When it comes to optimizing our health, supplements play a significant role. Two compounds that often come into the spotlight are CoQ10 and ubiquinol. They are required for proper cellular function and have a documented plethora of health benefits. Ubiquinol and CoQ10 are often associated with each other and sometimes interchanged, but many have been wondering about the similarities and differences between them.
Ubiquinol is fundamentally the same as CoQ10. But more accurately, CoQ10 is the general term and it can be classified into two forms: ubiquinol (active form) and ubiquinone (inactive form).
Ubiquinol supports energy production, acts as an antioxidant, promotes heart health, contributes to healthy aging and cellular function, and may support fertility. Its versatile properties make it beneficial for overall well-being.
Ubiquinol supplementation is generally safe and well-tolerated. A dose of 100–300 mg per day is generally recommended.
If you are considering taking a CoQ10 supplement, it is important to choose the ubiquinol form. Ubiquinol is the more effective form of CoQ10, and it is also more easily absorbed by the body.
Understanding the differences between these two compounds can help make a more informed choice about supplementation. In this article, we will discuss the facts surrounding ubiquinol and CoQ10 and explore the various health benefits of supplementation.
What is ubiquinol?
Ubiquinol is the active form of CoQ10, a fat-soluble compound found in all cells of the body with a fundamental role in powering the body's energy production process. It is particularly abundant in organs with high energy demands, such as the heart, liver, and kidneys, to help support their optimal function.
Additionally, ubiquinol also acts as a potent antioxidant, protecting our cells from oxidative damage caused by harmful free radicals. Studies show that natural ubiquinols have stronger antioxidant activity compared to other traditional and synthetic antioxidants.
How ubiquinol and CoQ10 are different?
Ubiquinol and CoQ10 are technically the same. More accurately, CoQ10 is a general term that has two names depending on the form: ubiquinol (active, reduced form) and ubiquinone (inactive, oxidized form).
Ubiquinone is the predominant form of the compound in our bodies. It first needs to be converted into ubiquinol, the active form, to perform its functions. Structurally, ubiquinol has an extra pair of electrons compared to ubiquinone, which allows it to easily donate electrons in order to quench free radicals.
Here is a summary of key differences of CoQ10 forms ubiquinol and ubiquinone:
|Reduced form of CoQ10
|Oxidized form of CoQ10
|More easily absorbed by the body
|Less easily absorbed by the body
|Less bioavailability; varies depending on the formulation
|More effective at protecting cells from damage
|Less effective at protecting cells from damage
What is ubiquinol good for?
Since it is the active form, ubiquinol supplementation is more beneficial in improving health, and research has found superior health benefits from ubiquinol intake compared to ubiquinone.
Here are some of the key areas where ubiquinol can have a positive impact:
- Enhanced energy levels. Ubiquinol plays a vital role in energy production within our cells, therefore it can improve energy levels and overall vitality. In a study conducted by researchers from the University of Granada, ubiquinol supplementation was shown to improve physical performance and energy metabolism and prevent muscle damage during high-intensity exercise.
- Improved heart health. Ubiquinol can also provide cardiovascular support, helping maintain a healthy heart. The American Journal of Cardiovascular Drugs recently published that ubiquinol supplementation of 400 mg/day for 3 months led to significant improvement in the function of the cells lining the cardiovascular blood vessels in patients with heart failure.
- Anti-aging effect. With its notable role in energy production and antioxidant defense, ubiquinol can maintain cellular integrity and prevent aging-associated diseases. Previous research highlighted that while both CoQ10 forms have anti-aging effects on skin cells, ubiquinol was found to be more efficient compared to ubiquinone in preventing characteristics of skin aging.
- Fertility support. Studies also suggest that ubiquinol may improve male and female fertility. In patients with low sperm counts, ubiquinol was shown to significantly improve sperm density, motility, and morphology.
How much ubiquinol should I take?
The recommended dosage of ubiquinol can vary depending on individual factors and health conditions. As a general guideline, typical doses range from 100 mg to 300 mg per day. This is also the amount generally indicated on ubiquinol supplement labels. However, some people may need to take more ubiquinol, especially if they have chronic diseases or specific conditions that negatively affect their CoQ10 levels.
It is important to seek the advice of healthcare professionals that can provide personalized recommendations based on your specific requirements.
