Coenzyme Q10, our body's cell protector

Vitamins & minerals

Eléonore de Maurissens

Reading time: 3 minutes

Co-enzym Q10, celbeschermer van ons lichaam

Coenzyme Q10 (CoQ10) is an antioxidant that the body produces naturally. CoQ10 contributes to the growth and proper functioning of our cells by protecting them against oxidative stress and providing them with energy.¹

Coenzyme Q10 (CoQ10) plays a key role in our body. Those who do not have health problems usually have sufficient CoQ10. However, from the age of 20, our body tends to produce less CoQ10, which results in a lower concentration of it, particularly in the heart and the brain. Certain medications, such as statins, can also lead to a lower production of CoQ10.^1,2

Coenzyme Q10: diet is not enough

We find CoQ10 in various foods, such as meat, fish, nuts, and certain oils. However, the amount of CoQ10 in these foods is not sufficient to significantly increase the CoQ10 level in our body. The average daily intake of CoQ10 through food is only 3 to 6 mg, about half of which is in a limited form.³

Nutritional supplements with CoQ10 can be beneficial for health.⁴ The recommended dose for adults is 90 to 200 mg per day. Daily needs vary greatly from person to person, and for specific needs, doctors may prescribe lower or higher doses. CoQ10 is fat-soluble and you should therefore take it with a meal that contains fat so that your body can absorb it better.⁵

Coenzyme Q10 is a powerful antioxidant that can neutralize free radicals and limit certain damage they cause

Coenzyme Q10, a powerful antioxidant

CoQ10 helps convert food into energy within our cells. It is present in all our tissues, particularly in tissues with high energy requirements, such as the heart, kidneys, liver, and muscles.¹

This coenzyme is also a powerful antioxidant. Antioxidants counteract harmful particles in our body called free radicals. Free radicals damage cell membranes, attack DNA, and even destroy cells. They accelerate the body's aging process and also contribute to a number of health problems. Antioxidants, such as CoQ10, can neutralize free radicals and limit, or even prevent, certain damage they cause.¹

CoQ10 in the elderly

Older people with a high CoQ10 level in their blood are generally physically more active and often show less oxidative stress. This can help prevent certain health problems. Research has shown that CoQ10 supplements increase muscle tone and vitality and lead to better physical performance in the elderly.^6,7

To remedy the reduced production of CoQ10 due to age, doctors recommend taking 100 to 200 mg per day (always according to individual needs).⁸

CoQ10 and physical performance

Because CoQ10 contributes to energy supply, a supplement can also improve physical performance.⁹ Find out more about it on our blog.

CoQ10 supplements are generally safe, with little risk of side effects. However, due to a possible interaction with medication, you should consult your doctor beforehand.¹

Have you already taken CoQ10? Do you think your diet contains enough antioxidants? Come and share your experiences on our Facebook and Instagram pages!

Scientific references

Raizner AE. Coenzyme Q10. Methodist Debakey Cardiovasc J. 2019 Jul-Sep;15(3):185-191. doi: 10.14797/mdcj-15-3-185. PMID: 31687097; PMCID: PMC6822644.
Aaseth J., Alexander J. and Alehagen U., Coenzyme Q10 supplementation – In ageing and disease, Mechanisms of Ageing and Development, Volume 197, 2021, 111521, ISSN 0047-6374. https://doi.org/10.1016/j.mad.2021.111521.
Pravst I., Zmitek K., Zmitek J. Coenzyme Q10 contents in foods and fortification strategies. Crit Rev Food Sci Nutr. 2010 Apr;50(4):269-80. doi: 10.1080/10408390902773037. PMID: 20301015.
Hernández-Camacho J. D., et al. Coenzyme Q10 Supplementation in Aging and Disease. Front. Physiol., 05 February 2018 Sec. Mitochondrial Research Vol 9 – 2018. https://doi.org/10.3389/fphys.2018.00044
Garrido-Maraver J., et al., Coenzyme q10 therapy. Mol Syndromol. 2014 Jul;5(3-4):187-97. doi: 10.1159/000360101. PMID: 25126052; PMCID: PMC4112525.
Del Pozo-Cruz J., et al., Physical activity affects plasma coenzyme Q10 levels differently in young and old humans. Biogerontology. 2014 Apr;15(2):199-211. doi: 10.1007/s10522-013-9491-y. Epub 2014 Jan 3. PMID: 24384733.
Johansson P., et al., Improved Health-Related Quality of Life, and More Days out of Hospital with Supplementation with Selenium and Coenzyme Q10 Combined. Results from a Double Blind, Placebo-Controlled Prospective Study. J Nutr Health Aging. 2015 Nov;19(9):870-7. doi: 10.1007/s12603-015-0509-9. PMID: 26482687.
Saini R. Coenzyme Q10: The essential nutrient. J Pharm Bioallied Sci. 2011 Jul;3(3):466-7. doi: 10.4103/0975-7406.84471. PMID: 21966175; PMCID: PMC3178961.
Alf D., Schmidt M.E., Siebrecht S.C. Ubiquinol supplementation enhances peak power production in trained athletes: a double-blind, placebo controlled study. J Int Soc Sports Nutr. 2013 Apr 29;10:24. doi: 10.1186/1550-2783-10-24. PMID: 23627788; PMCID: PMC3661336.
Armanfar M., et al. Effect of coenzyme Q10 supplementation on exercise-induced response of inflammatory indicators and blood lactate in male runners. Med J Islam Repub Iran. 2015 Apr 20;29:202. PMID: 26157720; PMCID: PMC4476212.