Coenzyme Q10 deficiency: most effective dietary supplements

Coenzyme Q10 (CoQ10) is a natural compound found in almost every cell of the body, although its presence is particularly high in organs that require a large amount of energy, such as the heart, muscles, brain, lungs, and the immune system. This nutrient, far less well known than vitamins or minerals, plays an essential role in cellular energy production by participating in the synthesis of ATP (adenosine triphosphate), the body's primary energy molecule. In addition, CoQ10 acts as a powerful antioxidant, protecting cell membranes from oxidative damage caused by free radicals. CoQ10 exists in two main forms: ubiquinol, the reduced form, and ubiquinone, the oxidized form. Ubiquinol makes up about 90% of the CoQ10 present in the blood of healthy individuals. However, this ubiquinol/ubiquinone ratio tends to decrease with age, indicating a less optimal antioxidant status. As people age, CoQ10 production in organs can be reduced by half, which is often correlated with the onset of health issues such as hypertension and heart failure.

Dietary sources of CoQ10

CoQ10 is naturally present in several foods, but in relatively low amounts compared with the body's potential needs. The most concentrated sources are animal products, particularly meat (such as beef and chicken) and fish (such as salmon and sardines). Smaller amounts are also found in certain vegetables, notably broccoli, cauliflower, spinach, nuts, and soy. Despite these dietary sources, it is difficult to obtain therapeutic amounts of CoQ10 through diet alone, which explains why supplementation often becomes necessary, especially for at-risk individuals.

Symptoms of CoQ10 deficiency

CoQ10 deficiencies are rare, but they can occur due to insufficient endogenous synthesis, caused by nutritional deficiencies, advanced age, or the use of certain medications, such as statins, which are used to lower cholesterol. Symptoms of a CoQ10 deficiency can include fatigue, muscle pain, cramps, and general weakness. These symptoms are often underestimated or attributed to other causes, making CoQ10 deficiency less recognized in clinical practice. People with certain chronic diseases, such as heart failure, cardiomyopathy, hypertension, and neurodegenerative diseases, often have lower-than-normal CoQ10 levels, which could worsen their health. It is important to note that CoQ10 deficiency may also be associated with metabolic disorders, chronic conditions such as fibromyalgia and chronic fatigue syndrome, as well as autoimmune diseases like Hashimoto's thyroiditis.

Prevention

CoQ10 supplementation can be beneficial for correcting deficiencies and improving associated symptoms. The forms of CoQ10 most commonly used in supplementation include ubiquinol and ubiquinone. Ubiquinol, due to its better bioavailability, is often preferred, particularly for older adults or those with chronic diseases. Oil-based formulations, such as those combined with olive oil, are also recommended because they improve absorption. CoQ10 dosages can vary depending on individual needs. For healthy adults, a typical dosage is between 100 and 200 mg per day, but it can be increased to 400 mg or more in some cases, notably for people with heart failure or those taking statins. In such cases, it is recommended to consult a healthcare professional before starting CoQ10 supplementation.