Key takeaways:

• Coenzyme Q10 (CoQ10) is a compound naturally produced by the body that helps cells generate energy and protects them against oxidative stress. Its levels may decline with age.
• The potential benefits of CoQ10 include supporting heart health, exercise performance, healthy ageing, skin health and fertility. However, research findings vary, and more human studies are needed to confirm certain benefits.
• CoQ10 may support skin health through its antioxidant activity, with early research suggesting improvements in fine lines and skin smoothness. It cannot replace targeted treatments for more significant signs of ageing.
• Natural sources of CoQ10 include organ meats, beef, chicken, oily fish, nuts and seeds. The body produces most of the CoQ10 it needs, so supplementation is not necessary for everyone.
• CoQ10 supplements are available as ubiquinone and ubiquinol. Both forms can be converted by the body, while absorption depends on the formulation and individual factors.
• CoQ10 is generally well tolerated, but supplements can cause mild side effects and interact with certain medications. Consult a healthcare professional before taking them regularly, particularly if you have an existing medical condition or take prescription medication.

Introduction

Coenzyme Q10, better known as CoQ10, is a compound your body makes on its own to produce energy and protect cells from oxidative damage. Levels tend to dip as we age. That decline, combined with promising early evidence, is why CoQ10 is now considered a potential support for heart health, fertility, exercise and skin.

At Clique Clinic, patients who come in for skin boosters or PDRN boosters often ask whether CoQ10 is worth adding to their routine, since ageing affects the skin. Here is what the science actually says, what does CoQ10 do in the human body, and where supplements fit in.

What Is Coenzyme Q10 (CoQ10)?

What is CoQ10? CoQ10 is a vitamin-like compound produced naturally by the body and found in almost every cell. Most of it sits inside mitochondria, the tiny structures in your cells that generate energy.

Researchers describe coenzyme Q10 as an essential part of the mitochondrial energy chain and an antioxidant in cell membranes and lipoproteins. Two jobs, one molecule.

Key facts worth knowing:

• CoQ10 exists mainly as ubiquinone and ubiquinol, two forms the body converts back and forth as needed.
• The heart, muscles, liver and kidneys hold relatively high concentrations because these tissues burn through the most energy.
• CoQ10’s antioxidant activity helps shield cell membranes from free radical damage.
• CoQ10 levels can change with age, health conditions, medications and individual biology.

What Does CoQ10 Do in the Body?

CoQ10 helps cells make energy, and as an antioxidant, it helps protect them while they do it.

A few honest caveats:

• Benefits vary by individual, dose, health status and reason for use.
• CoQ10 is a supportive nutrient. It is not a treatment for any specific medical condition.

What Are the Benefits of CoQ10?

The main benefits of CoQ10 are its two roles: energy and antioxidant defence. Coenzyme Q10 benefits have been studied in heart health, exercise, ageing, skin and fertility, with evidence ranging from promising to early. CoQ10 benefits for men and women overlap because the underlying biology is the same.

Supports Cellular Energy Production

CoQ10 helps mitochondria convert the nutrients you eat into ATP. High energy tissues such as the heart and skeletal muscle rely on this most.

But CoQ10 is not caffeine or a stimulant, where it will not give you an energy boost twenty minutes after a dose. CoQ10 works steadily and happens in the background.

Constantly tired? Fatigue has many causes, from thyroid issues to low iron to poor sleep. So a supplement should never replace a proper medical assessment.

Supports Heart Health

The heart holds some of the highest CoQ10 levels in the body because cardiac muscle is working all the time. CoQ10 heart health research is mostly about its support for mitochondrial function and antioxidant protection in cardiovascular tissue.

The best-known trial followed 420 people with moderate to severe heart failure for two years. Those taking 100 mg of CoQ10 three times daily alongside standard treatment had fewer major cardiovascular events than the placebo group. Even so, the US National Center for Complementary and Integrative Health still describes the evidence as inconclusive.

This matters for CoQ10 benefits for men and women because cardiovascular risk shifts with age and, for women, after menopause. CoQ10 should support, never replace, treatment for heart disease, high blood pressure or cholesterol.

Provides Antioxidant Protection

CoQ10 helps neutralise free radicals, the unstable molecules that damage cells through oxidative stress. Ubiquinol, the reduced form, can also help regenerate vitamin E and protect mitochondrial proteins and DNA from oxidative damage.

This is where CoQ10 is relevant for the skin. In a 12-week study, oral CoQ10 reduced wrinkles and microrelief lines and improved skin smoothness, though it did not change skin hydration or dermis thickness.

That said, CoQ10 will not lift, tighten or resurface. That is the job of ultrasound, lasers, RF microneedling and skin boosters. Antioxidant support can look after the foundation, but in-clinic treatments handle the renovation.

May Support Exercise and Physical Performance

Exercise raises energy demand and oxidative stress at the same time, and CoQ10 supports both.

A systematic review of CoQ10 exercise performance studies in athletes found that 30 to 300 mg daily improved antioxidant capacity and anaerobic performance and lowered fatigue markers. For those wondering about specific CoQ10 benefits for men, the raise in energy may help with strength training.

Aerobic performance and body composition, however, did not change. So for men who lift heavy, or women training for their first half marathon, recovery support is the more realistic payoff, not body recomposition. Patients on a body sculpting plan with Clique Clinic ask about this often. Our answer never changes: no supplement makes up for poor training, nutrition, hydration or sleep.

