CoQ10 Pairings for Heart Health, Energy, Skin & Endurance

CoQ10 Pairings for Heart Health, Energy, Skin & Endurance

You may have heard about the benefits of CoQ10, but there is so much more to the story. CoQ10 alone is a pretty amazing compound, but when you pair it with other specific supplements the results can be dramatic. We’re going to look at what makes CoQ10 so great and how you can pair it with other supplements to further your wellness journey.

Understanding CoQ10: The Mighty Molecule Your Body Needs More as You Age

For being such a tiny compound, CoQ10 sure does some heavy lifting. Your body relies on a long list of nutrients, compounds, vitamins and more to function. When it comes to creating energy for your cells, CoQ10 is vital. But, as you grow older, your body’s CoQ10 production can change.

What Is CoQ10 and Why It Matters to Your Health

CoQ10 is a fat-soluble vitamin-like compound found in nearly every cell in your body. It is “vitamin-like” because it is required for your body’s functions, but your body can create what it needs (unlike true vitamins). On a molecular level it consists of 59 carbon atoms (C), 90 hydrogen atoms (H) and four oxygen atoms (O). It is an essential part of energy production, a strong antioxidant, supports the cellular membrane, helps regulate metabolic functions and is a protector of cellular health. In short, it is an unsung hero of your cellular activities.

CoQ10 levels can begin to decline once you enter your 20s. As time goes by your body’s ability to synthesize CoQ10 can suffer. If you are feeling tired, have reduced muscle strength or muscle discomfort your CoQ10 levels may be low. Unfortunately our modern lifestyles can contribute to lower CoQ10 levels. Poor diet, nutritional deficiencies, unhealthy life choices (smoking, drinking and junk food), medication interactions and medication side effects can all impact your natural CoQ10 production.

The CoQ10 Absorption Challenge: Why Pairing Matters

When it comes to making use of CoQ10, a few things have to align. First CoQ10 has to be absorbed by the body from the food you eat. Since it is a fat-soluble molecule, CoQ10 is absorbed more effectively in the presence of a dietary fat. Once CoQ10 is in the body it can be used, but not until it is processed.

To better understand the process you need to learn the difference between the two forms of CoQ10: ubiquinone and ubiquinol. Ubiquinone is the oxidized form of CoQ10 typically found in most health supplements. Ubiquinol is the reduced (active) form of CoQ10 that is ready to use by your cells. Your body takes CoQ10 from food and turns it into ubiquinol that your cells can use.

But as you age, the concentration of CoQ10 found in the body’s tissues can decrease. Young adults are better able to produce CoQ10, while older adults may rely more on CoQ10 found in food or dietary supplements. In some cases taking CoQ10 along with other supplements can help complement their support functions.

Medications That Deplete Your CoQ10 Levels

In some instances there have been interactions between CoQ10 activity and certain medications. For instance, research suggests that statins can interfere with the body’s CoQ10 production.**¹ Not having enough CoQ10 can lead to tiredness, weakened muscles and rapid fatigue during exercise. It is best to consult with your health provider to determine if a CoQ10 supplement is right for you and if so, to determine the proper dosage.

CoQ10 and Heart Health: The Perfect Partners for Your Cardiovascular System

Your heart is the most important muscle in your body, which is why it is so important to make sure it has everything it needs to be in peak condition.

How CoQ10 Supports Your Heart's Energy Needs

Try to clench and unclench your fist continuously for a few minutes, or even an hour. Seems simple, but after a while your forearm muscles are going to get tired. Your heart does the same thing pumping blood all day, every day. It should come as no surprise that the heart is your hardest working muscle in your body and requires a constant supply of fuel. CoQ10 is a vital part of ATP (adenosine triphosphate) synthesis, which heart cells need for energy. CoQ10 also supports overall heart performance like effective cardiac output as well as powerful antioxidant effects.² Research suggests that CoQ10 may be beneficial in maintaining blood pressure within a healthy range. It is plain to see that CoQ10 is key to your heart’s day-to-day function and overall long-term wellness.

