Your body produces a molecule every day that is present in all cells, and which you probably hadn't heard of until a few years ago. It's called coenzyme Q10 — or ubiquinone, and in recent decades it has become one of the most studied components in the field of nutrition and well-being.
But what exactly is it? What is it really for? And when does it make sense to take it as a supplement? If you've ever asked yourself these questions — or heard someone else ask them — you're in the right place. Let's try to clarify, simply and directly.
First of all: what is coenzyme Q10?
Imagine your body as a city with millions of small power plants distributed everywhere. These "plants" are mitochondria, organelles present in almost all the cells of your body, and their task is only one: to contribute to energy production.
Well, coenzyme Q10 is — to put it very directly — one of the most important gears in this plant. It is a molecule present within mitochondria and participates in metabolic processes that help cells produce energy.
From a chemical point of view, it is a fat-soluble substance, meaning it dissolves in fats, structurally similar to a vitamin (so much so that it is often improperly called "vitamin Q"). It is present in all cells of the human body — its alternative name, ubiquinone, derives precisely from the Latin ubique, which means "everywhere" — but it is concentrated especially where the demand for energy is highest: heart, liver, kidneys, and muscles.
What coenzyme Q10 is for: the two main functions
If we had to summarize everything in two words, we would say: energy and protection. These are, in essence, the two major functions of Q10.
1. Cellular energy production
Q10 actively participates in the so-called mitochondrial respiratory chain: a series of biochemical reactions through which mitochondria convert nutrients (fats, carbohydrates, proteins) into ATP (adenosine triphosphate), the "energy currency" of cells.
The organs that need it most — not by chance — are those that never stop: the heart first and foremost, but also the liver and kidneys.
2. Antioxidant action
Q10 is also involved in processes related to the antioxidant defense of cells. Our body continuously produces free radicals — unstable and reactive molecules that are generated as a byproduct of metabolism (and which increase with stress, smoking, sun exposure, pollution). If not neutralized, free radicals can contribute to oxidative stress.
Coenzyme Q10 is one of the antioxidant substances produced by the body and can act by intervening in cellular mechanisms that reduce the formation of free radicals.
The problem nobody tells you: Q10 can decrease with age
So far so good. The body produces Q10, Q10 participates in cellular processes. Where's the problem?
The point is that the body's production of coenzyme Q10 begins to decline around 20-30 years of age, and the decrease becomes more pronounced with time. After 40 years, tissue levels can be significantly lower than those of a young adult.
Not just age. Q10 levels also tend to be lower in the presence of certain specific health conditions and in those taking medications that interfere with the synthesis of this molecule as a side effect.
Coenzyme Q10 in food: where to find it
Before thinking about supplements, it's fair to wonder how much of our needs we can cover with diet.
Q10 is present in many foods, especially those of animal origin. The richest sources are:
- Offal and organs (heart, liver): these are the most concentrated food sources
- Oily fish: sardines, mackerel, tuna, herring, and anchovies
- Red meat and poultry: beef, pork, chicken, and turkey contain moderate amounts
- Nuts and seeds: walnuts, pistachios, peanuts, and sesame seeds offer small amounts, especially useful for those following a vegetarian or vegan diet
- Green leafy vegetables and cruciferous vegetables: spinach, broccoli, and cauliflower contain traces of Q10, best consumed raw or lightly cooked
- Vegetable oils: soy, canola, and corn are among the most relevant plant sources
An important aspect to consider is absorption: the dietary bioavailability of Q10 is quite low — it is estimated that only 2-4% of what is ingested with food actually reaches the bloodstream.
Coenzyme Q10 supplements: when it makes sense to take them
Here we are at the point that interests many. Is taking Q10 as a supplement really useful? The answer is: it depends on the situation.
It's not a miracle substance, and no supplement is. But there are contexts in which supplementation can be considered
- After 40-50 years of age, when endogenous production decreases
- In those taking medications that limit the synthesis of this compound
In any case, if you have doubts or are following a drug therapy, the advice is always the same: talk to your doctor or pharmacist first.
Coenzyme Q10 and skin: a growing interest
There's an area where Q10 has gained immense popularity in recent years: skincare. And it's an absolutely well-founded interest.
The skin is one of the organs most exposed to oxidative stress: smog, UV rays, smoke, pollution constantly act on skin cells, accelerating aging. With advancing age and the physiological decline of Q10, the skin may appear less toned and less radiant.
Coenzyme Q10 is now used both in topical cosmetic products (creams, serums) and in food supplements for skin beauty, often combined with other nutrients such as vitamin C, which contributes to the protection of cells from oxidative stress; hyaluronic acid, which promotes skin elasticity and firmness, and vitamin E.
A formula designed by Matt
If this aspect interests you, among the products in Matt's beauty line you will find Hyaluronic Boost with Coenzyme Q10, a supplement that combines coenzyme Q10, hyaluronic acid, vitamin C, vitamin E, and selenium in a single tablet.
It is a supplement designed for those who want to support skin beauty over time.
Exploring Matt's beauty line, you will also find other formulations designed for hair, nails, and general skin well-being, all produced in Italy with selected ingredients.
Contraindications and side effects: good to know
Q10 is generally considered safe for most adults. Side effects are rare and, when they occur, mainly affect the gastrointestinal tract: nausea, digestive upset, loss of appetite. These are almost always mild and dose-dependent reactions.
As always: common sense first. A supplement is not a drug, but it is not neutral either. If you have doubts, ask.
Does coenzyme Q10 provide immediate energy, like coffee?
No, and it would be misleading to think so. Q10 is not a stimulant. It is involved in the metabolic processes related to cellular energy production.
At what age is it useful to start supplementing Q10?
There is no universal answer. Generally, the physiological decrease in endogenous production becomes more pronounced after 40 years of age, and it is in this age group that supplementation is often considered. That said, always evaluate your specific situation with a health professional.
What is the difference between ubiquinone and ubiquinol?
They are two forms of the same compound. Ubiquinone is the oxidized form, while ubiquinol is the reduced form.
Is Q10 good for the skin?
Research indicates it as an interesting active ingredient for skin health, both topically applied and taken orally. Its antioxidant properties help protect skin cells from oxidative stress — one of the main causes of skin aging. Obviously, here too, it is a long-term support and not an immediate effect.
Can I take Q10 with other vitamins or supplements?
Generally yes, Q10 is compatible with most commonly used supplements. Some formulations already combine it with other synergistic active ingredients such as vitamin C, vitamin E, hyaluronic acid, and selenium, for a more complete action. However, pay attention to interactions with medications.