Side effects of ubiquinol supplementation
Ubiquinol supplementation is generally safe and well-tolerated.
However, some people may experience mild symptoms, including:
- Stomach discomfort
These effects are usually temporary and get better with time or by changing the dosage. It is also important to note that ubiquinol may interact with certain medications, such as blood thinners and chemotherapy drugs.
Ubiquinol vs. CoQ10: Which should you choose?
CoQ10 is the general term that encompasses both ubiquinol (active form) and ubiquinone (inactive form). So, when deciding between CoQ10 and ubiquinol, the choice primarily comes down to the specific form you prefer to take.
Based on the facts laid out in this article, ubiquinol is generally the form that you should choose, but you may also consider these important points when making a choice:
- Bioavailability. Ubiquinol has higher bioavailability since it is already in its active form. Since our body needs to convert the ubiquinone first into ubiquinol to be functional, taking ubiquinol directly is a preferred choice for individuals with absorption issues or impaired enzymatic functions.
- Age and lifestyle. As we get older, our bodies may have a harder time converting the ubiquinone form of CoQ10 to ubiquinol. Additionally, certain diets or medications can affect this conversion process. In such cases, supplementing with ubiquinol directly may be more beneficial.
- Specific health concerns. Some research suggests that ubiquinol may have advantages over ubiquinone in certain health conditions. For example, ubiquinol supplementation was demonstrated to be more effective in improving heart function in individuals with heart disease.
- Personal preferences. Each person's body may respond differently to ubiquinol and ubiquinone. Personal experimentation and consultation with a healthcare professional can help determine the best choice for you.
- Cost. In general, ubiquinone tends to be less expensive compared to ubiquinol. Hence, if cost is a concern or if you have no issues with your body's ubiquinone-to-ubiquinol conversion ability, then ubiquinone can still provide benefits.
Ubiquinol, with its superior bioavailability, is advantageous for individuals with compromised conversion processes or who are aiming for better health effects. However, in choosing between ubiquinol and ubiquinone, your personal requirements and considerations should also be considered. Consulting with a healthcare professional is highly recommended to determine the most suitable option based on individual health status, potential interactions with medications, and specific health goals.
What is the difference between ubiquinol and CoQ10?
Ubiquinol and CoQ10 are fundamentally the same. More specifically, CoQ10 has two forms: ubiquinol (the active form) and ubiquinone (the inactive form). Ubiquinol is considered to have higher bioavailability and may be more suitable for individuals with impaired conversion processes or specific health conditions.
Which is better: Ubiquinol or CoQ10?
Ubiquinol is generally considered the better form of CoQ10. However, the choice between ubiquinol and CoQ10 depends on individual needs. When deciding between ubiquinol or CoQ10, consider these important factors: bioavailability, conversion process, age and lifestyle, specific health concerns, and personal preferences.
Are there side effects associated with ubiquinol or CoQ10 supplementation?
Ubiquinol and CoQ10 are generally well-tolerated, and side effects are rare. However, some individuals may experience side effects like nausea, stomach upset, and headaches. Additionally, ubiquinol may have interactions with certain medications such as blood thinners and potentially compromise the effectiveness of these medications.
- ChemistrySelect. Antioxidant Efficacy of Natural Ubiquinol Compared to Synthetic References – In Vitro Study.
- American Journal of Cardiovascular Drugs. Ubiquinol Improves Endothelial Function in Patients with Heart Failure with Reduced Ejection Fraction: A Single-Center, Randomized Double-Blind Placebo-Controlled Crossover Pilot Study.
- Free Radical Biology and Medicine. Anti-ageing effects of ubiquinone and ubiquinol in a senescence model of human dermal fibroblasts.
- Journal of Urology. Effects of the Reduced Form of Coenzyme Q10 (Ubiquinol) on Semen Parameters in Men with Idiopathic Infertility: a Double-Blind, Placebo-Controlled, Randomized Study.
- Antioxidants. Therapeutic Potential and Immunomodulatory Role of Coenzyme Q10 and Its Analogues in Systemic Autoimmune Diseases.
- Ugeskr Laeger. Interaction between warfarin and coenzyme Q10.
- Antioxidants. Ubiquinol Short-Term Supplementation Prior to Strenuous Exercise Improves Physical Performance and Diminishes Muscle Damage.