Learn all about CoQ10

CoQ10 does two main things. First, it's vital for making energy inside the cell's power centres ('mitochondria'). It acts like a ferry, carrying tiny particles (electrons) through steps that turn food into cell fuel (ATP). This is crucial for organs that need lots of energy, like the heart. Without enough CoQ10, energy production drops. Second, in its active 'ubiquinol' form, CoQ10 is a powerful antioxidant that works in fatty areas. It protects cell walls, mitochondria, and fat carriers ('lipoproteins') from damage caused by harmful molecules ('free radicals'). It also helps 'recharge' vitamin E, another antioxidant. CoQ10 also affects how genes work, helps blood vessels relax, and may reduce inflammation. For people taking statins, CoQ10 supplements help replace what the drug prevents the body from making (statins block a pathway needed for both cholesterol and CoQ10 production).

Foods contain CoQ10, but much less than supplements. The best sources are organ meats (especially heart), muscle meats (beef, pork), and fatty fish (sardines, mackerel). Plant sources like soybeans, peanuts, seeds, and broccoli have smaller amounts. Cooking, especially frying, can reduce CoQ10 levels. A typical diet provides only about 3-5 mg daily, whereas supplements often contain 100-300 mg. Your body also makes CoQ10, but this requires nutrients like B vitamins and Vitamin C. Production decreases with age or due to certain drugs (like statins) or health conditions. To significantly raise CoQ10 levels, supplements are much more effective than food alone.