Top CoQ10 Benefits for Women: Comprehensive Guide

While Coenzyme Q10 (CoQ10) is often associated with anti-aging cosmetics and referred to as 'the elixir of youth,' the benefits of this compound extend far beyond skincare. CoQ10, due to its antioxidative properties and functions within body cells, may play a crucial role in overall female health.

This comprehensive guide explores the potential top CoQ10 benefits for women and discusses its safety profile and potential side effects to help you make informed decisions about incorporating this compound into your diet.

What is CoQ10?

Coenzyme Q10 (CoQ10) is an organic chemical compound that comprises a group of quinones. CoQ10 is naturally synthesized by the body, and it is mostly present in mitochondria (the powerhouses of the cell).

CoQ10 exists in two main forms:

• Ubiquinone. This is the oxidized form of CoQ10 that helps to support the production of adenosine triphosphate (ATP) in mitochondria.
• Ubiquinol. This is the reduced, active form of CoQ10, which has a higher antioxidant capacity and may support the protection of the body from free radicals and oxidative stress. It is also essential for the production of adenosine triphosphate (ATP) in mitochondria.

The name comes from the Latin word ‘ubiquitarius,’ which means ‘omnipresent,’ indicating that this molecule can be found in every cell of the human body. The body can convert ubiquinone to ubiquinol and vice versa in the Q cycle in mitochondria in cells, depending on its use.

Role in energy production within cells

Coenzyme Q10 plays an important role in cells, helping to convert nutrients into energy. CoQ10 helps with:

• ATP production. ATP is frequently called the 'energy currency' of the cell because it is vital for performing many cellular functions like growing and dividing.
• Mitochondrial function. CoQ10 is present in the mitochondria — the powerhouse of the cell. It participates in a process called oxidative phosphorylation, which produces energy from various nutrients.
• Electron transportation. Electrons are negatively charged particles, and CoQ10 is responsible for moving them through the membrane of the mitochondria, which is necessary for ATP production and for cells to maintain their functions.

Importance of CoQ10 for women’s health

Coenzyme Q10 is essential for maintaining energy production. Some tissues and organs, such as the heart, brain, or muscles, consume a lot of energy, and therefore, they are highly dependent on CoQ10 and its function in the body.

The levels of coenzyme Q10 in humans start to decrease with age, and this is no exception for women and AFAB individuals. Therefore, it is important to source this molecule from CoQ10-rich food or supplements to support overall health and well-being.

Health benefits of CoQ10 for women

The potential benefits of CoQ10 for women span from enhanced energy and improved skin health to better cognitive function or fertility. Here, we discuss the clinical trials and systematic reviews that describe the potential benefits of this coenzyme.

Heart health benefits

Some studies indicate positive effects of CoQ10 on the treatment of cardiovascular diseases. A systematic review published in the Cochrane Database of Systematic Reviews has indicated that the supplementation with this molecule reduced all‐cause mortality and hospitalization for congestive heart failure.

A systematic review published in Advances in Nutrition has indicated that CoQ10 might also improve heart health by reducing blood pressure, especially among participants with medical conditions such as diabetes or dyslipidemia (a group of metabolic imbalances that lead to increased levels of cholesterol or triglycerides in the blood).

Most of the studies include both female and male participants, and the effect on women's and AFAB individuals' heart health has not been evaluated separately.

Brain health and cognitive function

Several studies and systematic reviews have investigated the effect of CoQ10 on the nervous system and neurological diseases using animal models and clinical studies. The supplementation with this molecule has shown potential benefits in reducing symptoms in diseases such as Parkinson’s disease and amyotrophic lateral sclerosis (ALS) in animal models.

However, these benefits have not been observed in clinical trials with humans. Further research is needed to assess whether CoQ10 might improve brain health and cognitive function in humans.

Exercise performance benefits

For women who engage in regular physical activity, CoQ10 may enhance exercise performance. Coenzyme Q10 helps with energy production and has antioxidative properties. Hence, several studies have indicated that it may reduce lipid peroxidation and muscle damage during exercise and reduce muscle damage markers (CK, Mb).

