Coenzyme Q10 (CoQ10) is a substance that occurs naturally in your body. It helps to provide your cells with the energy they need to function. Some conditions and diseases have been linked to low levels of CoQ10, so it is widely believed that supplement with it may improve your health and reduce the symptoms of some conditions.
There is still a lot more work to be done on how effective Coenzyme Q10 supplements are, but there is growing anecdotal evidence that they may reduce pain such as headaches, increase energy and support recovery from conditions like heart disease.
We will get you up to date on the latest studies and information and guide you through the different supplements available.
Table of Contents
What is Coenzyme Q10?
Coenzyme Q10 is made in your body and stored in your cells mitochondrion. The mitochondria are the power plants of cells and deliver all the energy they need to complete the various processes that they carry out every day. As part of this process, CoQ10 protects from oxidative damage and attack from bacteria and viruses.
Consequently, if you are deficient in CoQ10, your cells are vulnerable to several conditions like; nutritional deficiency, genetic defects, wear and tear produced by disease, conditions that attack the mitochondrion, and the effects of ageing. It is thought that your body becomes unable to provide the required levels of CoQ10 as you get older, resulting in more older people suffering from conditions that result fromCoQ10 deficiency.
The Benefits of Taking Coenzyme Q10
CoQ10 has the most effect when your body is already deficient. This means it may not help someone who already has enough natural levels of it, but it may provide significant benefits for someone with conditions caused by deficiency.
It is known to be a powerful antioxidant which can reduce the damage to cells caused by free radicals. As a result, its effects are linked to ageing and the breakdown of cells over time.
1. It may reduce the complications linked to heart conditions
Although the current evidence is inconclusive there have been a number of studies that have shown promising links between a regular amount of CoQ10 and fewer heart-related complications. A 2014 study followed 420 people with heart failure over two years and concluded that CoQ10 “improves symptoms, and reduces major adverse cardiovascular events.”
2. It can reduce the symptoms of headaches and migraines
CoQ10 deficiency has been linked to increased risk of headaches and migraines. Using supplements to correct the level of CoQ10 may reduce brain inflammation and prevent migraines from occurring so regularly. One study found that the supplement, when used to treat migraine in 42 regular, suffers, “CoQ10 is efficacious and well-tolerated”.
3. It increases muscle energy and athletic performance
The presence of sufficient levels of CoQ10 in your body decreases the oxidative stress on the cells and mitochondria. When muscle cells are under less stress, they can work more effectively and contract efficiently, allowing for stronger and more sustained effort during exercise or day to day activity.
4. It supports brain health
As you age, the mitochondria in your cells begin to lose the ability to function correctly. This particularly affects the brain cells, which can die or degenerate if the mitochondria aren’t working effectively. Brains are also particularly susceptible to the oxidative damage that CoQ10 helps to protect against. As a result, CoQ10 may help keep your mind healthy, and some think that this could also slow the progression of Alzheimer’s.
The Different Forms of CoQ10
Ubiquinone vs. Ubiquinol
Coenzyme Q10 is also known as Ubiquinone. When it is swallowed, your body converts it into its active form Ubiquinol. Most supplements supply the precursor form of Ubiquinone. However, those that provide Ubiquinol may allow a more significant amount of the finished substance to be active in your body, making the supplement more effective.
Cis vs. trans forms of CoQ10
Most chemicals come in a mix of two forms referred to as cis and trans. These are the mirror image of each other. It most cases it makes no difference, but sometimes each version has different effects. For CoQ10 supplements, it has been found that the trans-isomers are more effective.
When CoQ10 is produced naturally via a fermentation process, the result contains 100% trans isomers which are ideal for supplementation. If the supplement is artificially synthesised the resulting substance is a mix of both cis and trans molecules.
What to buy
For the best effect lookout for supplements made with the trans form produced from fermentation. If possible you can choose those containing Ubiquinol, but they are less readily available than Ubiquinone.
Are there any side effects?
The effective measure of CoQ10 is usually between 90-200mg a day taken with food to help it absorb better. Several studies have used daily amounts of up to 900mgwithout observing any severe side effects.
Occasionally it may cause some people to suffer from mild nausea, heartburn and diarrhoea. If this happens you can reduce the symptoms by spreading the supplement into smaller amounts to be taken throughout the day.
