janvāris 13, 2026 Merike Pulk

Benefits of Coenzyme Q10 – How to Support Energy and Beauty from Within

When you hear the pair of words coenzyme Q10, many people probably think of ads for anti-aging face creams – and for good reason. Q10 is a strong antioxidant that helps protect cells from oxidative stress and is also actively involved in the energy production of cells. Since the amount of Q10 in the body directly affects our overall energy level, this compound is important for both beauty and general well-being. Let's take a closer look at what coenzyme Q10 is and how it supports our body.

Q10 and its Benefits for The Body

Coenzyme Q10 is a fat-soluble, vitamin-like substance found in all cell membranes in the body. The word "coenzyme" refers to the fact that it is a so-called helper molecule that helps an enzyme carry out chemical reactions in the body. Although this coenzyme is found throughout the body, the highest levels of Q10 are in the heart, liver, kidneys and pancreas. The body synthesizes Q10 itself, but it is also found in food and various supplements.

In the body, Q10 exists in two forms – ubiquinone and ubiquinol. Ubiquinone is the inactive form of Q10, and ubiquinol is the active form. The two differ from each other only by one electron. Although ubiquinone is more stable, about 90% of Q10 in the body is in the ubiquinol form. Ubiquinol synthesis decreases with age.

The Role of Q10 in Cellular Energy Production

Q10 plays a very important role in the body's energy production. Coenzyme Q10 works as an electron carrier in the mitochondria of cells, helping to start the process by which ATP, the main energy molecule in cells, is synthesized. When Q10 levels are low, the electron transport and ATP production system slows down, and the cells' energy supply becomes inefficient.

When ATP production becomes inefficient, cells do not receive enough energy to function, oxidative stress occurs, and this can lead to the following health conditions:

Cell damage and death — oxidative stress increases and the risk of heart cell damage increases.
Development of heart, nerve, and muscle diseases — mitochondrial energy deficiency influences the development of several diseases, such as Alzheimer's disease and heart failure.
Worsening of several serious chronic diseases — e.g. chronic ischemic heart disease, muscular dystrophies, and type 2 diabetes.

Due to the inefficiency of cellular energy supply, the most vulnerable organs are those with high energy needs that depend on continuous and efficient ATP synthesis – the heart, brain, muscles and kidneys.

In dermatology, efficient cellular energy production means the following benefits:

Skin cells function more efficiently
Improves skin's ability to regenerate
Skin looks more vibrant and fresh

It is for these reasons that Q10 is also widely used in cosmetic products.

Q10 — Energy and Fatigue

We discussed above how important role Q10 plays in cellular energy production. We can also successfully use this to our advantage.

Based on research, Q10 has a biologically substantiated and clinically measurable effect on reducing fatigue, especially in situations where fatigue is associated with mitochondrial dysfunction and oxidative stress.

A systematic review and meta-analysis (2022) of 13 randomized controlled trials and 1126 participants showed that Q10 supplementation statistically significantly reduces fatigue compared to placebo. The effect was observed in both healthy and sick individuals, but was more pronounced in patients with chronic diseases such as chronic fatigue syndrome, fibromyalgia, and heart failure. Supplements containing only Q10 were particularly effective, while combination supplements did not show significant results. Higher daily doses (300–500 mg/day) and longer duration of use were associated with greater reductions in fatigue. Q10 was found to be safe and well tolerated, and is therefore considered an effective tool in alleviating fatigue, although the long-term efficacy requires further investigation.

Anyone who is more interested can read the overview HERE.

Support your body's daily energy production with a high-quality Q10 supplement from the ICONFIT.

Meet ICONFIT Coenzyme Q10 here

Q10 as an Antioxidant — Protecting Cells from Damage

Coenzyme Q10 is a fat-soluble antioxidant found in the mitochondria of human cells. Due to its ability to alternate between an oxidized (ubiquinone) and a reduced (ubiquinol) form, it acts as a potent antioxidant.

As a reminder, antioxidants are compounds that protect cells from oxidative stress by neutralizing harmful free radicals. They help maintain cellular balance and reduce inflammation and cell damage.

Q10 as an antioxidant:

Neutralizes free radical
Protects cell membranes from lipid oxidation
Regenerates other antioxidants (vitamin E and C)
Stabilizes the work of mitochondria, reducing the formation of ROS (reactive oxygen radicals) during energy production
Reduces inflammation

All this makes Q10 one of the most important antioxidants in the body, the levels of which decrease with aging and disease.

Q10 — Supporting Heart Health

Coenzyme Q10 is essential for heart health as it supports energy production in heart muscle cells, protects cells from oxidative stress and helps maintain normal blood vessel function. Due to these effects, coenzyme Q10 may be particularly beneficial for the following heart diseases and conditions:

Heart failure
Ischemic heart disease
Post- and pre-cardiac surgery (e.g. bypass surgery, valve surgery)
Hypertension (high blood pressure)
Arrhythmias (especially atrial fibrillation in patients with heart failure)
Heart and muscle energy deficiency associated with statin therapy

You can learn more about the ICONFIT supplement containing Q10, which supports cardiovascular health HERE.