CoQ10 + Vitamin K2: The Heart Health Power Duo

When CoQ10 and vitamin K2 team up, your heart wins. As CoQ10 supports your heart’s core pumping function, vitamin K2 supports moving that blood as smoothly as possible through the body. Vitamin K2 helps maintain free-flowing, flexible blood vessels by assisting in the calcium regulation process. Research shows vitamin K2 plays a vital role in making sure calcium goes where it is needed.⁴ Since vitamin K2 is also fat soluble, taking it with food helps provide optimal absorption. Swanson offers a handy CoQ10 (100 mg)/ vitamin K2 (180 mcg) combination supplement so you enjoy the benefits of both at once.

CoQ10 + Omega-3s: Supporting Heart Rhythm and Function

Good rhythm isn’t just for musicians, it’s also good for your heart! Research suggests that omega-3 fatty acids play a key part in a stabilizing heart rhythm for healthy heart electrical activity.⁵ Studies suggest that omega-3s may have benefits that help maintain vascular health.⁶ CoQ10 keeps the heart supplied with energy while omega-3 fatty acids can help maintain healthy cholesterol and triglyceride balance.⁷

CoQ10 + Magnesium: The Overlooked Heart Health Combination

Magnesium plays a key role in heart health such as maintaining electrical stability, ensuring proper heart muscle contraction/relaxation and promoting blood pressure within a healthy range. Both CoQ10 and magnesium support heart muscle energy (as part of ATP synthesis) and overall muscle recovery. Magnesium helps relax blood vessels and supports blood vessel wall health.⁸ Adequate magnesium intake supports muscle strength and comfort and helps fight fatigue. The recommended dietary allowance (RDA) of magnesium for adults can vary between 360 mg to 420 mg depending on a variety of factors.⁹

CoQ10 for Energy Production: Combating Fatigue and Boosting Vitality

Tired of feeling tired? It all comes down to energy and how to make sure your body has enough of it.

The Energy Challenge: If You Feel Tired Despite Adequate Sleep

It takes a constant supply of ATP to fuel your body’s cells. The food you eat is broken down into the basic components cells need to make fuel. Mitochondria inside the cells turn those components into ATP, thus fueling the cells. CoQ10 is a key part of the cellular energy process, but outside factors can leave you feeling drained. There are a whole host of reasons why you may feel tired in this modern world: 

• Habitual stress
• Inadequate nutrition
• Environmental pollution
• Lack of exercise
• Inadequate hydration
• Sleep disruption
• Body discomfort

All these factors leave your body feelings like it's running on empty, because that is exactly what is happening! But it doesn’t have to be that way.

CoQ10 + B Vitamins: The Ultimate Energy Production Team

The B vitamin family is vital for helping CoQ10 turn food you eat into energy your body needs. For example vitamin B2 (riboflavin) helps break down fats while vitamin B3 (niacin) is an essential part of the mitochondria energy process where CoQ10 is hard at work. If you have a high-energy lifestyle, are an older adult or just need extra energy, talk to your healthcare provider about possible benefits from adding CoQ10 and B vitamins to your health routine.

CoQ10 + PQQ: The Next-Generation Energy Pairing

PQQ (pyrroloquinoline quinone) is another vitamin-like compound your body relies on for efficient energy production. PQQ is vital for the creation of new mitochondria, the powerhouse of the cells.¹⁰ Research has shown that PQQ supports cognitive function along with its contribution to cellular energy production.¹¹ While CoQ10 helps crank out the energy your body needs, PQQ makes sure the mitochondrial energy factory is up to the task.

CoQ10 + Adaptogens: Balanced Energy Without the Crash

You already know CoQ10 is key to your body’s cellular energy production. Research suggests that stress increases the rate at which the body consumes ATP.¹² It’s a delicate balance keeping a sustainable energy level without suffering from a crash later. Herbalists have long held adaptogens such as ashwagandha, shilajit and Rhodiola rosea in high esteem for their roles in stress management and energy support.

