Ubiquinone Vs Ubiquinol vs CoQ10: What's the Difference?
CoQ10, commonly referred to as coenzyme Q10, is one of the most well-liked
dietary supplements for cardiovascular health in both the conventional
medicine realm and the alternative or complementary medicine realm. It has
also been linked in studies to regulating blood sugar, boosting fertility,
preventing cancer, and even reducing migraines.
Coq10 Supplement Market size was valued at USD 614.3 Million in 2023 and is projected to reach USD 852.53 Million by 2030, growing at a CAGR (compound annual growth rate) of 5.1% during the forecast period 2024-2030. (R)
As you age, your body produces less CoQ10. In addition, it has been discovered that statin users and patients with specific diseases, such type 2 diabetes mellitus (T2DM), have lower amounts of CoQ10. Restoring CoQ10 levels in T2DM patients may reduce oxidative stress, protect mitochondrial function, and ultimately result in better glycemic control.
CoQ10 supplements may also help atrial fibrillation (a-fib), nonalcoholic fatty liver disease (NAFLD), insulin resistance, heart failure, cancer and migraines (R).We've seen a piqued interest in the antioxidant coenzyme Q10, with people curious about its use in both topical products and oral supplements. But with curiosity comes questions and confusion.
In the case of coenzyme Q10, that confusion usually comes down to its types and names: Why do you sometimes see coenzyme Q10 as ubiquinol—or even ubiquinone? Well, we're here to explain the difference.
What is coenzyme Q10?
First up, let's go over the molecule itself. It's a coenzyme, meaning it
helps enhance the actions of key enzymes in the body. CoQ10 is a unique
coenzyme in that it's also a fat-soluble antioxidant found in almost every cell of your body. It comes in two forms—ubiquinone and ubiquinol—and your body produces the compound naturally, although your levels do
drop as you get older.
"People often ask how many antioxidants you should be using regularly; the answer is: the more the better," says board-certified dermatologist Rachel Nazarian, M.D., of Schweiger Dermatology Group about the role of antioxidants in the body. "The more you can help neutralize unstable molecules caused by free radical formation, the longer you can salvage the health of your cells and skin. There's really no limit to how much you can protect and repair your body!"
And all antioxidants come with their own set of benefits and specialized focus areas for health. CoQ10, in particular, plays several critical roles in the body. The below is not an exhaustive list—for that please check out MindBodyGreen's guide to CoQ10—but it can give you a good indication of what you can expect if you decide to take it via supplementation or topical products.
Its primary role in the body is to support energy production. It's specifically used in the mitochondria, or "powerhouse" of the cells, where CoQ10 transports electrons in your mitochondrial pathways, which in turn produces energy (i.e., ATP energy from the carbohydrates, protein, and fats we consume daily). Because this happens in every cell in the human body, CoQ10 supports overall health, too.
Like all antioxidants, it fights free radicals. But it's not just any antioxidant. In fact, it's the only fat-soluble antioxidant naturally made by the human body. Additionally, it also helps protect against lipid peroxidation, a process by which free radicals break down lipids in cell membranes. Finally, it helps regenerate other antioxidants in the body, supporting the free-radical-neutralizing power of other antioxidants you are ingesting or using.
It also supports skin health, thanks to its antioxidant and energy-promotion abilities. When used via topicals, research has found that topical CoQ10 can significantly decrease facial wrinkles. And a clinical trial found that CoQ10 supplements reduce the appearance of wrinkles and lines while enhancing skin smoothness.
What is ubiquinol?
The difference in the two types of CoQ10 comes down to molecular structure—specifically, ubiquinol contains a hydrogen bond, whereas ubiquinone has been oxidized (the hydrogen bond has been removed).Ubiquinol is the form of coenzyme Q10 that is considered to be the "active" form of the antioxidant, as it is the bioactive form that's utilized in the body. Because it is the active form, it does not need any additional conversion steps to be used by the cells.
