101: Coenzyme Q10

Coenzyme Q-10 (CoQ-10 or Ubiquinone) is a naturally occurring quinone that is found in most organisms from bacteria to mammals. It was first identified in 1940, and isolated from the mitochondria of the beef heart, in 1957. Coenzyme Q10 is also known as Coenzyme Q, CoQ, CoQ10, Ubiquinone, Ubiquinone-Q10, Ubidecarenone, or Vitamin Q10. The various types of Coenzyme Q can be distinguished by the number side chains they have. The most common Coenzyme Q is CoQ10. CoQ10 is ubiquitous in human tissues, although its level is varied.


Why do we need CoQ10?


CoQ10 main function is to act as an energy transfer molecule, where it is a co-factor in the production of energy. Essentially all cellular functions are dependent on an adequate supply of energy, thus explain why coq10 is vital for all the tissues and organs. CoQ10 is also one of the most significant lipid antioxidants that prevents generation of harmful substance production in the body such as free radical, which can lead to modification of protein, lipids, and DNA.


Antioxidant: Is defined as substance that inhibit oxidation process, or scavenger of free radical that produce from normal body process hence making body more stable.

Due to its function as antioxidants, not only that it can help with neutralizing free radicals and prevent the damage cause by free radical, but it can also improve energy and augments the immune system.


Who need CoQ10?


There are certain individuals who need to consume more CoQ10 as the amount of CoQ10 in the body is diminishing.


  1. Individual who is consuming/ or on statin medication (Medication used to lower high blood levels of cholesterol or triglycerides to prevent heart problem). This is because studies show that statin interfere with the production of mevalonic acid, which is used to form CoQ10. Thus, individual who consuming statin has low levels of CoQ10 in their body.
  2. Those with heart conditions, such as heart failure and angina, may benefit from taking a CoQ10 supplement. A review of 13 studies in people with heart failure found that 100 mg of CoQ10 per day for 12 weeks improved blood flow from the heart.
  3. As CoQ10 is involved in the production of energy, it can be used by athlete and those who would like to boost physical performance. A 6-week study in 100 German athletes found that those who supplemented with CoQ10 daily experienced significant improvements in physical performance — measured as power output — compared to a placebo group. CoQ10 supplements help reduce the inflammation associated with heavy exercise and may even speed recovery.




How much do we need CoQ10?


A typical CoQ10 dosage is about 30 – 90 mg per day, taken in divided doses, but the recommended amount can be as high as 200 mg per day. CoQ10 is fat soluble antioxidants, so it is better to be absorbed when taken with a meal that contains oil or fat. The clinical effect of CoQ10 may take up to eight weeks.


Food source with CoQ10?


Primary dietary sources of CoQ10 include oily fish (such as salmon and tuna), organ meats (such as liver), and whole grains. Most individuals obtain sufficient amounts of CoQ10 through a balanced diet, but supplementation may be useful for individuals with particular health conditions. CoQ10 is available as a supplement in several forms, including soft gel capsules, oral spray, hard shell capsules, and tablets.





Safety precautions


Consumption of CoQ10 might not really be suitable for individual who consuming warfarin medication, pregnant lady, and breastfeeding mother.




  1. Saini R. (2011). Coenzyme Q10: The essential nutrient. Journal of pharmacy & bioallied sciences3(3), 466–467. https://doi.org/10.4103/0975-7406.84471
  2. National Institute Health (NIH). National Centre for Complementary and Integrative Health. Coenzyme Q10. https://www.nccih.nih.gov/health/coenzyme-q10
  3. CoQ10 dosage: How much you should consume per day? https://www.healthline.com/nutrition/coq10-dosage