon as the cut surface is exposed to oxygen – this too is due to oxidation.
Occurrence in humans
- In all cells with high energy turnover (z.B.Heart, kidney, liver)
- Q10 concentration decreases with age - dietary intake is therefore important!
Coenzyme Q10 in food
- Dietary intake approx. 5 - 10 mg/day
- Particularly rich in Q10 are:
- Soybeans, walnuts, almonds and their oils
- Meat, mackerel, sardines
- Nuts, wheat germ,
- green beans, spinach, garlic
- Q10 concentration per 100 grams:
- Sardines: 6.40 mg/100 g
- Beef: 3.30 mg/100 g
- Pork: 3.20 mg/100 g
- Poultry: 1.80 mg/100 g
- Butter: 0.60 mg/100 g
- Cheese: 0.40 mg/100 g
- Onion 0.1 mg/100 g
- Potato 0.1 mg/100 g
- Cauliflower 0.14 mg/10 g
- White cabbage 0.16 mg/100 g
- Aubergine 0.21 mg/100 g
- Chinese cabbage 0.21 mg/100 g
- Lettuce 0.22 mg/100 g
- Paprika 0.33 mg/100 g
- Spinach 0.36 mg/100 g
- Broccoli 0.86 mg/100 g
- Sunflower oil 0.7 mg/100 g
- Olive oil 3.0 mg/100 g
Possible causes of deficiency
- Nutritional errors (z.B(Reduction diets, low-fat diets)
- Absorption disorders (z.B. gastrointestinal disorders, disorders of bile function)
- Reduction of the body's own synthesis
- Age (physiological)
- Deficiency in B vitamins, vitamin E, amino acids or selenium
- Taking statins, beta-blockers or L-Dopa
- Phenylketonuria, liver diseases, gene mutations
- Increased need, e.g. due to heart failure, exercise, stress, smoking, oxidative stress
Possible deficiency symptoms
- Restriction of ATP production
- High blood pressure, heart muscle disorders, heart failure
- Arteriosclerosis
Decrease in Q10 levels with age
- Decrease in the amount of Q10 with age in various organs (especially heart and kidneys)
- Compared to 20-year-olds
a) among 40-year-olds, approximately 32%
b) among 80-year-olds, approximately 58%
less coenzyme Q10 in the heart - Causes:
- reduced biosynthesis
- insufficient Q10 intake through diet
- Increased consumption of Q10 due to increased oxidative stress
Effects of Coenzyme Q10/current state of research
energy
All our body cells contain mitochondria – the "powerhouses" of our cells, which produce the cellular energy "ATP" (adenosine triphosphate). Macronutrients (carbohydrates, fats, and proteins) from food are converted into ATP with the help of oxygen and numerous enzymes and cofactors. Because oxygen is required for this energy conversion, this process is also called the respiratory chain. Coenzyme Q10, in its oxidized form ubiquinone, plays a crucial role in the final step of the respiratory chain within the inner mitochondrial membrane.
In hydroelectric power plants, the energy of the river is converted into electrical energy via a turbine. In the power plants of human cells, energy from food is converted into the body's own energy (= ATP). In this analogy, coenzyme Q10 plays the role of the turbine.It helps in the cell's power plant to convert food components into energy for the cell.Coenzyme Q10 does not provide energy to the cell, but rather enables it to activate energy from food. 95% of the body's energy is activated by Q10 in this way.
If the body does not have enough Q10 available, it cannot produce enough energy in the form of ATP.
antioxidant
Furthermore, since a large number of free radicals are constantly produced in the mitochondria as a "by-product" of energy production, a coenzyme Q10 deficiency has a further negative effect, as Q10 is a strong antioxidant.
Due to its location in the mitochondria, Q10 has a particularly good and rapid local effect on oxygen radicals. It is also involved in the reduction of oxidized vitamin E.
The reduced form of Q10 – ubiquinol – acts as an antioxidant. It reduces oxidative stress, which u.a. can be a cause of arteriosclerosis, cancer, aging, etc.
skin
The body's own production of coenzyme Q10 decreases with age, which also increases the production of free radicals. Free radicals cause our skin cells to age faster, which is why, conversely, an adequate supply of Q10 through diet or supplements can slow down skin aging. (cf. https://pubmed.ncbi.nlm.nih.gov/17482886/ ).
cardiovascular system
Coenzyme Q10 ensures the provision of necessary energy in a healthy heart and can significantly improve energy supply and therapy success in a diseased heart.