Both are present in your body, and your body actually converts the two back and forth naturally as required by cellular pathways. However, ubiquinol is the most prevalent form, accounting for 90% of the CoQ10 in the blood.
As mbg's vice president of scientific affairs Ashley Jordan Ferira, Ph.D., RDN, explains, "CoQ10 is found ubiquitously—hence the name, ubiquinol, the
active form of CoQ10—in every cell of your body." Ferira adds, "In your
cells' mitochondria, ubiquinol is a vital part of cellular energy production
from nutrition we consume daily. A real multitasker, ubiquinol is also a
powerhouse antioxidant."
To revisit the structural differences between the two forms: ubiquinol (the
active form) contains a hydrogen bond, and ubiquinone has been oxidized
therefore removing the hydrogen bond. Ubiquinone must be converted to
ubiquinol (add a hydrogen bond) in the body before it can perform its
functions.
However, because it is the oxidized form, it's also much more stable in specific formats—specifically, ubiquinone comes in handy in certain emulsions and topical formulations.
What is ubiquinone?
Both ubiquinol and ubiquinone are forms of CoQ10 (coenzyme Q10), act as an
antioxidant, substances that may shield your cells from free radicals,
which have been linked to heart disease, cancer, and other diseases.
The main differences between ubiquinol and ubiquinone is that ubiquinol is
the reduced form of CoQ10, whereas ubiquinone is the oxidized form.
Therefore, ubiquinone has more electrons than the ubiquinol.
However, because it is the oxidized form, it's also much more stable in specific formats—specifically, ubiquinone comes in handy in certain emulsions and topical formulations.
Ubiquinol May Be More Bioavailable Than Ubiquinone
The ability of a medicine or other substance to be absorbed and used by the body is referred to as bioavailability. According to some researches, ubiquinol is more bioavailable. However, the study is still inconsistent.A study aimed to compare the effectiveness between ubiquinone and ubiquinol to enhance the CoQ10 status in older men suggests that ubiquinol supplement are more effective than ubiquinone supplement.
However, another study found no significant differences between ubiquinone capsules and ubiquinol capsules in the redox status of the absorbed CoQ10, which indicates that CoQ10 appears in blood almost exclusively as ubiquinol, even if consumed as ubiquinone.
Ubiquinol is More Expensive and Less Stable Than Ubiquinone
Ubiquinol cost more to manufacture than ubiquinone, therefore, they are
more expensive for consumers and researchers. Moreover, ubiquinol is less
stable than ubiquinone, biochemically speaking.
Other Differences
Ubiquinone = oxidized CoQ10 = yellow
Ubiquinol = reduced CoQ10 =
white
In contrast to ubiquinone, which has a characteristic yellowish
color, ubiquinol is essentially white. As soon as ubiquinol is exposed
to oxygen, it transforms back into ubiquinone, which is its oxidized
(and yellow) form.
Ubiquinone = oxidized CoQ10 = yellow
Ubiquinol = reduced CoQ10 = white
Ubiquinol = reduced CoQ10 = white
In contrast to ubiquinone, which has a characteristic yellowish color, ubiquinol is essentially white. As soon as ubiquinol is exposed to oxygen, it transforms back into ubiquinone, which is its oxidized (and yellow) form.
Which one should you use?
You'll see both forms show up in supplements and topicals. And there are benefits to using one over the other depending on the format of the product.For example, in orally consumed dietary supplements, you should look for ubiquinol. Because this is more clinically bioavailable and effective at affecting CoQ10 status and oxidative stress biomarkers, it is used in certain premium supplements in order to reach peak efficacy.
"The Kaneka® form of ubiquinol specifically is the most researched and has
stabilization technologies and patents to boot," explains Ferira,
MindBodyGreen's vice president of scientific affair. "You'll also find
ubiquinone in many CoQ10 supplements on the market, but just know: It's less
bioavailable and biologically active (and thus, cheaper)," adds Ferira.
