Ubiquinol is a bioavailable form of CoQ10, an antioxidant that works both in the fatty parts of your body (such as cell membranes and LDL cholesterol) and in the mitochondria within your cells.
It plays a key role in producing cellular energy, supporting brain health, promoting vision health and bone metabolism, and protecting your body from oxidative stress.
Let’s name off a few scientific headlines to display its power.
Ubiquinol-10 is an effective lipid-soluble antioxidant at physiological concentrations: Ubiquinol-10 is about as effective in preventing peroxidative damage to lipids as alpha-tocopherol, which is considered the best lipid-soluble antioxidant in humans.
Redox status of coenzyme Q10 is associated with chronological age.
More on CoQ10
As an antioxidant that protects cells from the effects of aging, CoQ10 has been used in medical practices for decades, especially for treating heart problems.
It’s present in the human body in the highest levels in the heart, liver, kidneys and pancreas and is stored in the mitochondria of your cells, often called the cells’ “powerhouse,” which is why it’s involved in energy production.
As a “coenzyme,” it also helps other enzymes work properly. All animals, including humans, can make small amounts of coenzymes on their own, even without the help of food.
It can increase absorption of other essential nutrients and has been shown to help recycle vitamin C and vitamin E which further maximize their potency.
For More Energy
CoQ10 plays a role in mitochondrial ATP synthesis, which is the conversion of raw energy from food into the form of energy that our cells use, called adenosine triphosphate (ATP).
It’s even been shown to reduce exercise related fatigue. Three separate double-blind, placebo-controlled studies in humans have shown improvements in exercise-related fatigue when supplemented with CoQ10 (dosages between 100–300 milligrams daily).
For Fighting Free Radical Damage
CoQ10 has been found to inhibit lipid peroxidation, which occurs when cell membranes and low-density lipoproteins are exposed to oxidizing conditions that enter from outside the body.
When LDL is oxidized, CoQ10 is one of the first antioxidants to help prevent further physiological damage.
This is especially important because we know oxidized LDL is one of the main culprits of heart disease and general cardiovascular dysfunction over the long run.
Anybody who’s seriously interested in maintaining proper heart health (especially with what’s happened in the past couple of years) should be on proper CoQ10 supplementation.
Within mitochondria, CoQ10 has been found to protect membrane proteins and DNA from the oxidative damage that accompanies lipid peroxidation and neutralize free radicals directly that contribute to nearly all age-related diseases (heart disease, cancer, diabetes, neurological disease, etc.).
For Protecting Heart Health & Reducing Statin Use Damage
As I mentioned earlier, it’s a powerful antioxidant, especially for the heart.
CoQ10 supplementation is useful for people who are taking statins because the role of a statin is to reduce an enzyme in the liver that is responsible for cholesterol production AND the production of natural CoQ10. For this reason, it can be useful to lower the side effects of statin medications.
It can also improve circulation which means it may be able to increase blood flow and improve exercise performance and capacity for people who have suffered heart failure.
Frankly, if I knew I was at a higher risk for experiencing a cardiac event or have already suffered from one, I would be on this stuff religiously.
For Protecting Your Mind & Brain Health
CoQ10 has been shown to offset decreases in activity of mitochondrial electron transport chains that affect nerve channels and brain function, and studies show that people with cognitive disorders tend to have reduced levels of CoQ10 in their blood.
One randomized, placebo-controlled trial that evaluated the efficacy of 300, 600 or 1,200 milligrams a day given to 80 people with early Parkinson’s disease found that supplementation was well-tolerated and associated with slower deterioration of cognitive functions compared to the placebo.
Now, not every study has found it to be effective over placebo.
For Improving Fertility
It’s possible that CoQ10 can help improve fertility issues in men. In clinical trials, supplementation significantly:
Improved sperm motility (movement)
Boosted sperm count (especially when combined w/ selenium)
Improved sperm morphology (size/form)
Aided in treatment of asthenozoospermia (low sperm motility)
Improved symptoms of Peyronie’s disease (serious male infertility disease)
What Foods Contain CoQ10?
It’s found naturally in foods such as:
Grass-finished meat
Pasture raised chicken
Wild caught marine life (herring, rainbow trout, sardines, mackerel)
Soaked/sprouted beans or nuts
Cauliflower
Broccoli
Pasture raised eggs
Oranges
Strawberries
Organ meats
I’m sure there are more, but these do a lot of the heavy lifting from a nutrition standpoint. I suggest you double down on these foods and make sure to prepare them well to avoid any anti-nutrients (mainly in the nuts, seeds, beans and veggies).
Not all of these foods are for everybody.
You must test it for yourself and connect the dots between what foods work best for you in this moment versus which ones don’t.
Currently, there’s no specific dietary intake recommendation for CoQ10 established from the Institute of Medicine or other agencies.
Because it’s a fat-soluble antioxidant, it’s most easily absorbed when consumed with a small amount of healthy fats like tallow, grass fed butter, ghee, coconut oil or extra virgin olive oil.
On Supplementation
Here’s the caveat with the nutrition standpoint:
Just like Vitamin D or Magnesium, food contains a relatively low amount of CoQ10.
This is why I suggest proper supplementation for many people, especially those who are in desperate need for it like older people and honestly anybody with a serious form of chronic condition.
Taking a daily, high-quality CoQ10 supplement in capsule or liposomal form (which helps with easier absorption into the bloodstream) can help us acquire enough of it on a daily basis.
What’s important, and makes a big difference in terms of the benefits you’ll get from taking CoQ10 supplements, is that the concentration is actually equal to the amount listed. Some products use fillers or enhancers and may even supply less of a dosage than the manufacturer claims.
I can’t help but point you in the right direction here towards Cymbiotika.
(I’m not an affiliate with them, just genuinely think they’re the best in the game).
Heart Health Formula: A true powerhouse for your cardiovascular system that mainly features CoQ10. I use this consistently and can unequivocally say it’s absolutely nuts for your heart. I’ve even noticed an improvement in my cardiovascular output during exercise.
Liposomal D3 + K2 + CoQ10: Another potent formula that I’ve seen raise people’s D3 status from deficient to optimal in just one month.
Those are two powerful and reputable supplement options if you’re looking to get more CoQ10 into your life.
Now, this is by no means comprehensive.
Much love,
Zaid
Do not take COQ10 If you are on blood thinners. Article mentions those on statins adding this which is great, but people who have had stents are usually on blood thinners and should not take this.