CoQ10 for Beautiful Skin: Your Ally from Within and Without

It is odd to think about, but your largest organ is your skin. Your skin protects your body from the environment, helps regulate your temperature, gives you information about the world around you and more. That’s a lot of heavy work that takes its toll on your skin cells. CoQ10 plays an active role in maintaining skin health, but it also works great as part of a team.

How CoQ10 Protects and Rejuvenates Skin

The vital role of CoQ10 in the cellular energy process extends to skin cells. CoQ10 supports ATP synthesis in the mitochondria so that cells have plenty of energy for repairs.The powerful antioxidant function of CoQ10 helps protect cellular membranes, protein and DNA which all play a role in healthy skin aging.¹³ By keeping skin cells fully fueled with energy, CoQ10 supports collagen and elastin production, both key proteins for firmer, more elastic skin. Taking CoQ10 orally helps benefit the entire body, but a targeted CoQ10 topical application targets skin cells directly for maximum direct support.

CoQ10 + Vitamin E: The Skin Protection Powerhouse

Vitamin E is also a powerful fat-soluble antioxidant that works to neutralize free radicals. Mechanistically CoQ10 actually regenerates vitamin E back to its reduced form so it is ready to work again.¹⁴ Both ingredients support your skin’s collagen fibers and help to stimulate overall collagen production. Collagen is key to maintaining healthy skin structure and preserving skin’s natural elasticity. When applied topically CoQ10 may benefit skin cell energy production directly through antioxidant support.¹⁵ Swanson makes it easy to gain the rejuvenating benefits from CoQ10 and vitamin E in a single topical cream.

CoQ10 + Vitamin C: Brightening and Tightening Combination

Pairing CoQ10 and vitamin C together delivers a powerful dose of antioxidants that support skin cell protection by neutralizing free radicals that cause cellular damage. Vitamin C also supports collagen production while CoQ10 stimulates cellular energy, both key for skin elasticity and firmness. Research has shown that vitamin C also supports healthy skin tone.¹⁶ When choosing the right vitamin C for your needs there are a few things to consider. Most people do well with a vitamin C topical cream but those with sensitive skin may find that a cream with magnesium ascorbyl phosphate or with sodium ascorbyl phosphate (both vitamin C derivatives) are less irritating.

CoQ10 + Hyaluronic Acid: Hydration Meets Cellular Energy

Hyaluronic acid has an amazing ability to retain water, which is why it is key to healthy skin moisture levels.¹⁷ When paired with the cell regeneration support of CoQ10, skin cells are both well hydrated and ready to repair. Hyaluronic acid is available in oral supplement form for gradual skin support and topical cream form for immediate skin support. While hyaluronic acid can benefit all ages, natural hyaluronic acid skin levels tend to drop faster after age 50.

CoQ10 for Physical Performance: Enhancing Endurance and Recovery

By now you know how important CoQ10 is to cellular energy production, but how can you best leverage those benefits?

How CoQ10 Levels Affect Your Workout Results

Low CoQ10 levels put a limit in your muscle’s energy production during exercise. That means reduced endurance, earlier fatigue and a slower post-workout recovery. Research has shown that CoQ10 supports exercise duration and recovery.¹⁸ If muscles are not hungry for CoQ10 there is a lessened chance of hitting a performance plateau. The body’s CoQ10 concentration levels drop as you get older, which is why older athletes should be particularly aware of potential CoQ10 benefits such as the more bioavailable form ubiquinol. 

CoQ10 + L-Carnitine: The Endurance Enhancement Duo

Energy production is the name of the game when it comes to CoQ10 and L-carnitine. L-carnitine transports fatty acids in the mitochondria so they can be used for cellular energy synthesis. CoQ10 supports the conversion of these fatty acids into energy. Both are critical to energy production. Energy production also requires oxygen. For athletes L-carnitine can support oxygen use during exercise for more endurance.¹⁹ Those who enjoy running, cycling, swimming or other endurance-based exercise may see a benefit from L-carnitine. For high-intensity exercise such as weightlifting L-carnitine supports muscle energy and recovery.