Given the nature of topical formulations, cosmetic chemists use the more stable version, ubiquinone.
Because skin care topicals contain multiple ingredients, preservative systems for aqueous formulas, and are often readily exposed to air, they need more stabilized actives; otherwise, the ingredient's efficacy will be reduced when it comes in contact with other ingredients, water, and oxygen.
How to Supplement With Ubiquinol
Your body can naturally make CoQ10, but genetic alterations in metabolism, poor diet, oxidative stress, chronic conditions and aging can all interfere with CoQ10 production and lead to CoQ10 deficiency. Statin drugs can also deplete CoQ10.
To maintain good health, an adult body should contain 0.5 to 1.5 g of CoQ10 and sometimes it takes a supplement to keep you there. Dosing requirements will vary depending on your individual situation and needs.
As a general rule, the sicker you are, the more you need. The suggested dose is usually between 30 mg to 100 mg per day if you’re healthy, or 60 to 1,200 mg daily if you’re sick or have underlying health conditions.
To maintain good health, an adult body should contain 0.5 to 1.5 g of CoQ10 and sometimes it takes a supplement to keep you there. Dosing requirements will vary depending on your individual situation and needs.
As a general rule, the sicker you are, the more you need. The suggested dose is usually between 30 mg to 100 mg per day if you’re healthy, or 60 to 1,200 mg daily if you’re sick or have underlying health conditions.
Generally, CoQ10 and ubiquinol are best absorbed when taken with or shortly after a fatty meal, although water-soluble forms can be taken without fats. It's best to divide doses of 100 mg or more into several smaller doses, taken throughout the day.
If you have an active lifestyle, exercise a lot or are under a lot of stress, you may want to increase your dose to 200 to 300 mg per day. Importantly, if you're on a statin drug, you need at least 100 mg to 200 mg of ubiquinol or CoQ10 per day, or more. Ideally, you’ll want to work with your physician to determine your ideal dose.
If you have an active lifestyle, exercise a lot or are under a lot of stress, you may want to increase your dose to 200 to 300 mg per day. Importantly, if you're on a statin drug, you need at least 100 mg to 200 mg of ubiquinol or CoQ10 per day, or more. Ideally, you’ll want to work with your physician to determine your ideal dose.
CoQ10 safety and side effects
At typical doses, CoQ10 and ubiquinol appear to be generally safe, even when taken daily for several years. Gastrointestinal side effects may occur but can be minimized by breaking up the dose throughout the day, although it may interfere with sleep if taken before bed. CoQ10 may interact with certain drugs, including blood thinners and diabetes medications.The takeaway
There are many benefits to adding the antioxidant to your routine (from smooth skin to ATP energy production). But understanding how to best utilize CoQ10 in your daily routine comes down to understanding the intended use (topical and/or supplementation) and key differences in its two types: ubiquinol and ubiquinone.Best Ubiquinol Supplements - Online Buying Guide
1. Ubiquinol Softgels 100mg | Qunol Mega Ubiquinol CoQ10 100mg
2. Ubiquinol Softgels 100mg | Nordic Naturals Nordic CoQ10 Ubiquinol 100 mg
3. Ubiquinol Softgels 200mg | NOW Supplements, Ubiquinol 200 mg
Best Ubiquinone Supplements - Online Buying Guide
1. Ubiquinone Softgels 100mg | Nutrigenomic Naturals Coenzyme Q10 Ubiquinone 100mg
2. Ubiquinone Softgels 200mg | Zebora CoQ10-200mg-Softgels with PQQ, BioPerine & Omega-3
Ubiquinone Vs Ubiquinol vs CoQ10 FAQ
a. How Much CoQ10 Should I Take?
CoQ10 dosages of 90 to 200 mg per day are often advised, while larger doses
of 300 to 600 mg may be necessary for specific illnesses. CoQ10 is a
supplement is generally well-tolerated and safe.
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