What is Coenzyme Q10?
In terms of the name, Coenzyme Q10 is a popular and simplified name. In fact, its full name is: Ubiquinone CoQ10 (Ubiquinone), which was first discovered in the mitochondria of cattle hearts in 1957. We also call it "Coenzyme Q10". In simple terms, coenzymes assist enzymes in catalytic activities and act as transmitters of electrons, atoms or functional groups in many reactions. Like NAD+, which everyone often hears about, it is also a member of the coenzyme.
CoQ10 is mainly present in the mitochondria of human cells. It is synthesized by mevalonic acid and tyrosine in the inner membrane of mitochondria. The total content in the human body is about 500-1500mg, mainly in the liver, heart, kidneys and pancreas.
When it comes to mitochondria, everyone should think of the human body's "energy factory", which is closely related to energy ATP. CoQ10 can help drive the production of ATP in mitochondrial electron transmission and act as an electron carrier in aerobic respiration.
In addition to its role in mitochondria, CoQ10 also has functions outside mitochondria, that is, it has redox activity. Don't underestimate it, because CoQ10 is the only representative of fat-soluble antioxidants that can be synthesized by the human body. Fat-soluble antioxidant ingredients like VA and VE that we are familiar with cannot be synthesized by themselves and need exogenous supplementation, or supplementation of raw materials and then conversion in the body.
The "oxidation-reduction" dispute about CoQ10
CoQ10 exists in the inner membrane of mitochondria in an oxidized form (ubiquinone) or a reduced form (ubiquinol), and the human body switches between these two forms according to the oxidation state of the cell. The ubiquinol/ubiquinone ratio is often used as an indicator of the human body's response to oxidative stress. A low ubiquinol and high ubiquinone ratio may indicate that the two cannot be converted, which may indicate reduced antioxidant activity.
At this time, if you want CoQ10 to play an antioxidant role, you must use an antioxidant to use the transfer of electrons to revive the reduced form of CoQ10, such as VC, VE, etc. can be used to protect CoQ10, that is, to help it capture electrons.
Oxidized CoQ10 affects ATP synthesis, and the main function of reduced CoQ10 is anti-oxidation. From the perspective of human utilization, the oxidized form needs to enter the human body and be converted into the reduced form by enzymes and other antioxidants before it has physiological activity.
In terms of improving mitochondrial energy supply, it can be regarded as one of the six great kings with NMN, PQQ, AKG, magnesium Mg, and VB family, which work synergistically to improve the generation and efficiency of ATP.
CoQ10 in the "complex" of mitochondria I" and "Complex II", receiving electrons and transferring them to "Complex III". After the transfer, CoQ10 can reduce Complex I and Complex II. This cycle is very important for mitochondrial energy production. Low CoQ10 will have a negative impact on cellular energy levels.
The "Six King Kongs" of Mitochondrial Energy Supply
01 NMN (Nicotinamide Mononucleotide)
NMN can increase the level of NAD+ in cells, thereby promoting the generation of NADH in the citric acid cycle (TCA cycle), and increase the efficiency of electron transfer in the electron transport chain, thereby improving the efficiency of ATP synthesis.
02 PQQ (Pyrroloquinoline Quinone)
It can activate mitochondrial biogenesis, increase the number of mitochondria and improve their function, and enhance the ATP synthesis capacity of the entire mitochondrial system.
03 AKG (α-ketoglutarate)
It can directly support and enhance the metabolic activities in the citric acid cycle (TCA cycle), increase the amount of NADH and FADH2 generated, and thus improve ATP synthesis.
04 CoQ10 (ubiquinone)
Supplementation can improve the efficiency of the electron transport chain and enhance the generation of ATP. At the same time, the antioxidant effect of Q10 also helps maintain the health and functional stability of mitochondria.
05 Magnesium
Combines with ATP to form a stable ATP-Mg2+ complex, participates in a variety of enzymatic reactions, optimizes the activity of multiple enzymes related to ATP generation, and thus enhances ATP synthesis.
06 VB family (Vitamin B Complex)
They are coenzymes of various enzymes in mitochondria, participating in glycolysis, citric acid cycle and electron transport chain. Maintain and improve the metabolic efficiency of mitochondria, thereby promoting the synthesis of ATP.
Of course, there are some antioxidant ingredients such as a-lipoic acid and quercetin, which can reduce oxidation and protect mitochondria; Omega-3 can also increase the permeability of mitochondrial membranes, etc. They can also improve the function of mitochondria from various dimensions.
The health value of CoQ10
At present, CoQ10 has some auxiliary value in some chronic diseases. For example, CoQ10 combined with red yeast rice can effectively improve hyperlipidemia; it can serve as a safe alternative to drugs (statins) for controlling hyperlipidemia. [1]
Another literature showed that medium-term dietary supplementation of red yeast rice and CoQ10 can improve lipid patterns, endothelial reactivity and arterial stiffness in patients with moderate hypercholesterolemia. [2]
Supplementation with CoQ10 can significantly reduce the levels of inflammatory markers such as C-reactive protein (CRP), interleukin 6 (IL-6) and tumor necrosis factor α (TNF-α), indicating potential anti-inflammatory effects. [3]
Due to its antioxidant activity, CoQ10 appears to improve blood sugar control in patients with type 2 diabetes (characterized by elevated oxidative stress and mitochondrial dysfunction). [4][5]
Benefits of CoQ10 for the skin
Increases the concentration of glutathione (intracellular antioxidant) in keratinocytes and increases the antioxidant capacity of skin cells;
Inhibits the activity of phosphotyrosinase, which blocks the synthesis of melanin and thus whitens the skin;
Inhibits the activity of collagenase and reduces the decomposition of collagen;
Inhibits cellular oxidation;
Prevents DNA damage in skin cells caused by UVA irradiation. [6]
Should I supplement CoQ10?
Generally speaking, coenzyme Q10 is not an essential vitamin and can be synthesized by the human body. Foods such as sardines, saury, animal offal, beef, peanuts, walnuts, and cashews are relatively rich in Q10. Generally, 2-5 mg per day is enough.
For most ordinary people, self-synthesis is the main method; but if your diet is irregular and unbalanced, and you are over 30 years old, you can supplement it in moderation. The recommended dose is usually 100-200 mg per day. If you are taking some health supplements containing compound Q10, don't worry too much about the content.
If you have symptoms of adult migraine, you can try 300 mg per day. [7]
It is generally believed that CoQ10 supplementation is safe and well tolerated, even at a higher dose of 1200 mg per day, long-term for 12 months is safe. [8]
Due to its lipophilicity, it is recommended to take it with fat-containing food, and the capsules are preferably formulated with a lipophilic carrier (such as carrier oil) for better absorption.
Reference
【1】https://pubmed.ncbi.nlm.nih.gov/24896301/
【2】https://pubmed.ncbi.nlm.nih.gov/27055107/
【3】https://pubmed.ncbi.nlm.nih.gov/37118903/
【4】https://pubmed.ncbi.nlm.nih.gov/35958521/
【5】https://pubmed.ncbi.nlm.nih.gov/30305810/
【6】https://pubmed.ncbi.nlm.nih.gov/10416055/
【7】https://pubmed.ncbi.nlm.nih.gov/15728298/
【8】https://pubmed.ncbi.nlm.nih.gov/31336462/
This article was independently created and published by Herbfields.net.