How is CoQ10 good for the brain?
Coenzyme Q10, also known as CoQ10, is a substance that occurs naturally in the human body. It is found in almost every cell and tissue, with high concentrations in organs like the heart, kidneys, liver and pancreas. CoQ10 levels decrease as we age, leading to a growing interest in its potential health benefits and use as a supplement.
- What is CoQ10 and How Does it Function?
- CoQ10 Levels Decline with Age
- CoQ10 Benefits for Brain Health and Cognition
- CoQ10 for Improved Cognitive Performance
- CoQ10 for Memory and Recall
- CoQ10 to Treat Neurodegenerative Disorders
- CoQ10 to Alleviate Migraine Headaches
- CoQ10 Dosage Recommendations for Brain Health
- CoQ10 Versus Idebenone
- Food Sources of CoQ10
- Factors that Deplete CoQ10
- Is CoQ10 Deficiency Common?
- CoQ10 Supplements May Improve Brain Health
- How is CoQ10 good for the brain? Conclusion
- Resources used to write this article
In particular, there has been extensive research into how CoQ10 may benefit the brain and neurological health. This article will provide a detailed look at the evidence on how CoQ10 is good for the brain, its benefits for cognition and brain health, its potential to treat certain neurological disorders, and the recommended dosages.
What is CoQ10 and How Does it Function?
CoQ10 is a vitamin-like compound that plays a vital role in energy production in cells. It is involved in making adenosine triphosphate (ATP), which serves as the main source of energy for driving cellular processes and biological functions.
Specifically, CoQ10 participates in the electron transport chain, shuttling electrons to help generate ATP energy. It also serves as a powerful antioxidant, protecting cells from damage caused by harmful free radicals.
CoQ10 exists in both oxidized (ubiquinone) and reduced (ubiquinol) forms. Ubiquinol is the active antioxidant form and makes up 90% of CoQ10 in the body. Food sources provide ubiquinone, which is then converted to ubiquinol to be used by cells.
CoQ10 Levels Decline with Age
CoQ10 production in the body decreases significantly as we get older. By age 70, CoQ10 levels can drop as much as 65% compared to younger individuals.
This age-related decline in CoQ10 is due to lower synthesis levels, increased oxidation and poor absorption from food. Reduced CoQ10 has been associated with several age-related conditions like cardiovascular disease, cognitive impairment and frailty.
Supplementing with CoQ10 may help restore depleted levels, providing a boost to overall health, vitality and quality of life as we get older. This is especially relevant when considering CoQ10's effects on the brain.
CoQ10 Benefits for Brain Health and Cognition
The brain is one of the organs with the highest energy demands in the body. Neurons require large amounts of energy to communicate, function optimally and stay healthy. This makes the brain particularly susceptible to the effects of declining CoQ10 status.
Research shows that CoQ10 plays several important roles in supporting and protecting the brain:
- Increases ATP energy production - CoQ10 enhances mitochondria function and ATP synthesis in brain cells. This provides more energy for cognition, neurotransmission and overall brain performance.
- Powerful antioxidant - CoQ10 scavenges free radicals and reduces oxidative stress in the brain. Oxidative damage is linked to cognitive decline and neurodegenerative disorders like Alzheimer's and Parkinson's.
- Anti-inflammatory - Neuroinflammation is associated with impaired cognition and memory. CoQ10 has anti-inflammatory effects that suppress inflammatory cytokines in the brain.
- Enhances blood flow - As a vasodilator, CoQ10 improves circulation, oxygenation and nutrient delivery to the brain. Cerebral blood flow is important for optimal cognitive performance.
- Protects neurons - CoQ10 has been shown to guard neurons against toxicity and apoptosis. This helps preserve neurons and synapses for better functional connectivity.
- Enhances mitochondrial function - CoQ10 boosts mitochondrial health, integrity and efficiency. This is vital considering that brain cells have a large number of mitochondria with high energy needs.
Overall, CoQ10 provides multi-faceted support for healthy brain aging and mental acuity as we get older. Let's look at some more specific neurological benefits from studies.
CoQ10 for Improved Cognitive Performance
Multiple studies demonstrate CoQ10's ability to enhance executive function, memory recall, processing speed and overall cognitive performance in aging adults:
- A 12-week trial in 71 adults found that 600 mg per day of CoQ10 significantly improved executive function, mental processing, and attention compared to placebo.
- A double-blind study showed that 200 mg per day of CoQ10 for 90 days improved cognitive function in elderly participants compared to vitamin E and placebo groups.
- A 2015 meta-analysis of 5 studies found that CoQ10 supplementation led to moderate improvement in executive function in healthy older adults.
- A 2010 study in a small group of middle-aged adults found that 90 days of CoQ10 supplementation increased power of concentration and motivation.
- A trial in 42 older women showed enhanced psychomotor speed after 6 weeks of CoQ10 supplementation.
The benefits seem most pronounced in older individuals with already declining CoQ10 status. But improved mental performance is also seen in younger and middle-aged adults as well.
CoQ10 for Memory and Recall
In particular, CoQ10 shows potential for boosting memory - especially visual and spatial recall:
- A 2021 randomized controlled trial in 60 healthy elderly subjects found that 300 mg/day of CoQ10 for 3 months significantly improved overall memory and spatial recall compared to placebo.