CoQ10 + Creatine: Power Output and Recovery Synergy

You’ve probably heard of creatine in the world of energy supplements. Creatine is an interesting compound that helps produce and recycle ATP. While CoQ10 works in the mitochondria, creatine works in the cytoplasm itself. Research suggests that creatine can benefit those looking to build muscle strength.²⁰ It also supports post-exercise muscle recovery.²¹ Experts recommend taking creatine right before or after a workout.

CoQ10 + Amino Acids: Building Blocks Meet Energy Production

Amino acids are the very building blocks of life. CoQ10 can’t exist without tyrosine and phenylalanine for its foundation. Long-chain fatty acids can’t cross into the mitochondria without L-carnitine. It is important to keep your body supplied with the amino acids it needs to maintain muscle as you age. CoQ10’s strong antioxidant action offers cellular protection while also supporting energy production for repairs. When adding a CoQ10 supplement make sure to combine it with a meal that contains a form of fat to help with absorption. For amino acid supplements it is best to take them before or after exercise.

Creating Your Personalized CoQ10 Regimen

Now that you know a few ways that CoQ10 works along with pairings, let’s find out how they can benefit you most.

Identifying Your Primary CoQ10 Need: Assessment Guide

Are you getting enough CoQ10? Do you have fatigue and/or muscle weakness or struggle to maintain a healthy exercise regimen? As you age your body's levels of CoQ10 tend to decrease. The concentrations of CoQ10 found in major organs such as the liver, lungs, kidneys and heart begin to decline as early as age 20 and drop faster after age 40.

 

Those who have a high physical activity lifestyle, are taking statins, or are simply older adults may need an outside source of CoQ10.**

Optimal Dosing: Finding Your CoQ10 Sweet Spot

While your healthcare provider is the best person to help you find the right CoQ10 dosage for your health needs, there are a few general guidelines. Dosages can range widely from 5mg to 1,200mg per day depending on age and health need. Experts suggest an average adult use 100mg per day. The best time to take a CoQ10 supplement is along with a meal that contains a form of fat to better aid absorption. Experts also suggest taking CoQ10 on a consistent basis for the best long-term benefit. If you are feeling more energy, have better exercise performance, have better exercise recovery, or just feel better overall then you are probably on the right track with your CoQ10 supplementation.

Selecting Quality CoQ10 Supplements

Everyone is different, so how do you find a quality CoQ10 supplement? Swanson’s experts suggest looking for the following:

• Manufacturing seals of approval from third-party sources
• High-quality ingredients from reputable sources
• Clear, detailed ingredient labeling
• Satisfaction guarantee
• Positively reviewed by real customers

Conversely here are a few warning signs of potentially inferior supplements:

• Inaccurate ingredient labeling
• Inconsistent quality
• No third-party approvals
• “Too good to be true” low pricing
• Missing formulation information

If you see any of these warning signs, best to move on to another product.

When you find a supplement that works well for you, you can often make your money go farther by buying in bulk or via automatic subscription.

Integrating CoQ10 with Diet and Lifestyle for Maximum Results

CoQ10 is fat-soluble, so pairing it with healthy fat options helps greatly with absorption. Foods like avocado, nuts, olive oil, salmon and other healthy fat sources are excellent for CoQ10. Your diet can greatly impact your natural CoQ10 production so focus on foods like fatty fish, organ meats, nuts, seeds and antioxidant-rich leafy greens. Maintaining a healthy weight and regular exercise go a long way in keeping intramuscular CoQ10 at a healthy level. Consult with your healthcare provider to create a sustainable lifestyle plan to best manage your health.**

Beyond the Basics: Next-Level CoQ10 Applications

Now that you're familiar with the basic CoQ10 applications, let’s talk about moving to the next level.

