Coenzyme Q10 (CoQ10) & Ubiquinol: What’s the Difference?
Your body’s muscles rely on special nutrients like coenzyme Q10 (CoQ10) to maintain their health. That includes your most important muscle: your heart. Nearly all your body’s cells contain CoQ10, which is actually a vitamin-like nutrient. Vitamin-like nutrients are similar to vitamins in that they are needed by the body to function, but they can be created by the body.
CoQ10 is essential to energy production and works as an antioxidant. CoQ10 is found in two main forms: ubiquinone and ubiquinol. The relationships between CoQ10 and ubiquinol can seem confusing at first, but we’ll help you make sense of it all. Let’s take a look at how CoQ10 and ubiquinol work along with how they may be able to help support your active lifestyle.
Understanding Coenzyme Q10 Basics
Coenzyme Q10 is a fat-soluble vitamin-like compound that is found in almost every human body cell. It plays an important role in converting the food you eat into energy as part of the mitochondrial function that creates adenosine triphosphate (ATP), the main source of cellular energy. It actually occurs in the body in two forms: ubiquinone and ubiquinol. Ubiquinone is the oxidized form of CoQ10 and often referred to as simply “CoQ10” when talking about nutritional supplements. Ubiquinol is the reduced “activated” form of CoQ10. The body converts CoQ10 into ubiquinol as needed.
CoQ10 is stored throughout the body with the highest concentrations found in the heart, liver, kidney, lungs and muscles. As you get older, the body has a harder time converting CoQ10 into ubiquinol. Parts of the body once rich in CoQ10 begin to show reduced concentrations as one grows older.
CoQ10 was first isolated back in 1957 by Dr. Frederick Crane (1925-2016) while he was working with beef heart mitochondria.1 It wasn’t until the 1980s that research into how CoQ10 interacted with certain health conditions took off. Then in the 1990s commercial sources of CoQ10 supplements hit the markets in various forms.
The Two Forms: CoQ10 (Ubiquinone) vs. Ubiquinol
As previously stated CoQ10 actually exists in the human body in two forms: ubiquinone and ubiquinol. Both forms are used by the body, which converts ubiquinone into ubiquinol on demand. Using a natural reduction-oxidation process, ubiquinone gains two electrons and two protons to become ubiquinol. When ubiquinol becomes oxidized during cellular respiration, it turns into ubiquinone. Thus the body can switch between the two coenzyme Q10 forms.
Ubiquinone (Traditional CoQ10) Explained
At a chemical level CoQ10 consists of 59 carbon (C) atoms, 90 hydrogen (H) atoms and 4 oxygen (O) atoms (C59H90O4). CoQ10 is fat soluble and appears as an orange powder in its pure form.2
Food containing CoQ10 is digested in the stomach and travels to the small intestine where enzymes and bile help with absorption. CoQ10 has been commercially available as a supplement since the 1990s. It has been the subject of extensive studies leading to supplement demand. Since CoQ10 is not water soluble it needs fat to be absorbed efficiently, ideally with a meal that contains a form of fat. Bioavailability is typically low for dried powder form CoQ10, but increases greatly when formulated with ingredients that provide a fat source.
Most commercial CoQ10 supplements are sourced from fermenting specific yeast or bacteria. The resulting CoQ10 is biologically identical to the human body’s own compound. CoQ10 supplements can take the form of capsules, softgels, tablets, liquid, topical cream and more.
Ubiquinol: The Active Form
At a chemical level ubiquinol consists of 59 carbon (C) atoms, 92 hydrogen (H) atoms and 4 oxygen (O) atoms (C59H92O4). Ubiquinol is fat soluble and appears as a milky white powder in its pure form.3 Unlike CoQ10, ubiquinol has only been available as a supplement since the late 2000s due to its highly unstable nature.
Since ubiquinol is the reduced antioxidant form of CoQ10, it is used directly by the body (typically after absorption through the small intestine). Ubiquinol is known as the “active form” because it can be used by the body immediately since it does not have to be converted from CoQ10.
Key Differences Between CoQ10 and Ubiquinol
There are a few important differences between CoQ10 and ubiquinol. When it comes to bioavailability and absorption ubiquinol is already in a form the body can readily use. As previously mentioned, as the body ages it becomes less efficient at converting CoQ10 into ubiquinol. Some experts suggest that older adults may benefit from a ubiquinol supplement, whereas younger adults can benefit from a CoQ10 supplement.*
Pricing differences between CoQ10 and ubiquinol are due to the complexities involved around synthesizing ubiquinol. Ubiquinol oxidizes easily, returning it back to normal CoQ10 if care is not taken. CoQ10 is more stable and easier to package, while ubiquinol requires special handling and packaging.
When it comes to daily dosage there are no official recommended daily intake amounts for either CoQ10 or ubiquinol. Typically though CoQ10 is taken in 100 mg to 200 mg amounts while ubiquinol is taken in 100 mg amounts.
Health Benefits of CoQ10 Supplementation
Your heart is the most important muscle in your body, which is why you need to make sure it has everything it needs to stay healthy. Good nutrition is part of that maintenance plan. While some foods contain natural amounts of CoQ10, for your heart’s support external sources of CoQ10 are available.
