Many co-enzyme Q10 (coQ10) supplements are available, but some are better than others. I have reviewed some of the best ubiquinone and ubiquinol supplements below, and explained why I believe these products are worth investing in.
What is Co-enzyme Q10?
Co-enzyme Q10 (abbreviated to CoQ10) is a powerful antioxidant that is vital for energy production in cells. The amount of CoQ10 you make declines with age and depleted amounts is associated with premature cell ageing and fatigue. Known as nature’s spark plug, you may benefit from taking a co-enzyme Q10 supplement if you have high blood pressure, feel lacking in energy, or are taking a statin drug to lower a raised cholesterol or lower your future risk of heart disease.
Statin drugs work by switching off cholesterol production in the liver. This action also switches off CoQ10 production, and can halve circulating levels of this important cell energy-producing substance within 2 to 4 weeks. This may contribute to the muscle-related side effects associated with statin medication.
Vitamin D is also produced from a cholesterol-derived building-block, and a low-level of vitamin D may be involved, too.
Which is the best dose of co-enzyme Q10?
Co-enzyme Q10 supplements come in three main forms:
- Ubiquinone must be converted into another form, ubiquinol, in the body before it is used. This form is widely available and offers best value for money for younger people.
- Ubiquinol is the reduced ‘body-ready’ form, also known as Co-enzyme QH. This form is the most effective for older people, and those taking a statin drug.
- Mitoquinol is a positively-charged form which easily penetrates into the cells’ power houses (mitochondria) so that a lower dose is needed. This new version is more expensive but may suit you if you have not achieved optimal results with other versions, or if you have mitochondrial dysfunction which is associated with fibromyalgia and chronic fatigue.
The optimum dose of co-enzyme Q10, and the best form, depends on your age and why you wish to take it. If you are in good general health, my suggested doses are:
- 30mg ubiquinone if you are under 30 years of age.
- 60mg ubiquinone if you are aged 30 to 40 years.
- 100mg ubiquinone if you are aged 40 to 50 years.
- 100mg in the ubiquinol form if you are aged 50 plus.
If you have high blood pressure, are taking a statin or have reduced fertility or heart problems, a dose of 200mg ubiquinone or 100mg ubiquinol may be better. Higher doses of ubiquinone and ubiquinol can be taken, but I believe these are best used under the advice of a medical nutritionist to supervise any underlying health problems.
Mitoquinol is taken at a typical dose of two 5mg capsules each morning. It may be suitable for people with mitochondrial dysfunction who feel they have not achieved optimum benefit from taking ubiquinone or ubiquinol alone.
NB Check with your doctor if you have an underlying health problem or are taking any prescribed medicines.
Which co-enzyme Q10 supplements are best?
My advice is to select a product made to a pharmaceutical standard known as GMP (Good Manufacturing Practice). This quality control ensures that each capsule supplies what it says on the label. As co-enzyme Q10 is fat soluble, capsules supplying ubiquinone or ubiquinol in an oil-base will aid maximum absorption.
Doctor’s Best Ubiquinol is made to GMP standards. Each softgel supplies 100mg.
The suggested dose is 1 a day
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Solgar CoQ-10 Softgels are made to GMP standards, with each softgel capsule providing 200mg co-enzyme Q10 as ubiquinone.
The suggested dose is 1 capsule per day.
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Pharma Nord Bio-Quinone Q10 Gold Capsules are produced to a Danish pharmaceutical standard that is equivalent to GMP.
Each capsule supplies 100mg co-enzyme Q10 in the ubiquinone form. The suggested dose is 1 to 4 capsules per day.
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MitoQ provides 5mg mitoquinol per capsule.
The suggested dose is 2 capsules each morning.
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MitoQ Anti-Ageing Moisturising Serum
Manufacturers are increasingly adding co-enzyme Q10 to skincare products to provide an incredible anti-ageing boost. MitoQ serum contains mitoquinol, a form of CoQ10 that rapidly penetrates into the mitochondrial powerhouses of cells within the dermis, where it optimises oxygen processing.
As a powerful antioxidant, it also helps to protect skin from the damaging effects of pollution, and promotes repair and rejuvenation.
MitoQ Serum offers a rejuvenating boost for skin.
A little goes a long way and rapidly sinks in, making it lovely to use. I’m now on my second one!
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Have you taken co-enzyme Q10 supplements? If so, what for? Did you find them helpful?
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