The results of a study (see https://pubmed.ncbi.nlm.nih.gov/20604917/ ), published in the journal Nutrition and Metabolism, were able to show that antioxidants such as Q10, vitamin E, vitamin C and selenium can significantly improve risk factors for cardiovascular diseases, such as high blood pressure, high blood sugar, poor elasticity of the vessels and even bad cholesterol levels.
Annoy
Age-related changes in the nerves are almost always linked to a disruption in energy supply caused by impaired mitochondrial function. A 2002 study (see...) https://pubmed.ncbi.nlm.nih.gov/12374491/ The progression of Parkinson's disease could be slowed with the help of Q10. In this study, different amounts of Q10 were tested on Parkinson's patients in the early stages of the disease over a period of 16 months. With the highest dose tested, 1.2g of coenzyme Q10 per day, a significant improvement in the disease was observed. However, even the lower amounts of Q10 led to an improvement in the condition of all patients.
However, a more recent study from 2014 showed no improvement in Parkinson's symptoms after Q10 supplementation. In this study, Q10 was not taken alone, but in combination with vitamin E. Therefore, Q10 alone might be helpful for Parkinson's patients, but the combination with vitamin E might not (see [reference]). https://jamanetwork.com/journals/jamaneurology/fullarticle/1851409 ).
Chronic inflammation
Q10 appears to regulate the release of NF-kappaB, which is responsible for activating inflammatory processes (see [reference]). https://pubmed.ncbi.nlm.nih.gov/16679553/ and https://pubmed.ncbi.nlm.nih.gov/19096114/ ).
immune system
Numerous studies have shown that Q10 can significantly strengthen our immune system, not only through its anti-inflammatory properties. For example, it has been demonstrated that Q10, together with vitamin E, makes a major contribution to defending against viruses and bacteria by supporting our natural killer cells (see [reference]). https://pubmed.ncbi.nlm.nih.gov/10648276/ ).
In another study (see https://pubmed.ncbi.nlm.nih.gov/8503942/ It has been shown that coenzyme Q10 and vitamin B6 make our immune system react faster to invaders, as these two micronutrients activate the production of antibodies and certain immune cells.
Another study (see https://pubmed.ncbi.nlm.nih.gov/3382410/ The study showed that the severity of AIDS is related to a deficiency of Q10. Some AIDS patients were even able to suppress their symptoms in the early stages of the disease with the help of Q10.
Muscles/Fibromyalgia
In studies (see https://pubmed.ncbi.nlm.nih.gov/8550248/ and https://pubmed.ncbi.nlm.nih.gov/18272335/ In studies with healthy, middle-aged men, Q10 was able to lead to an increase in muscle strength. However, coenzyme Q10 can also lead to improvement in people who have muscle problems or even diseases (see [reference]). https://pubmed.ncbi.nlm.nih.gov/10416038/ and https://pubmed.ncbi.nlm.nih.gov/7599221/ For example, patients with the muscle disease fibromyalgia have been helped by Q10. This is because people with fibromyalgia have about 40% less Q10 in their cell membranes than healthy people (see [reference]). https://www.sciencedirect.com/science/article/abs/pii/S0009912008006346 ). In a scientific experiment (see https://pubmed.ncbi.nlm.nih.gov/12025528/ ) the symptoms of the disease were improved in 64% of the participants with the help of Q10.
PCOS
A 2019 study involved women with polycystic ovary syndrome (PCOS), the most common hormonal disorder in women of reproductive age. Affected women may experience symptoms including insulin resistance, elevated blood sugar, elevated testosterone, weight gain, acne, and hair loss. Participants received either CoQ10 (200 mg), vitamin E (400 IU), a combination of both, or a placebo for eight weeks. Compared to the placebo, CoQ10 supplementation alone or in combination with vitamin E had a significant effect on fasting blood sugar. Vitamin E alone had no effect on fasting blood sugar. CoQ10 alone and the combination with vitamin E also had a positive effect on insulin resistance. All three supplements were also able to lower serum testosterone levels. The level of sex hormone-binding globulin (SHBG) increased significantly in the combination group compared to the other groups. SHBG binds to free testosterone and inactivates it. In PCOS, SHBG levels are usually too low (see below). https://academic.oup.com/jcem/article/104/2/319/5091457?login=false ).