CoQ10 is crucial to your body’s cellular energy production (ATP). Research suggests that CoQ10 also plays a part in fatigue reduction.4 It also supports antioxidant activity, protecting cells from lipoperoxidation caused by free radicals.5 It is essential for energy production in heart muscle cells helping maintain cardiovascular health and pumping output. Other benefits include supporting blood sugar and blood pressure levels already within their normal ranges.
CoQ10 supplements are generally well tolerated by the body with only mild side effects.* If you are considering taking CoQ10 or ubiquinol it is best to consult with your healthcare provider first, especially if you are currently taking any medications to prevent any potential drug interactions.
Who Might Benefit from Each Form
As mentioned before CoQ10 availability can change as the body ages, starting to decline as soon as age 20. CoQ10 concentrations in the liver, lungs, kidneys and heart are all affected to various degrees. Experts have suggested that CoQ10 can benefit younger people, while ubiquinol can benefit older people.*
For those looking to supplement their natural CoQ10 levels for a specific health issue, it is best to consult with your healthcare provider about your specific needs. While there are several conditions that CoQ10 may support, only your healthcare provider can help you decide if CoQ10 or ubiquinol can help with your wellness routine.**
CoQ10 supplements have become quite commonly available at a reasonable price. As mentioned previously, due to the difficult nature of synthesizing ubiquinol, it is likely to be more expensive than the more easily produced CoQ10.
Because CoQ10 is fat soluble, supplement absorption can be aided greatly by taking it along with a meal that contains some form of fat or taken along with a supplement such as krill oil or coconut oil. CoQ10 and ubiquinol are available in a variety of supplement forms such as capsules, softgels, liquids and topical creams. Finding the right type of CoQ10 or ubiquinol for you can seem overwhelming, so it is best to consult with your healthcare provider to find the form that best matches your health goals.**
Dosage Guidelines and Considerations
There are no official recommended daily intake amounts for either CoQ10 or ubiquinol. Most people take CoQ10 in 100 mg to 200 mg amounts while the most common ubiquinol amount is 100 mg. Due to the nature of ubiquinol already being in the cell’s ready-to-use form, a lower dosage than CoQ10 is typically used. Experts recommend both CoQ10 and ubiquinol be taken during your breakfast or lunchtime meal so that fats in the food can help with absorption. Everyone’s body is different, which is why it is recommended to consult with your healthcare provider to find the exact dosage of CoQ10 or ubiquinol that is right for you.**
Quality Considerations When Choosing Supplements
When looking for a CoQ10 or ubiquinol supplement there are a few things to look for:
- Good manufacturing seals
- Transparency in labeling
- Quality of ingredients and sourcing
- Price and satisfaction guarantees
- Reputation and recommendations
Both CoQ10 and ubiquinol are available in a wide variety of forms to suit your personal needs, from softgels to topical creams. Choosing the right form for you depends on your personal needs.** To support better absorption some supplements are formulated with oils or are in an emulsified form. There are also vegan, non-GMO, gluten free and Kosher options available.
Swanson is committed to the health, well-being and safety of its customers and it shows. Our products meet the highest quality standards backed with third-party lab testing to ensure purity and potency. Our facilities are Good Manufacturing Practice (GMP) certified to ensure that quality.
Conclusion
There is a lot of talk out there about CoQ10 and it can be a bit overwhelming. What you need to remember is that the most common CoQ10 supplement you will find is ubiquinone, which needs a little work to be used by your cells. Ubiquinol is the active form of CoQ10 and is ready to be used by your cells immediately.
Before adding a CoQ10 or ubiquinol supplement to your daily health routine, step back and assess your entire situation. Things like diet, exercise, sleep habits and stress level all play a part in your body’s nutritional needs. If you think your body is missing something, talk to your healthcare provider. He or she can take into consideration things like medical conditions, age and medications to help you find the right type and dosage of CoQ10 or ubiquinol that might benefit you.** If you do find that CoQ10 or ubiquinol can support maintaining your optimum health, make sure to choose a trusted source like Swanson for your supplement needs.
CoQ10 is crucial in creating the fuel your cells need to keep you going, which is why you need to make sure your body’s supply is always topped up. Talk to your healthcare provider about a health plan that ensures your body gets everything it needs to live life to the fullest. The more you know about yourself the better prepared you will be to advocate for your optimum health!**
You be well, now.
Swanson
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
**Contact your healthcare professional for advice if you take any other medications.
Sources
[1] Dilley, R.A. Springer Nature. Read source.
[2] National Center for Biotechnology Information. Read source.
[3] National Center for Biotechnology Information. Read source.
[4] Castro-Marrero J, Segundo MJ, Lacasa M, Martinez-Martinez A, Sentañes RS, Alegre-Martin J. Nutrients. Read source.
[5] Clifford W Fong. Adelaide South Australia Australia. Read source.
About Lindsey Toth, MS, RD
Lindsey is a nationally-recognized registered dietitian and nutritionist with a soft spot for pie. She empowers people to take charge of their health by finding the balance between the pleasure and nourishment in food. Her philosophy is that you should take care of your body because it’s the only permanent home you have. It’s what inspired her to pursue a career in nutrition.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
