What is coenzyme Q10?
Coenzyme Q10 (often abbreviated to CoQ10) is a compound naturally present in the body, where it plays an essential role in energy production within cells. Discovered in the 1950s, it is sometimes referred to as ubiquinone, a term that underlines its almost ubiquitous presence in the body. Its interest lies in both its energetic function and its antioxidant properties, which explains its growing popularity in the health and cosmetics fields.
Where does coenzyme Q10 come from?
Coenzyme Q10 is synthesized by the body, mainly in the liver, from dietary precursors. However, this natural production tends to decline with age or under the effect of certain lifestyle factors (stress, chronic illnesses). It is also found in small quantities in foods such as red meat, oily fish, offal (liver, heart), and certain nuts and seeds. However, to obtain significant intakes from food, we would need to consume large quantities of these foods, which has led to the development of specific supplements.
What does it look like?
In its pure form, coenzyme Q10 is a yellow-orange, fat-soluble solid. It is commercially available in capsules, gelcaps or combined with vegetable oils to facilitate its absorption by the body. Liposomal or micellar formulas also aim to increase its bioavailability.
What are its main roles in the body?
- Energy production: CoQ10 is involved in the electron transport chain, a process located in mitochondria, the "energy power plants" of cells.
- Antioxidant: It helps neutralize the free radicals generated during energy production, contributing to the protection of cell membranes.
- Regeneration: Some studies suggest that it can support the regeneration of other antioxidants, such as vitamin E, prolonging their effectiveness.
- Maintaining cardiac function: Energy-demanding tissues (heart, muscles) require large quantities of CoQ10 to function optimally.
What are the potential benefits?
How to use it in practice?
- Dietary supplements: Available in pharmacies, parapharmacies and specialized stores, they come in capsule, gel or softgel form. Dosage ranges from 30 mg to 200 mg per day, depending on needs and the advice of a health professional.
- Dietary intake: Focus on organ meats, oily fish (sardines, mackerel), nuts and certain vegetable oils to obtain small quantities.
- Topical care: Coenzyme Q10 can be incorporated into cosmetic formulations (creams, lotions, serums). Its purpose is to protect the skin from oxidation and provide greater firmness.
Are there any precautions or contraindications?
- Drug interactions: CoQ10 can potentially interact with certain treatments, notably anticoagulants. It's advisable to seek advice from a healthcare professional if you're on long-term treatment.
- Pregnancy and breastfeeding: In the absence of sufficient data, it is best to exercise caution and seek specialist advice before taking any supplements.
- Product quality: Choose supplements from recognized brands, which guarantee optimum content and compliance with current standards.
Why is coenzyme Q10 sometimes called "ubiquinol"?
Ubiquinol is the reduced form of CoQ10, which exists in two states: ubiquinone (oxidized) and ubiquinol (reduced). In the body, CoQ10 constantly oscillates between these two forms, depending on its precise role in energy production. Some manufacturers offer the ubiquinol form directly in their supplements, arguing that it is easier to absorb for some people, notably seniors or those with diminished conversion capacity.
