If you’re considering supplementing with it—or if you’re just beginning your research into its uses in benefits—you’ve come to the right place. Here’s what you need to know about it. Remember: Antioxidants are substances that help break down free radicals, which are molecules produced in the body that can cause damage. Free radicals are natural by-products of some cellular reactions, but things like too much alcohol and smoking can cause free radicals to build up, and this is bad news for your body. According to Robin Berzin, M.D., an integrative medicine physician and founder of Parsley Health, “When there are too many free radicals floating around, these highly reactive entities damage the healthy parts of your body they come in contact with. When free radicals come into contact with DNA, they can damage it, even causing mutations that lead to cancer. Free radicals also play a role in heart disease, stroke, arthritis, alcoholic liver damage, and even the aging process.” But but one of its major roles in the body is to help convert the food we eat into energy to power our bodies and brain. It’s specifically used in the mitochondria, or “powerhouse” of the cell, where CoQ10 transports electrons in your mitochondrial pathways, which in turn produces energy. Here are a few of the exciting areas of research when it comes to this antioxidant: What are mitochondria? Frank Lipman, M.D., an integrative medicine physician, tells mbg at our revitalize event in 2017: “The mitochondria are power plants in the cells that turn your food and oxygen into energy in the form of ATP. These mitochondria power the biochemical reactions in your cells.” Dysfunctions in the mitochondria can majorly affect your health (and may explain why you’re tired all the time). Ilene Ruhoy, M.D., an integrative neurologist, says that CoQ10 is a mainstay in mitochondrial support, because “Coenzyme Q10 carries the electrons that are needed to make the complex chain of enzymes work.” The take-home message? Energy production and CoQ10 are intricately connected. In other words: Talking to your doctor about CoQ10 does have some scientific validity behind it. Other studies, however, have reported no differences in blood pressure compared to a placebo6, so more research is necessary. Of course, you should always talk to your doctor before starting any supplement regime. CoQ10 also has the potential to interact with chemotherapy medications, blood pressure medications, blood-thinning medications, and beta-blockers—making them more or less effective. (Another reason to always talk to your doctor first.) And whenever you take a new supplement, it’s a great idea to keep a diary or log of how you feel each day to see if you’re experiencing any changes, positive or negative. If you’re working with an integrative or functional medicine practitioner who has training with supplements and herbs, you might have them recommend a specific brand. Or keep these guidelines in mind to find one that you trust. CoQ10 will most likely come in the form of coenzyme Q10, but it might also say ubiquinol or ubiquinone. For reference: Ubiquinol is the most bioavailable form19, accounting for 90% of the CoQ10 in the blood. Ubiquinone must be converted to ubiquinol in the body before it’s absorbed. In general, supplements with expiration dates are a good sign; this means the company is taking the time to understand how the nutrient profile of the supplement degrades over time and is guaranteeing that it will maintain its potency until the expiration date. Many supplements also have organic, gluten-free, vegan, non-GMO, or other declarations right on the bottle. If it doesn’t explicitly say a supplement is free of a certain ingredient, you might want to play it safe with another brand. Another way to evaluate a specific supplement is to check out the Consumer Lab website. They test different supplements for quality and potency and give them a pass-or-fail score. In addition, a supplement company that invests their time and money in research—or better yet, has teamed up with a university or hospital—in trying to increase the scientific data supporting their products is also a good sign. Lastly, a supplement company should encourage you to work with a professional because while supplements typically use herbal ingredients, they can still interact with medications you’re taking or cause allergic reactions. Still have questions? Here’s a more in-depth look at what you should know before you buy a supplement or check out these resources:
