Coenzyme Q10 is a redox molecule occurring in the human body in 2 bioactive states, ubiquinone (CoQ10) as oxidised state and ubiquinol (CoQH2) as reduced state. Mitochondria are the engines of human cells, responsible for generating most of the body’s energy in the form of adenosine triphosphate (ATP). Coenzyme Q10 is vital to this energy production process.
Under 30 years old, the human body makes about 500 mg of coenzyme Q10 daily. This is needed to maintain the general body pool of about 2000 mg. By age 65 most people have 50-60% less coenzyme Q10 in their body, the decline of which may be among the myriad of factors contributing to the aging process.
Coenzyme Q10 is vital for energy production and cell protection. It plays a crucial role in the electron transport chain within mitochondria, the powerhouses of cells, and helps produce adenosine triphosphate (ATP), the body’s main energy source.
How is coenzyme Q10 produced?
The human body manufactures coenzyme Q10 from amino acids tyrosine and phenylalanine. Proper functioning of this process depends upon adequate amounts of all the precursors being present and the conversion processes working correctly. These amino acids begin to transform to coenzyme Q10 in the presence of the pyridoxal-5-phosphate form of vitamin B6.
Which nutrients must also be present to manufacture coenzyme Q10?
An additional 10 mg of coenzyme Q10 is gained from a healthy diet which includes the foods below.
Altogether there are 17 steps in the biosynthesis of this vitamin-like fat-soluble substance found in higher concentrations in high energy areas such as the heart, brain, liver, muscles, pancreas, immune cells, gums, stomach lining, but still in every single cell.
Two types of coenzyme Q10 are ubiquinol and ubiquinone. Ubiquinone is the oxidised state of the coenzyme, while ubiquinol is the fully reduced form. The advantage of ubiquinol over ubiquinone is that it will also neutralise free radicals, including those of lipid peroxides that can damage cells and tissues. This occurs because it provides electrons that free radicals are missing and hence neutralising those molecules before they damage the body’s cells and tissues.
Studies have found that ubiquinol plus creatine can significantly reduce symptoms of Parkinson’s disease.
Under 30 years old, the human body makes about 500 mg of coenzyme Q10 daily. This is needed to maintain the general body pool of about 2000 mg. By age 65 most people have 50-60% less coenzyme Q10 in their body, the decline of which may be among the myriad of factors contributing to the aging process.
Deficiency of coenzyme Q10
Normal healthy people consuming a diet of foods rich in all the cofactors mentioned above will rarely be deficient in coenzyme Q10. However, medications such as diuretics, beta blockers, cholesterol lowering drugs such as Statins like Lipitor, atorvastatin or drugs for lowering blood sugar such as metformin will deplete their system of this vital component with the following potential side effects:
- Depression
- Heart failure
- Impotence
- Irritability
- Mood swings
- Muscle pain and weakness
Some of these side effects may also be due to lack of cholesterol, which is needed for brain cell and hormone production.
Beta-adrenergic blockers also deplete coenzyme Q10 by interfering with the production of this essential enzyme for energy production. This lack of coenzyme Q10 is particularly dangerous, considering that the target condition of the medication is cardiovascular disease. Since the heart is particularly rich in coenzyme Q10-hungry mitochondria, the energy factory of the cell, the end result can be heart failure.
Highest sources of coenzyme Q10 in micrograms per 100 grams
- Venison 158 µg
- Beef heart 113 µg
- Soybean oil 92 µg
- Rapeseed oil 65 µg
- Sardines 64 µg
- Mackerel 43 µg
- Pork 24 – 41 µg
- Beef liver 39 µg
- Beef 31 – 37 µg
- Sesame oil 32 µg
- Soybeans 30 µg
- Peanuts 27 µg
- Cuttlefish 24 µg
- Sesame seeds 23 µg
- Chicken 14 – 21 µg
- Mackerel 21 µg
- Pistachios 20 µg
- Walnuts, soybeans (dried), adzuki beans, hazelnuts 17 µg
- Tuna fish (tinned), herring 16 µg
- Pollack, almonds 14 µg
- Eel 11 µg
- Spinach, perilla leaves 10 µg
- Broccoli, rainbow trout 9 µg
- Chestnuts, rice bran 6 µg
- Sunflower oil, olive oil, safflower oil, sweet potato, wheat germ 4 µg
- Garlic, peas, radish leaves 3 µg
- Aubergine, beans, bell peppers, blackcurrants, cabbage, carrots, cauliflower, cheese, eggs, yoghurt 2 µg
- Apples, buckwheat, Chinese cabbage, millet, onions, oranges, radish roots, strawberries 1 µg
NOTE 1: One µg is one microgram.
NOTE 2: Coenzyme Q10 is fat-soluble and will be absorbed best if eaten with fat-rich foods such as avocado, coconut, olive, fish, nut and seed and other cold-pressed oils.
Related subjects
- A-Z of nutrients
- Brain and mental health disorders
- Diabetes
- Heart disorders
- Medication dangers
- Parkinson’s disease
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