CoQ10 for Brain Health and Cognitive Function

Your brain takes an exceptional amount of energy compared to its size. Generating that energy requires a steady supply of CoQ10. High concentrations of CoQ10 can be found in the neuron’s mitochondria. There is growing scientific interest in how CoQ10 affects cognitive health.²² Animal research suggests a connection between CoQ10 supplementation and concentration within the brain.²³

CoQ10 for Reproductive Health

CoQ10 is a crucial player in reproductive health, especially egg and sperm quality.²⁴ Research suggests CoQ10 may play a role in hormone levels as well.²⁵

CoQ10 for Metabolic Health and Blood Sugar Balance

CoQ10 also plays a part in maintaining glucose balance by helping to promote proper modulation of insulin signaling. Its antioxidant properties also help protect the insulin signaling pathways.²⁶ For metabolism CoQ10 supports various functions such as cellular energy synthesis, lipid and glucose metabolism, as well as protective antioxidant properties.

While CoQ10 itself does not directly support weight management, it plays a vital role in cellular energy to support an active exercise routine.

CoQ10 for Immune System Support

You likely don’t think about the energy it takes to run your immune system, but it is more than you think. A strong immune response kicks your body into overdrive producing immune cells, which takes energy.²⁷ Your body actually puts the immune system first when it comes to energy prioritization. CoQ10’s antioxidant action helps protect immune cells as they work. Make sure your body is primed for seasonal support so your immune system is ready.

 

Your CoQ10 Journey: Starting and Sustaining for Lifelong Benefits

If you’ve talked to your healthcare professional you may now be ready to enhance your supplement regimen with CoQ10 and/or one of its pairings. While everyone's body is different, here’s what you can generally expect.

The First 30 Days: What to Expect When Starting CoQ10

After the first few weeks you may notice increased energy, enhanced exercise capacity and more robust recovery. Most CoQ10 supplements are well tolerated but some may have mild digestive discomfort. If you experience unpleasant effects, talk to your healthcare provider about dosage adjustment.**

Long-Term CoQ10 Strategies for Different Life Stages

Differing ages typically need a different plan for CoQ10 usage. 

• Early adulthood (20s to 30s) - At this stage CoQ10 supplementation is more of a preventative approach to healthy CoQ10 levels and antioxidant protection.
• Middle age (40s to 50s) - At this stage CoQ10 supplementation becomes a maintenance strategy, keeping CoQ10 at an optimum level for the body to use.
• Senior years (60+) - At this stage CoQ10 supplementation moves into more therapeutic applications so that the body can continue to repair itself and maintain a healthy energy level.

There are special considerations when it comes to athletes versus non-athletes. Athletes supplementing with CoQ10 generally experience more sustained energy, increased power output, better endurance and faster recovery time.

Working with Healthcare Providers on CoQ10 Supplementation

When it comes time to speak with your healthcare provider about CoQ10 supplements don’t be afraid to ask questions. Have an open, honest conversation about your health concerns and how you think CoQ10 might fit into your healthy routine. Make sure to mention any medical issues, medications or supplements you may already be taking so they can all be taken into consideration. You can even request a blood test to get a baseline for your current CoQ10 levels. Once you and your healthcare provider understand your health goals and body status you can begin planning how to properly integrate CoQ10 into your personal comprehensive health plan.**

Your Next Steps to CoQ10 Optimization

Ready to start with CoQ10 supplementation? Here’s a quick overview: 

• What is CoQ10? A vitamin-like compound that supports cellular energy production and a powerful antioxidant.
• What supplement forms are available? Capsules, tablets, softgels, liquid, cream
• How much should I take? Common daily dosage 100mg to 200mg but varies based on individual needs.*
• When should I take it? CoQ10 should be taken with a meal containing fat for better absorption. 

Always consult with your healthcare provider before starting any supplementation regimen.**

Want to learn more about CoQ10? Check out these articles from the Swanson experts:

Coenzyme Q10 (CoQ10) & Ubiquinol: What’s the Difference?

The Science Behind CoQ10 Benefits: What You Need to Know

CoQ10 and Statins: Can Statins Lead to Low CoQ10?

Foods Rich in CoQ10

CoQ10 Side Effects

Be Heart Smart: Uncover the Cardio Secrets of CoQ10 & Vitamin K2

If you are interested in the potential benefits that CoQ10 could add to your health routine, talk with your healthcare provider today. The sooner you start taking charge of your health, the sooner you can reap the benefits!

 

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.

 

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