Coenzyme Q10

Figure 1. The chemical structure of Coenzyme Q₁₀.

Coenzyme Q₁₀ or CoQ₁₀ is the most common form of Coenzyme Q, also known as Ubiquinone, in the human body. Coenzyme Q is a coenzyme family that is ubiquitous in animals and most bacteria, hence the name "Ubiquinone".

Coenzyme Q₁₀ is a fat-soluble compound present in all respiring eukaryotic cells, primarily in the mitochondria (i.e. the energy generator within cells). It is a component of the electron transport chain and plays a role in aerobic cellular respiration, generating energy in the form of ATP or 95% of the human body's energy. Organs with the highest energy requirements--such as the heart, liver, and kidney--have the highest Coenzyme Q₁₀ concentration.

Coenzyme Q₁₀ is produced in the body naturally, but its production tends to decrease with age. In such cases, Coenzyme Q₁₀ can be supplemented via one's diet.

Food Sources

Vegetable oils, meat, and fish are quite rich in Coenzyme Q₁₀. Good sources of Coenzyme Q₁₀ include:

• Soybean oil
• Olive oil
• Grapeseed oil
• Sunflower oil
• Canola oil
• Beef heart, liver, muscle
• Pork heart, liver, muscle
• Chicken breast, thigh, wing
• Sardines
• Mackerel
• Salmon
• Tuna
• Peanuts
• Walnuts
• Sesame Seeds
• Pistachio
• Hazelnuts
• Almonds
• Avocados

Taken as a Dietary Supplement

Coenzyme Q₁₀ is most commonly used for heart-related conditions such as congestive heart failure, chest pain, and high blood pressure. It is also used for preventing migraine headache, Parkinson disease, and many other conditions.

Coenzyme Q₁₀ may also act as an antioxidant and boost immune systems, due to its role in the mitochondria which protect cells from oxidative stress and disease-causing bacteria or viruses.

There is no established ideal dose of Coenzyme Q₁₀. A daily dose of 100mg to 200mg is quite typical.