Coenzyme Q10 is a supplement with a wide range of health-promoting applications. Moreover, it can also be successfully used in a sports context.
What exactly is coenzyme Q10?
Coenzyme Q10, also known as ubiquinone, is a vitamin-like compound whose functions are extremely important for the body's energy production, the functioning of cells and tissues, as well as their renewal. It is also significant for carbohydrate and fat metabolism, and, due to where this compound functions, it is invaluable for energy-producing processes.
As a side note, it is worth mentioning that it was discovered by Peter Mitchell in 1957, for which he was awarded the Nobel Prize in 1978. It took researchers a long time to produce a form that would be stable and well absorbed. However, the research eventually paid off and, as some sources emphasize, after about 50 years an active and chemically stable form of ubiquinol with appropriate bioavailability was finally created.
It is worth noting that you may encounter two different forms of coenzyme Q10 (CoQ10) – oxidized ubiquinone and ubiquinol, which is the reduced form. The latter acts as an antioxidant and is formed from oxidized CoQ10 in a redox reaction. Moreover, it is this antioxidant that makes up almost the entire pool of the compound found in our body.
Who is coenzyme Q10 important for?
Due to its antioxidant properties, its effect on mitochondria, and its role in the energy mechanism, it can be said that supplementation may be recommended to everyone. That is, in practice, to people who want to maintain or improve their health condition and to physically active people (not only professionals).
It works particularly well in the context of cardiovascular health and improving the functioning of the cardiovascular system. There are also studies confirming a beneficial effect on the condition of people struggling with diabetes and glucose and insulin metabolism.
In addition, coenzyme Q10 (topical use) is known for its positive effect on skin condition, because by reducing oxidative stress it leads to a reduction in inflammation.
Interestingly, many sources emphasize that combining CoQ10 with other supplements works very well for brain function and cognitive functions. At the same time, it may contribute to reducing the risk of neurodegenerative diseases.
We have said that everyone can benefit from using this compound. It is not only about its beneficial properties, but also about the fact that its level in the body decreases with age. Statistically, this happens after the age of 30. Or at least that is the common belief…
The maximum level of coenzyme in tissues is reached between the ages of 20 and 30. In turn, its efficient, natural synthesis depends on many factors, a substantial part of which are related to lifestyle. Factors affecting reduced production of the compound include, for example:
- autoimmune diseases,
- insulin resistance,
- highly processed food,
- metabolic problems,
- toxins,
- infections,
- a deficiency of vitamin C, pantothenic acid, certain B vitamins (especially B2, B6 and B12, folates).
Contrary to appearances, these are not rare phenomena. When problems overlap, coenzyme production is disrupted even in much younger people, under the age of 30.
Coenzyme Q10, mitochondria and sport
The main area of action of this compound is the mitochondria, which are used for burning and, consequently, producing energy. Thanks to them, we have the strength to act and are able to function efficiently. When their level and production decrease, we are faced with chronic fatigue, which affects not only physically active people. Mitochondria are responsible, among other things, for the production of ATP (adenosine triphosphate), which acts as an energy molecule and energy carrier. It is worth knowing that this compound is in constant circulation – it is used almost immediately. We gain a constant supply of energy that can be used.
An optimal level of Q10 not only improves ATP production during cellular respiration, but also protects our “energy furnaces” from the excessive, harmful effects of oxidative stress.
An insufficient amount of ATP / energy is synonymous with weakened muscle contractile capacity, which negatively affects the performance and efficiency of a training session. Interestingly, it is not only the functionality of mitochondria and the efficient course of the cellular respiration mechanism that matter, but also the number of these organelles.
It has been proven that taking appropriate doses of Q10 can translate into an increase in the number of mitochondria, because our coenzyme acts as a PPAR activator. In a sports context, supplementation brings benefits in the form of:
- increased energy,
- reduced fatigue and delayed onset of fatigue,
- improved performance,
- improved insulin tolerance.
Coenzyme Q10 supports the heart
It is also significant for the cardiovascular system. Very large amounts of mitochondria are found in the heart. It can safely be inferred that a deficiency of elements involved in the energy mechanism / respiratory chain will disrupt the functioning of the heart muscle. Energy in the muscle translates into contraction force, so a shortage of Q10 may result in reduced endurance and efficiency of the heart muscle.
Studies confirm that in people struggling with heart failure who were taking appropriate doses of the coenzyme, an improvement in overall condition, a reduction in the frequency of related problems and hospitalizations, as well as a lower risk of cardiac arrest, were observed.
The effect of coenzyme Q10 on glucose and insulin metabolism
Diabetes is not only a problem with glucose metabolism. It also involves accompanying inflammation and oxidative stress. Nevertheless, glycemic disorders undoubtedly lead to the development of the disease. Moreover, insulin resistance, from which diabetes is only a short step away, has an inflammatory basis.
The pancreas and its cells are linked to glucose and insulin levels. It is worth knowing that high blood sugar significantly hinders ATP production by mitochondria located precisely in the pancreatic beta cells. As a result, factors are stimulated (including enzymatic ones) whose action activates inflammation. In effect, we are dealing with damage and then the death of these cells.
Oxidative stress is another companion of both insulin resistance and type 2 diabetes. A significant predominance of pro-oxidative processes over antioxidant ones, excessive oxidative stress, and thus the strong action of reactive oxygen species, contribute not only to elevated glucose levels, but also to insulin disorders. In addition, over time cells become increasingly insensitive to the hormone’s action.
The beneficial effect of coenzyme Q10 supplementation on reducing oxidative stress and the amount of reactive oxygen species has been documented, which resulted in better sensitivity of cells and tissues to insulin. In addition, a reduction in damage caused not only by insulin resistance and type 2 diabetes, but also by other metabolic problems (metabolic syndrome), was observed. In this context, support for mitochondria plays a key role.
Coenzyme Q10 – other health benefits of use
- beneficial effect on cholesterol (reduction of oxidized LDL and increase in the HDL fraction),
- reduced risk of adverse effects from taking certain medications, e.g. statins,
- increased sperm motility and count,
- elimination of aggressive free radicals and reduction of oxidative damage,
- reduced risk of inflammatory diseases,
- possible reduction in the frequency and severity of migraine attacks,
- improved endothelial cell function,
- better muscle recovery and nutrient transport,
- better brain function and improved cognitive functions (best in combination with PQQ),
- reduced risk of heart disorders,
- reduced risk of neurodegenerative diseases.
