What is ubiquinol (CoQ10) good for?
Ubiquinol is the most bioavailable form of CoQ10, because it doesn't require any additional processes in order for your body to absorb it.
Ubiquinol and heart research
A lot of research has looked at ubiquinol in people with heart failure, including a review of 14 studies that reported a lower mortality rate and better exercise capacity among those who received CoQ10 supplementation compared with placebo.These and similar findings are the reason why ubiquinol is promoted increasingly often for improving cardiovascular health.
Role in fertility
Another area of ubiquinol research is male and female fertility. Female fertility decreases over time as the number and quality of available eggs declines with age, and it seems that CoQ10, or rather the absence of CoQ10, is directly involved in this decline.Specifically, CoQ10 production slows as you age, and fertility research looks at that alongside oxidative damage in the limited store of eggs; studies suggest that CoQ10 supplementation may sit with those effects.
Likewise, male sperm is susceptible to oxidative damage, which results in a reduced sperm count and a decrease in sperm quality, which can eventually result in infertility. Research reports that taking CoQ10 supplements can improve sperm quality and sperm count by increasing antioxidant protection.
Blood sugar and further research
As you have probably gathered, oxidative stress is a big deal, and it can lead to all sorts of diseases and complications, including metabolic diseases such as insulin resistance and diabetes. A meta-analysis in 2018 looked at how CoQ10 improved insulin sensitivity and blood sugar levels.Reducing oxidative stress also appears in mitochondrial research, which in turn sits inside muscle-function research by making it easier for muscles to contract and improving their ability to perform sustained exercise.
When should I take ubiquinol?
Ubiquinol is a fat-soluble supplement, which means that it is best absorbed when you take it with a meal, especially one that includes dietary fats, such as fish, fatty meat, nuts, seeds, avocados, and similar foods.
Also, some people experience sleep disruption, or even an inability to sleep when taking ubiquinol late in the evening, so it is best taken earlier in the day, with breakfast or lunch for example, in order to avoid any unwanted effects on your sleep schedule.
What else pairs well with ubiquinol?
Also taken with astaxanthin, for cell function
Ubiquinol has been found to pair well with quite a few different vitamins. One prominent example is combining ubiquinol with astaxanthin, a type of reddish pigment found in many aquatic animals such as salmon and lobster.Both have powerful antioxidant properties, and both are known to protect mitochondria from oxidative stress and improve mitochondrial function, crucial for providing the human body with the energy needed to function.
Also taken with vitamin D, for cardiovascular health
Other studies have shown that ubiquinol combines well with vitamin D, especially regarding heart function, and has protective effects on cardiovascular health as well as kidney health. For example, a 2017 study in rodents found additive protective effects when vitamin D was used with CoQ10 in raised blood pressure.Also taken with astaxanthin, vitamin D & vitamin B12
It is also thought that supplementation combining ubiquinol, astaxanthin, vitamin D and also vitamin B12 are studied for energy levels and muscle health, especially for people who are following a vegetarian or vegan diet, which could lead to a deficiency in several key nutrients.Also taken with astaxanthin, berberine, red yeast rice extract & folic acid, for blood sugar levels
Also, a meta-analysis of several studies looked at a variety of blood sugar markers in people with diabetes taking ubiquinol, astaxanthin, red yeast rice extract, folic acid (vitamin B9), policosanols, and berberine.Also taken with pine bark extract & vitamin E, for eye health
In terms of straight up antioxidant properties, one study reported a decrease in overall free radical levels with a combination of ubiquinol, pycnogenol (a specific formulation of pine bark extract) and vitamin E in participants with diabetic retinopathy, a disease of the eyes caused by damage from diabetes.Also taken with aged garlic extract, for cardiovascular health
A combination of ubiquinol and aged garlic extract supplementation was found to have a positive effect on inflammatory markers associated with the progression of atherosclerosis, which is the narrowing and hardening of the arteries due to plaque buildup in the artery walls.Also taken with citrus bergamot, for cholesterol levels and heart health
Citrus bergamot is kept alongside ubiquinol because the pair covers cholesterol levels, heart health and energy levels between the two of them.Also taken with PQQ, for energy levels and brain health
Ubiquinol and PQQ share a shelf because between them they cover heart health, energy levels and brain health.What are natural sources of ubiquinol?
If you are interested in obtaining your daily ubiquinol through your diet, you can often find it in:
Possible side effects of ubiquinol
Possible side effects from taking ubiquinol supplements may include (but are not limited to) the following:
- Heartburn
- Nausea
If you are experiencing negative side effects from taking ubiquinol supplements, stop taking them immediately and reach out to your trusted healthcare professional.
Drug interactions with ubiquinol
The medicines listed below are the ones most often named in interaction reports for ubiquinol, but it is by no means a comprehensive list:
- Blood thinners
- Chemotherapy & radiotherapy
- Statins
If you are taking any prescription drugs or medication, check with your trusted healthcare professional before taking ubiquinol supplements.
Can I take ubiquinol while pregnant or breastfeeding?
Small trials have looked at CoQ10 during pregnancy for pre-eclampsia and fertility, with mixed results, and it isn't a routine supplement. To stay on the safe side, it's best to wait until further research appears before taking ubiquinol during pregnancy.
Remember to always discuss any vitamins or supplements with your trusted healthcare professional while pregnant or breastfeeding, or while attempting to conceive.
Where should I store ubiquinol?
Ubiquinol is almost always sold as an oil held inside a softgel, and the gelatin shell is the part that can degrade over time when kept in a warm environment, so storing it in the fridge is the easy way to keep both the shell and the supplement in optimal condition.
Ubiquinol data sources & further reading
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