Supports blood sugar control

Coenzyme Q10 may support blood sugar control, which is important for individuals with diabetes or with overweight. The meta-analysis published in eClincial Medicine has assessed the effect of CoQ10 on blood sugar level biomarkers in 40 studies, including more than 2,000 participants with medical conditions such as cardiovascular disease, diabetes, obesity, or polycystic ovary syndrome.

The analysis has shown that supplementation with CoQ10 is particularly beneficial for individuals with diabetes, and the dosage of 100–200 mg/day of CoQ10 has reduced fasting blood glucose and fasting blood insulin levels. Both female and male participants were included. Future clinical studies are needed to understand if CoQ10 affects blood sugar levels in women differently.

Anti-aging and skin benefits

CoQ10 is known to have anti-aging properties. Through its antioxidant features, it is thought to protect the skin from environmental factors such as free radicals, UV radiation, and pollution, potentially slowing down the aging process. For example, a meta-analysis published in Antioxidants has shown that taking 100–150 mg of CoQ10 daily may help decrease oxidative stress in the body, especially among individuals with cardiovascular disease or diabetes.

Because of its antioxidant properties, CoQ10 has become a common ingredient in face creams and beauty products. A study published in Biofactors has shown that topical application of CoQ10 increases its levels in the skin, helping to boost skin cell energy metabolism, reduce free radical levels, and increase antioxidant capacity.

Safety and side effects

According to the National Centre for Complementary and Integrative Health, there are no serious side effects reported that are associated with coenzyme Q10 supplementations.

The overconsumption of CoQ10 might lead to side effects similar to those of other supplements. This includes:

• Stomach upset
• Diarrhea
• Nausea
• Insomnia

It is important to note that CoQ10 might interact with certain medications. CoQ10 has a similar chemical structure to vitamin K, which is essential for blood clotting. Therefore, CoQ10 might interact with blood thinners such as warfarin. The coenzyme might also not be compatible with insulin and certain medications for cancer treatment.

Individuals with certain medical conditions, such as high blood pressure, heart disease, diabetes, or cancer, or those who take blood pressure medications should discuss with a healthcare provider if CoQ10 supplements are right for them.

The safety profile and effectiveness of CoQ10 supplements have not been extensively studied in pregnant and breastfeeding women and AFAB individuals. They should consult with a healthcare professional before taking CoQ10.

Dosage of CoQ10

There is no consensus among health organizations about the recommended daily dosage of CoQ10. According to the review published in Biofactors, the proposed observed safety level of this coenzyme is 1,200 mg/day. However, official organizations have yet to release statements on CoQ10 safety and recommended dosage; therefore, it is advisable to always consult with your healthcare professional about CoQ10 supplementation.

CoQ10 can be found in different forms of supplements, including, among others, capsules, soft gels, or powders. It is available in both forms: oxidized (ubiquinone) and reduced (ubiquinol). Discuss with your healthcare provider which type of CoQ10 is right for you.

Natural sources of CoQ10

Coenzyme Q10 can be found in foods such as:

• Fatty fish (e.g., salmon)
• Organ meats (e.g., liver, kidneys)
• Whole grains (e.g., oats)
• Nuts and seeds (e.g., sesame seeds)

The content of CoQ10 in foods is moderate. Individuals seeking to increase their coenzyme Q10 levels might consider taking dietary supplements.

Final word

Coenzyme Q10 has become increasingly popular among health-conscious individuals. Its antioxidative properties and role in energy production may bring potential benefits to women's and AFAB individuals' health. This includes potential reduction of the risk of heart failure, decrease in blood pressure, and aid in blood sugar level control. CoQ10 has also been shown to have some beneficial effects for improving skin health and enhancing exercise endurance.

While CoQ10 may have potential health benefits, it might not be suitable for everyone as it can interact with blood-thinning or diabetes medications. Discuss with your healthcare provider if taking CoQ10 supplementation is right for you, and combine it with other healthy practices like a balanced diet and regular exercise.