The Best Coenzyme Q10 Supplements available in the UK
After careful consideration, these are the best CoQ10 supplements we’ve found in the UK:
1. Naturally Fermented CoQ10T 200mg from NutraVita
These vegan-friendly capsules contain 200mg of naturally fermented Ubiquinone. For £21.99 you get 120 capsules with no GMO, artificial colours or flavours. One capsule can be taken daily and washed down with water during a meal to get the best effect. At this frequency, one bottle will last you an incredible four months.
NutraVita is known to produce high-quality, effective supplements at great prices. These are the best value CoQ10 capsules available on Amazon and our favourite product to make it on to this list.
Read myfull review here to find out what I thought after taking these capsules for a month.
These capsules contain 100mg of coenzyme Q10 (CoQ10) as ubiquinone in a vegetable cellulose shell. They contain no artificial binders or fillers to take up space, instead, rice flour is used to bulk out the powder and fill the capsule. The packaging is a lightweight, clear, green plastic bottle with a professional and straightforward, silver-trimmed label.
G & G vitamins produce an impressive range of over 140 products and are a longstanding and trusted name in the UK. Each of their supplements is made in accordance with their guiding principle of ‘make it right or don’t make it at all’.
These soft gel capsules contain 100mg of Ubiquinol, the active form of Co-enzyme Q10. They contain gelatin so aren’t suitable for vegans but are free from GMO, soy and gluten.
A bottle of 60 capsules costs £22.49 which compares well against the other items on this list because of the extra potency of the coenzyme Q10 formula. The active ingredient is suspended in sunflower oil and medium-chain triglycerides which will speed up absorption into your body.
Healthspan often produces some of the best natural supplements available, so we know that these are formulated with care and attention to detail. At £23.95 per bottle of 60capsules, these are more expensive than some of the others. Still, each one contains 200mg of naturally fermented Ubiquinone combined with vitamin B1 for extra support with energy and heart function.
A bottle contains 6o capsules with a vegetable-based casing that is suitable for vegans. The CoQ10 is suspended in sunflower oil to allow for more efficient absorption into your body.
These are the most potent high-quality CoQ10 capsules we could find. In a bottle, you get 120 capsules each containing CoQ10 and a blend of essential nutrients like vitamin B1and B6. These are registered with the vegan society and have met their strict standards to be suitable for those following a vegan diet.
Simply Supplements have encased the CoQ10 in their exclusive EasyGest capsules which are designed to be quick to digest and simple to open if you prefer to add the contents to food or drink. Each product batch has undergone rigorous testing making sure that it meets exceptional standards. One bottle will cost you £36.09.
These soft gels contain gelatine so aren’t suitable for vegetarians or vegans but are great if you struggle to swallow the larger capsules. They each contain 200mg of Ubiquinone suspended in Sunflower oil for quick absorption.
Currently, they cost £22.45 for 60 capsules or £35.95 for 120. They contain the trans form of CoQ10 and were naturally formulated by fermentation.
Naturally fermented Co-enzyme Q10, will increase your natural levels and replenish the amount used in your cell’s mitochondrion. While there is a lot left to learn about how this can help prevent some of the causes of pain and hold back oxidative damage, many Amazon reviews report a reverse in the loss of energy levels associated with age.
My Supplement Recommendations
These are products that I currently use and enthusiastically recommend:
Nootropic – Mind Lab Pro contains eleven natural nootropics that have been proven to support cognitive function and brain health. Read my review.
Collagen – Edible Health Bovine Collagen. This excellent bovine collagen powder is completely tasteless and absorbs quickly into any liquid. It’s third-party lab tested and provides 13g of collagen per serving. Read my review.
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It is recommended that you take between 90-200mg a day taken with food. However, several studies have used larger daily amounts of 500mg and more, without observing any severe side effects.
What is CoQ10 supplement good for?
It has the most effect when your body is already CoQ10 deficient. It is particularly good for: 1. Reducing oxidative damage to cells 2. Improving the symptoms of headaches and migraines 3. Increasing muscle energy and athletic performance 4. Reducing the complications linked to heart conditions 5. Supporting brain health
Are there any side effects to taking coenzyme q10?
No studies involving CoQ10 have reported any severe side effects. Occasionally it may cause some people to suffer from mild nausea, heartburn and diarrhoea. If this happens you can reduce the symptoms by spreading the supplement into smaller amounts to be taken throughout the day.
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