As a “co” enzyme, this vitamin-like quinone enhances the function of other enzymes (i.e., specialized proteins that catalyze biochemical reactions in every cell) in the body. In addition to playing a critical role in cellular energy production, CoQ10 also functions as a versatile, lipid-soluble antioxidant, supporting cellular health throughout the body, including those involved in skin health. For example, “three months of daily CoQ10 supplementation (at 50 and 150 mg doses) has been shown in clinical research to smooth skin and reduce fine lines and wrinkles1,”* shares Ferira. Because of its omnipresence in our physiology, CoQ10 plays a larger role in full-body benefits, including heart-health support. In one study, participants who consumed 100 milligrams of CoQ10 three times daily for two years had improved markers of cardiovascular health2.* “Fascinatingly, CoQ10 resides in the most concentrated amounts in our most metabolically active, or busy, organs—like our heart, kidneys, and liver3,” Ferira adds. And the benefits of supplementing with CoQ10 don’t stop there. For a deep dive into the rest, including brain health and fertility support, check out this CoQ10 breakdown.* Ultimately, the concentration of CoQ10 you need depends on what the available scientific literature says, your personalized health situation and goals with CoQ10, and what other supplements you’re taking. If you’re pregnant or plan on becoming pregnant, Hultin suggests meeting with a health care professional such as a dietitian before consuming any supplements. However, “For pregnancy, the research is more limited, though some studies do show that it can be safe,” Hultin says about CoQ10 supplementation. “Preclinical and clinical research indicates that in supplement form CoQ10 has a wide margin of safety and low potential for toxicity4, with an acceptable daily intake level established as high as 12 milligrams per kilogram of body weight per day,” explains Ferira. “To put that in further context: That’s over 700 milligrams of CoQ10 daily for a person who weighs 140 pounds. And while almost no one is consuming that amount, nor could afford it, that’s a comforting safety margin,” Ferira adds. “Keep in mind that there are some potential drug/nutrient interactions with CoQ10 including with blood thinners or some chemotherapy drugs, so be sure to discuss all dietary supplement use with your medical team,” Hultin says. It’s better to be safe than sorry—which is why anyone with specific health considerations should partner with their doctor when expanding their targeted nutrition regimen with supplements. Quick note: CoQ10 and coenzyme Q10 are synonymous, but the form in which it’s delivered will vary, so check the product info and label. It should specify ubiquinol or ubiquinone. For reference: Ubiquinol (as found in mbg’s cellular beauty+) is the most bioavailable and bioactive form5, accounting for 90% of the CoQ10 in the blood. In the world of CoQ10 supplements, ubiquinone is a cheaper option because it’s less premium in its composition. It must be converted to ubiquinol in the body before it’s able to be utilized. So if you’re on the hunt for a CoQ10 supplement, remember to keep an eye out for this key distinction.
