Coenzyme Q10 (ubiquinone) — is an important fat-soluble compound involved in energy production in the mitochondria of cells.
It is essential for the synthesis of ATP — the main source of cellular energy. Coenzyme Q10 also has pronounced antioxidant properties, protecting cells from damage by free radicals.
With age and certain diseases, its level in the body decreases, which can lead to reduced vitality and impaired function of the heart and brain.
Beneficial properties
- participates in energy production (ATP) in the mitochondria;
- provides antioxidant protection for cells;
- supports the cardiovascular system;
- may improve cognitive functions and concentration;
- helps strengthen immune defense.
Daily requirement and sources of intake
The body can synthesize coenzyme Q10 on its own, but this ability decreases with age.
The recommended daily dose is:
- for general health maintenance — 30–100 mg;
- in case of cardiovascular diseases — 100–300 mg (as prescribed by a doctor);
- maximum allowable over-the-counter dose — up to 300 mg per day.
The main sources of coenzyme Q10 are:
- beef, pork, chicken (especially internal organs);
- fish: sardines, tuna, salmon;
- nuts and seeds: hazelnuts, peanuts, seeds;
- vegetables: spinach, broccoli, cauliflower;
- olive and canola oils.
Coenzyme Q10 is also widely available in the form of supplements (capsules, liquid, tablets), which are especially useful in cases of deficiency.
Possible forms and their learnability
Nutrient forms are listed from best to worst:
Symptoms and consequences of deficiency
- chronic fatigue, weakness, and decreased endurance;
- worsening heart function and increased risk of cardiovascular diseases;
- decreased immunity and frequent colds;
- memory and concentration problems;
- gum inflammation and periodontitis.
The risk of deficiency increases with the use of statins, chronic diseases, and nutritional deficiencies. Symptoms may develop slowly, so it is important to regularly monitor the body’s condition.
Possible risks of excess and their manifestations
- digestive disorders (nausea, abdominal pain, diarrhea);
- headaches and insomnia;
- in rare cases — allergic reactions (rash, itching, swelling);
- increased sensitivity to other medications.
Excess coenzyme Q10 is more likely to occur with high doses of supplements (more than 300 mg per day).
To avoid side effects, it is recommended to stick to moderate doses and consult a doctor before starting supplementation, especially in the presence of chronic diseases.