Coenzyme Q10, more commonly known as CoQ10, is a rising star in the nutrition world. According to ConsumerLab, CoQ10 is among the top five most popular supplements in the U.S. among people who use multiple supplements.
But what exactly is coenzyme Q10? And who can benefit from it? Find out everything you need to know about CoQ10 and decide if you should add it to your routine, too.
What is coenzyme Q10 (CoQ10)?
Coenzyme Q10 is a vitamin-like nutrient found in nearly every cell of your body. It lives in the mitochondria, which is often referred to as the “powerhouse of the cell.” So, it makes sense that CoQ10 plays a huge role in energy production.* CoQ10 also acts as an antioxidant, protecting your cells and keeping them healthy.*
Benefits of CoQ10
There’s a reason your body keeps CoQ10 in almost all your cells – it’s linked to several health benefits, especially heart health and fertility.*
Heart Health*
Your heart is at the center of your circulatory system – it spends every second pumping blood throughout your body to deliver oxygen and nutrients to all your tissues. It’s a tough, energy-intensive job, and researchers hypothesize that CoQ10 helps your heart carry out its duties.*
So, it’s no surprise that your heart contains particularly high concentrations of CoQ10. Growing evidence suggests that this compound is vital for heart health, contributing to healthy cholesterol and blood pressure levels.*
While CoQ10 is promising for overall heart health, those taking certain medications may benefit even more.* Statins, which are a type of cholesterol medication, may lower CoQ10 levels within the body, so if you’re taking a statin, talk with your healthcare provider about whether a CoQ10 supplement would be right for you.
Female Fertility*
Egg quantity and quality are major predictors of female fertility.
Women are born with all the eggs they’ll ever have in their lifetime, so there’s not much you can do to increase egg quantity. But when it comes to egg quality – well, you may have a little more control over that.
The term “egg quality” essentially describes the likelihood that an egg will result in a healthy embryo and pregnancy. Research shows a strong connection between CoQ10 and healthy egg quality, and there are two main ways that CoQ10 may help.*
- Energy production. Oocytes (egg cells) are the largest cell in the female body and maturing them each cycle requires a lot of energy. CoQ10 can help produce the energy needed for healthy mature eggs.*
- Antioxidant power. Antioxidants help keep your cells healthy. CoQ10 uses its antioxidant properties to guard your cells (including oocytes) and promote healthy egg quality.*
Unfortunately, CoQ10 levels naturally decrease with age, and healthy levels are important for fertility. Those starting a family later in life may benefit even more from extra CoQ10.
Male Fertility*
Focusing on fertility isn’t just a priority for women. Men seeking to start or grow their families play an equally important role, and supporting sperm quality is key. A balanced diet and healthy lifestyle habits go a long way, but sometimes men need a little more support.
Luckily, research suggests that CoQ10 can benefit male fertility, too.* Studies show that CoQ10 helps support healthy sperm morphology (shape), as well as motility (how well sperm move) – both key in achieving a healthy pregnancy.*
Metabolic Health*
Metabolism encompasses the many chemical reactions that take place as your body breaks down nutrients to produce energy and promote overall health. Maintaining a healthy level of CoQ10 is key in metabolic health to support healthy insulin, blood sugar, and hormone levels.*
How can you get more CoQ10?
Organ meats are particularly rich in CoQ10, but if that’s not on your list of preferred foods, you’ll also find CoQ10 in fatty fish (like salmon and tuna), whole grains, soybeans, and some vegetables.
If you’re looking for extra support, though, you may consider a high-quality CoQ10 supplement.* There are two different forms of CoQ10: ubiquinol and ubiquinone. Most people can convert between these two forms pretty easily, so the form doesn’t matter too much. But, CoQ10 is a large, fat-soluble nutrient, so it’s typically difficult for your body to absorb. Look for a high-quality CoQ10 supplement that features enhanced absorption technology, like VESIsorb, to ensure you’re getting the most out of what you put into your body.
CoQ10 is a powerhouse of a nutrient – quite literally. It helps with energy production and uses its antioxidant power for good – to protect your cells and keep them healthy.* Focus on adding plenty of CoQ10-rich foods to your diet and consider adding a high-quality CoQ10 supplement to your routine if you’re in search of extra support for heart health, fertility, or metabolic health.*