Q10 Deficiency – What are The Symptoms?

Q10 is a vital substance that is involved in the energy production of cells and is important for the body's natural defenses. When Q10 levels in the body drop, it can affect how you feel and how your body functions on many levels.

Energy and general well-being

Constant fatigue and low energy levels
Rapid exhaustion even with normal exertion
Decreased work capacity and difficulty concentrating

Muscles and mobility

Muscle weakness and muscle fatigue
Muscle pain or stiffness
Decreased physical endurance
Poorer load capacity

Nervous system and balance

Balance and coordination disorders
Unsteady gait
Concentration and memory problems
In rare cases, seizures

Heartbeat

Weakening of the heart muscle
Decreased heart efficiency
Worsening of existing heart problems

Kidney function (in more severe cases)

Renal dysfunction
Protein in urine
Progression of kidney disease

The symptoms of Q10 deficiency can be vague and similar to other health problems, which is why the role of Q10 is often overlooked.

Q10 Deficiency — Causes and Who is at Risk?

Q10 deficiency is a condition where too little coenzyme Q10 accumulates in cells, especially in the mitochondria. It is considered a mitochondrial disease and is the only mitochondrial disease with an effective treatment — coenzyme Q10 supplementation.

Coenzyme Q10 deficiency can be caused by gene mutations, synthesis problems or diseases, medications, and aging.

Age-related decline. The level of Q10 in the body naturally decreases with age. It has been found that by the age of 80, Q10 synthesis in the heart muscle may have decreased by about 50% compared to a young adult. This can result in:

Cellular energy production decreases
Oxidative stress increases
More cell damage occurs (DNA, proteins, lipids)

Low levels of Q10 are associated with chronic inflammation typical of aging. A decrease in Q10 can be both a consequence of aging and a factor contributing to its aggravation.

Stress and high stress reduce Q10 levels. In stressful situations, energy production decreases and Q10 levels may drop as mitochondria work less efficiently.

Statin therapy. Statins are mainly used to reduce the risk of cardiovascular disease because they lower blood cholesterol levels and slow the development of atherosclerosis. Statins can reduce the body's levels of coenzyme Q10.

How Much Q10 does The Body Need per Day?

Q10 is not a classic vitamin because the human body can synthesize it itself, and therefore EFSA has not set an official daily recommended intake for Q10.

Daily dose of 100–200 mg for Q10 supplements is commonly used in clinical trials and reviews, showing benefits especially for cardiovascular health and blood pressure.

Replenish your body's Q10 reserves with the ICONFIT supplement.

Check out ICONFIT Coenzyme Q10 here

Q10 Safety

Coenzyme Q10 is generally very well tolerated. The most common side effects are mild and rare:

Gastrointestinal disorders
Nausea, diarrhea
Insomnia (less)

Some institutions estimate an acceptable daily intake at 12 mg/kg body weight (based on toxicity studies). EFSA has not established a safe daily intake for Q10.

Natural Sources — Q10 from Food

Since the body's own synthesis of Q10 decreases with age, Q10 obtained from food and supplements becomes increasingly important with age. Coenzyme Q10 is found naturally in many foods.

Good sources of Q10 include:

Organ meats — beef heart and liver, chicken heart and liver
Fatty fish — trout, salmon, mackerel, sardines
Meat — beef, chicken, pork
Soybean products — soy, tofu, soy milk, soy yogurt
Vegetables — broccoli
Nuts and seeds — pistachio, peanut, sesame seeds

Let's take a closer look at the Q10 content in various foods:

The availability of Q10 from food is unfortunately low, on average about 5 mg per day, but even that is helpful. Q10 is fat-soluble, and therefore its absorption from food increases significantly when consumed with fats.

Q10 Supplements — When and How to Take?

There is no single best time to take a Q10 supplement, consistency is key. However, there are some tips to follow to get the most benefit:

It is best to take Q10 in the morning or at lunchtime. This can help you feel more energetic during the day and prevent potential sleep disturbances in sensitive individuals.
Do not take Q10 on an empty stomach, but with healthy fats (e.g. avocado, nuts, olive oil) to increase absorption.
For larger daily doses (over 100 mg), it is best to divide it into several smaller doses (e.g. 2×100 mg or 3×100 mg) to improve absorption.
Some studies suggest that Q10 + selenium (and vitamins E & C) may enhance antioxidant and mitochondrial effects.
The strongest scientific evidence is for the combination of Q10 + selenium, especially in the context of heart and elderly health.

We invite you to check out the ICONFIT selenium supplement HERE.

Coenzyme Q10 is not just a useful ingredient in cosmetics, but a crucial compound for cellular energy production, affecting the well-being of the entire body. The level of Q10 changes with age and lifestyle, so it is worth asking — is my body getting enough Q10 to feel healthy and vibrant?

A high-quality Q10 supplement from ICONFIT will help replenish your body's Q10 reserves. Meet the product HERE.

Links to Sources

Iepriekšējais raksts Selenium – A Trace Element Your Thyroid, Immune and Cellular Function Need

Nākamais raksts Zinc – Health Benefits and the Effects of Zinc Deficiency