May Support Healthy Ageing

Natural CoQ10 levels may fall with age. Research on human skin cells notes that CoQ10 synthesis decreases with age in several tissues, including the skin.

Most CoQ10 healthy ageing research focuses on this decline, which links to reduced energy, cardiovascular changes, and rising oxidative stress. A review in antioxidants argues that maintaining CoQ10 levels matters in later life, while calling for more research.

This makes it relevant to research on CoQ10 benefits for women and men, since it may help those in their forties and beyond. Still, it is one aspect of the overall health plan, alongside diet, exercise, sleep and preventive healthcare.

May Support Reproductive Health

Sperm and egg cells both have high energy needs and are vulnerable to oxidative stress.

• Men: CoQ10 benefits for men are most often discussed around sperm quality. A meta-analysis found improvements in sperm concentration and motility, but no evidence of higher pregnancy or live birth rates.
• Women: CoQ10 benefits for women focused instead on egg quality. In mice, CoQ10 restored mitochondrial function in ageing eggs, but human evidence is still developing.

CoQ10 is not a fertility treatment and cannot reverse reproductive ageing. Anyone undergoing fertility treatment should discuss supplements with their specialist first.

What Foods Naturally Contain CoQ10?

CoQ10 natural sources include both animal and plant foods. A comprehensive review found that meat, fish, nuts and some oils are the richest sources, while dairy, vegetables, fruits and cereals contain much less.

Foods high in CoQ10 include:

• Organ meats: heart and liver are the best CoQ10 sources. Think chicken hearts and liver in a local soup or stir-fry.
• Meat: beef and chicken.
• Oily fish: sardines and mackerel, including our humble ikan kembung.
• Nuts and seeds: peanuts and sesame seeds, in smaller amounts.
• Certain vegetable oils: modest contributions.

Can You Get Enough CoQ10 From Food?

For healthy adults, the body produces most of the CoQ10 it needs, so food is only one contributor. The same review estimates average dietary intake at just 3 to 6 mg a day, far below a typical supplement capsule.

Currently there is no established daily dietary requirement for CoQ10. Eating CoQ10-rich foods can support a balanced diet without needing to supplement. If nutrition is your focus, Clique’s Meal Surveillance programme can help you build eating habits that actually stick.

Why Might CoQ10 Levels Become Lower?

Low CoQ10 levels in the body might be due from:

• Age: natural production tends to slow over time.
• Health conditions: levels may differ in people with certain chronic conditions.
• Medications: statins, for example, lower cholesterol by blocking a pathway the body also uses to make CoQ10.

Primary CoQ10 deficiency, caused by genetic defects in how the body makes it, is rare. Also, low CoQ10 has no set symptoms you can self-diagnose. One possible symptom is fatigue and muscle aches, but these symptoms can have other causes. If you take a statin and notice muscle pain, speak to your doctor. Never stop prescribed medication on your own.

Should You Get CoQ10 From Food or Supplements?

CoQ10 natural sources like meat and fish are packaged with protein, fats, vitamins and minerals. CoQ10 supplements deliver much more concentrated doses and are usually taken for a specific purpose, not as a replacement for a good diet.

If you do need CoQ10 supplements, here are some data to consider before buying:

• Most CoQ10 supplements contain either ubiquinone or ubiquinol.
• CoQ10 is fat-soluble, so absorption depends on formulation and is generally better with a meal containing some fat.
• Check if supplementation makes sense, taking into account your age, health, medications and goals.

A healthcare professional can tell you whether you actually need them.

What Is the Difference Between Ubiquinone and Ubiquinol?

• Ubiquinone: the oxidised form of CoQ10.
• Ubiquinol: the reduced form of CoQ10, and the one that acts directly as an antioxidant.

The body converts between the two. Ubiquinol is often marketed as better absorbed, but one comparison found intestinal absorption varied widely between people, regardless of which form was taken. From a formulator’s point of view, the delivery system matters as much as the form.

Research comparing products has found that softgel capsules of either form gave the highest bioavailability. One form is not automatically better for everyone.

Is CoQ10 Safe to Take Every Day?

Is CoQ10 safe for most healthy adults?

Yes. The NCCIH reports no serious side effects, though mild digestive upset or insomnia may occur.

Possible CoQ10 side effects include:

• Digestive upset or nausea
• Headache
• Trouble sleeping

Just be aware of the interactions of CoQ10 with other medications such as blood thinner warfarin, insulin, and some cancer treatments. Anyone on ongoing medication should check with their doctor first. The same caution applies for pregnant or breastfeeding women.

So, can you take CoQ10 every day? Results from studies favour daily doses for months at a time. But it should have a clear purpose, since more CoQ10 doesn’t automatically improve health.

Final Thoughts

CoQ10 is made naturally by the body and supports both cellular energy production and antioxidant defence. These roles explain its relevance to heart health, exercise, healthy ageing, skin and reproductive health. Men and women share the same core CoQ10 functions, even if their health goals differ.

Organ meats, meat, oily fish, nuts and seeds are rich in CoQ10. Food and supplements play different roles because the body already makes most of what it needs. Whether supplementation suits you depends on your health, medications, diet and nutritional needs.

Thinking about CoQ10 or other supplements as part of your nutrition or healthy ageing goals? Personalised guidance helps you work out what genuinely fits your body. Our doctors at Clique Clinic can look at the full picture, from your health history to your skin goals, and help you plan a sensible next step.

Drop us a message on WhatsApp and let’s chat.