Fat metabolism
Fat burning is apparently activated with a daily intake of 90 mg of coenzyme Q10 (see [reference]). https://pubmed.ncbi.nlm.nih.gov/18318910/ To understand this connection between Q10 and increased fat burning, one should first know a little about so-called brown adipose tissue.
Brown adipose tissue differs significantly from normal white adipose tissue, which primarily stores excess fat. Brown adipose tissue is richly supplied with nerves and blood vessels and contains an enormous number of mitochondria, hence its brownish color and name. This type of adipose tissue appears to play a role in adaptation to colder temperatures. The unique characteristic of brown adipose tissue is its ability to convert 100% of our calories into heat, unlike normal cellular energy production. This is due to specific proteins—the so-called UCPs (uncoupling proteins)—which are found only in brown adipose tissue.These proteins essentially disconnect the normal cellular energy supply, causing 100% of calories to be converted into heat. The UCPs in brown adipose tissue can be activated by various factors. In one study (see...) https://pubmed.ncbi.nlm.nih.gov/11171965/ It has been shown that Q10 can also activate these proteins and thus fat burning.
Risk of muscle problems when taking statins
Since statins (cholesterol-lowering drugs) also lower Q10 levels in the blood, this can lead to muscle problems (myopathies) – the most common side effect of statins. While a connection could not be proven in all studies, since some studies showed an improvement in symptoms, it is worth trying in any case, especially since Q10 has no known side effects. According to studies, the optimal dose of Q10 for alleviating side effects from statins is at least 200 mg per day.
Q10 – Indications
- Cardiovascular diseases (z.B. Heart failure)
- Improves heart function and rhythm
- reduces heart muscle damage caused by oxygen deficiency
- reduces lipid peroxidation (antioxidant effect)
- Hypertension: Blood pressure reduction at high doses
- Diabetes mellitus
- possibly a reduction in insulin resistance
- Q10 levels are usually low
- Periodontitis: significant improvement in findings, especially when combined with vitamin C and bioflavonoids (90 mg Q10 + 3000 mg vitamin C)
- Statin therapy for lipid metabolism disorders
- reverses reduction in Q10 education
- Reduces muscle pain (statin side effects)
- Muscle weakness: in muscular dystrophy due to oxygen deficiency
- Neurological diseases
- Parkinson's disease
- Migraine and tinnitus
- Amyotrophic lateral sclerosis (ALS)
- Huntington's disease
- Alzheimer
- ADHD and Autism
- Renal insufficiency
- Cancer
- B. Leukemia, non-Hodgkin lymphoma
- Q10 contributes to cancer prevention and therapy:
- Energy generation
- Membrane fluidity (and cell communication)
- Antioxidant effect or reduction of oxidative stress (lipid-soluble)
- Immune system effect
- Reduction of therapy side effects (toxic effects of chemotherapy, especially protection of heart muscle cells)
- psyche (z.B(Stress, depression)
- Obesity: Optimization of cell metabolism improves weight loss during diets
- Sports (competitive sports): especially endurance sports require optimal oxygen supply.
- Mitochondrial disorders
Side effects && overdose
No significant side effects
- when taken over a longer period at a dosage of up to 50 mg/day
- Daily doses of up to 300 mg are usually well tolerated for short periods.
At high doses
- mild gastrointestinal discomfort (z.B.Loss of appetite, nausea, diarrhea)
- Headache
- insomnia
- skin rash
- dizziness
- Promotes blood clotting similarly to vitamin K (caution when taking anticoagulant medication: INR monitoring is necessary during high-dose Q10 therapy)
Requirement && Dosage
- The exact Q10 requirement in addition to diet and endogenous synthesis is not precisely known and depends on many factors (such as intake, synthesis, individual situation).
- Dosage for prevention: 30 - 120 mg (-250 mg) per day (60 - 100 mg doubles the plasma level without suppressing endogenous synthesis)
- Therapeutic use: in studies, doses of up to 12 mg/kg body weight of ubiquinone are recommended for patients (lower doses of ubiquinol).
Therapy example: Mitochondrial performance
| Active ingredients | dosage |
| L-Carnitine | 1-3 g |