Coenzyme Q10: the ignition key for the body's powerhouses.
The call of youth? You're probably familiar with Q10 from advertisements for numerous anti-aging creams and lotions – touted as the secret weapon for a vital, fresh appearance. We'll take a closer look at this coenzyme: What can it do? Which foods contain it? And how much do we need daily?
What is Coenzyme Q10?
Coenzyme Q10 – also known as ubiquinone – is not a substance produced in a laboratory; it occurs naturally in the body and is an essential component of every single cell. This vitamin-like, fat-soluble substance is produced by the body itself – specifically in the liver. The highest concentrations are found in the liver, brain, heart, and lungs. Small amounts can also be obtained through food. Coenzyme Q10 primarily supports enzymes in their function. In fact, many metabolic processes only function properly in the presence of this coenzyme.
Interestingly, the body's own production of Q10 gradually decreases with age – similar to collagen and hyaluronic acid. Therefore, from a certain age onward, it can be beneficial to provide the body with additional coenzyme Q10.
What does the body need Q10 for?
Everyone has it, everyone needs it. Coenzyme Q10 is found in every cell. It's located directly in the mitochondria, the cells' tiny "powerhouses." They produce the energy the body needs for all its functions.
Additionally, Q10 indirectly supports cells in maintaining a balance between oxidation and antioxidation. Let's take a closer look at exactly how this works.
Coenzyme Q10 for energy production
Do you know how your body produces energy? Mitochondria convert the energy from food directly into the body's own energy within the cells. This is called ATP. You've probably heard of it before. But these powerhouses can't do this without the help of Q10. This coenzyme is the crucial key to energy metabolism. To perform this task, however, the body must first convert the inactive Q10 (ubiquinone) into its active form, ubiquinol. (1) The active form of coenzyme Q10 is found in many Q10 capsules .
Anti-aging effect? The influence of Q10 on the skin
A balm for the cells: Because Q10 is related to vitamin E, it is one of the body's own antioxidants. It can protect cells from oxidative stress both independently as a free radical scavenger and by promoting the regeneration of vitamin E.* (1) Oxidative stress occurs when oxidation and antioxidation in the body are no longer in balance. This happens, for example, through intense UV radiation. This process generates many free radicals, which are highly reactive. If too many of these aggressive oxygen compounds accumulate, it becomes problematic for the body. Free radicals urgently seek to compensate for their electron deficit and steal electrons from cell molecules. If cells are constantly exposed to these "electron thieves," they will eventually be unable to fully perform their functions. Conclusion: As a natural antioxidant, Q10 can support the maintenance of skin cells. This also benefits our complexion. (2)
Does Q10 have an effect on the immune system?
All processes in the body are interconnected in some way. If there is too little coenzyme Q10, the chain reaction in the mitochondria cannot proceed optimally, and too little energy may be produced in the cells. However, the body, and with it the immune system, needs sufficient energy to function normally.
In addition, immune cells rely on the support of antioxidants, which act like a protective shield, allowing them to continue performing their functions unimpeded. The most important antioxidants are vitamin C, vitamin E, beta-carotene, zinc, selenium , and flavonoids, all of which must be obtained through diet. However, the body's own antioxidant, coenzyme Q10, which is constantly available in the body, also indirectly influences our immune system.
Which foods contain Q10?
In principle, a balanced and varied diet provides you with a diverse range of nutrients that optimally nourish your body. Since the body produces its own Q10, we are not entirely dependent on dietary Q10. Nevertheless, it's good to know which foods contain Q10 – usually in minimal amounts, but it's there nonetheless.
Sources of Q10 include foods such as:
- Nuts, seeds and their oils (e.g. nut butter)
- broccoli
- spinach
- corn
- onions
- Soybeans
- Avocados
- Sardines
- mackerel
- Meat
Since coenzyme Q10 is very sensitive to heat and light, most Q10 foods should ideally be eaten raw or prepared gently.
What is the daily requirement for coenzyme Q10?
The German Federal Institute for Risk Assessment considers the daily intake of 10 to 30 milligrams of coenzyme Q10 in the form of Q10 capsules or drops to be safe. (4) Good to know: The body's own production of Q10 continues normally in parallel.
For a vital appearance, a quantity of 30 to 60 milligrams of the coenzyme is common in Q10 creams or care products.
*Vitamin E helps protect cells from oxidative stress.
Important note: The information in this article contains only general information. Due to the lack of health claims, we are not permitted to make any health-related statements about the substance described. For further questions, we recommend seeking professional advice.
All about our vitamins
Sources:
(1) I. Elmadfa, C. Leitzmann (2019): Human Nutrition, Eugen Ulmer Publishing House, Stuttgart, 6th edition, pp. 423–426.
(2) Q. Ayunin et al. (2022): Improving the anti-aging of coenzyme Q10 through protransfersome-loaded emulgel, accessed on October 5th, 2022: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8766480/
(3) Prof. Dr. I. Froböse (2020): The health formula of centenarians: 7 keys to a long life, ZS-Verlag, 1st edition, p. 132.
(4) Federal Institute for Risk Assessment (BfR, 2001): accessed on 06.10.2022: https://www.bfr.bund.de/cm/343/ernaehrungsmedizinische_beurteilung_von_werbeaussagen_zu_coenzym_q_10.pdf
