Coenzyme Q10: Health Benefits, Foods, and Possible Side Effects

Coenzyme Q10: Health Benefits, Foods, and Possible Side Effects

Coenzyme Q10, also known as ubiquinone, is present in animal bodies. It is a fat-soluble substance that resembles a vitamin. It protects the body from the harmful effects of free radicals and provides energy.

The body synthesizes this antioxidant but less and less with age. Its structure is similar to that of vitamin K.

A low level of coenzyme Q10 has been associated with cancer, diabetes, neurodegenerative diseases.

Health benefits


It alleviates the symptoms of congestive heart failure, helping to reduce blood pressure as well as the recovery of patients after cardiac interventions, such as coronary bypass and heart valve implantation.


It helps reduce the level of “bad” LDL cholesterol and total cholesterol in people with diabetes, which affects fat metabolism, leading to increased levels of cholesterol and triglycerides in the blood.


It reduces the duration and frequency of migraines in children and adults, as well as the intensity of headaches.


It plays an essential role in the production of cellular energy, including in muscle cells, and reduces fatigue.


It helps reduce muscle weakness and pain associated with taking statins. These are cholesterol medications.


It is used in skin care products due to its protective effect against free radical damage and its ability to reduce wrinkles.

Foods containing coenzyme Q10

The highest concentration of coenzyme Q10 is found in these foods:

meat, especially beef organs; fish, especially fatty fish species (salmon, tuna, herring, mackerel, sardines); whole grains; nuts and seeds, namely pistachios, hazelnuts and sesame seeds; legumes: soybeans, peas and beans; vegetables, especially broccoli; some fruits, such as oranges; certain oils – soybean and canola.

However, food is not enough, so we can turn to food supplements, which are available in the form of capsules, chewable tablets, liquid syrups and pills. Usual recommended doses vary between 30 – 90 mg/day.

Possible side effects

pain in the upper part of the abdomen; decreased appetite; nausea and vomiting; diarrhea. headaches and dizziness; insomnia; fatigue; itching or rash on the skin; irritability or agitation.

Coenzyme Q10 may interact with certain medications, such as anticoagulants, according to

2023-09-20 16:30:01
#Foods #coenzyme #Q10 #Health #benefits

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