- Another RCT showed CoQ10 supplementation for 12 weeks improved short-term memory and learning in aging adults with subjective memory complaints.
- A study in young athletes given 100 mg/day of CoQ10 for 6 weeks showed significantly faster visual memory retrieval times during exercise compared to placebo.
Researchers believe CoQ10 enhances memory by fueling neuron firing through increased mitochondrial ATP production. The energy boost leads to better neuronal communication and information encoding.
CoQ10 to Treat Neurodegenerative Disorders
Given its neuroprotective and antioxidant properties, CoQ10 has been investigated for treating certain neurodegenerative conditions:
- Multiple clinical studies show that 300-1200 mg/day of CoQ10 significantly improves Parkinson's symptoms like tremors, mobility, speech and sleep.
- A phase II futility clinical trial found 1200 mg/day slowed Parkinson's functional decline over 16 months. Larger phase III trials are underway.
- CoQ10 is believed to boost dopaminergic neuron function and slow Parkinson's progression through increased ATP and reduced inflammation/oxidative stress.
- Human trials show that CoQ10 stabilizes cognitive function and slows decline in early Alzheimer's when combined with other antioxidants like vitamin E.
- In a mouse model of Alzheimer's, CoQ10 reduced amyloid plaques, tau phosphorylation and oxidative stress.
- More research is still needed, but the potential is promising for complementary treatment.
- CoQ10 has been shown to slow clinical decline and improve motor function, cognition, and brain scans in early Huntington's patients.
- It likely works by boosting energy metabolism and reducing oxidative damage in the striatum and cortex.
While more research is still needed, CoQ10 shows potential for improving quality of life and slowing down progression in certain neurodegenerative diseases. It is a promising complementary treatment approach.
CoQ10 to Alleviate Migraine Headaches
Multiple studies demonstrate the ability of CoQ10 supplements to prevent migraine attacks and reduce headache frequency:
- A meta-analysis of 5 trials found that 300 mg/day reduced migraine attack frequency by nearly 50% compared to placebo over 3 months.
- Doses up to 400 mg/day significantly outperformed placebo for reducing migraine frequency and disability in a 12-week study of 42 patients.
- CoQ10 is believed to counter migraine by improving cellular energy metabolism and offsetting inflammation/oxidative stress during attacks.
Given its safety and tolerability, CoQ10 is a recommended prophylactic supplement for chronic migraines by neurologists. It also reduces reliance on other pharmaceutical medications.
CoQ10 Dosage Recommendations for Brain Health
Based on the research, CoQ10 dosages between 100-300 mg per day appear effective for general cognitive benefits. Higher daily intakes up to 500 mg are used in cases like Parkinson's, Alzheimer's and migraine.
CoQ10 supplements are best absorbed with food, especially oils or fats. Ubiquinol (the reduced form) gets absorbed 2-3 times better than ubiquinone. Ubiquinol may be the preferred form for optimal uptake.
CoQ10 is very safe even at high doses. Mild side effects can include nausea, diarrhea or insomnia. It is otherwise very well tolerated without significant adverse reactions.
To maintain brain levels, CoQ10 needs to be taken consistently. Splitting the daily dosage into smaller multiple doses may provide more sustained benefits throughout the day.
Consult a doctor before starting CoQ10 supplementation to determine the appropriate dosage for your needs and health status. Testing CoQ10 blood levels can help tailor the dosage as well.
CoQ10 Versus Idebenone
Idebenone is a synthetic analogue of CoQ10 developed as an alternative brain health supplement. Some key differences between idebenone and CoQ10 include:
- Absorption - Idebenone is more bioavailable with higher absorption rates than CoQ10.
- Mechanism - While CoQ10 boosts ATP energy production, idebenone is believed to act mainly as an antioxidant.
- Research - There is wider research on CoQ10 for neurological benefits. Evidence for idebenone is more limited currently.
- Safety - CoQ10 is very well-tolerated. Idebenone has a short safety record and cases of adverse effects.
While idebenone shows potential, experts tend to prefer naturally-occurring CoQ10 currently given its clinical history, safety profile, and additional energy metabolism benefits. But more human trials are still needed comparing the two.
Food Sources of CoQ10
While CoQ10 production declines with age, you can also obtain it from certain food sources:
- Organ meats - Heart, liver and kidney have the highest CoQ10 content. Beef heart tops the list with 39-45 mg per 3 ounces.
- Muscle meats - Beef, chicken and pork contain moderate amounts around 2-5 mg per 3 ounces.
- Fish - Cold water oily fish like salmon and mackerel provide 5-9 mg per 3 ounces.
- Nuts and seeds - Sesame seeds (6 mg per oz), pistachios (1-2 mg per oz) and peanuts (1-2 mg per oz) have measurable amounts.
- Oils - Soybean, canola and olive oils have small amounts.
- Spinach - 1-2 mg per cooked cup.
- Cauliflower - 1 mg per cooked cup.
- Broccoli - 0.5-1 mg per cooked cup.
However, to reach therapeutic dosages, CoQ10 supplementation is likely still necessary because food sources are insufficient. Absorption also varies from foods.
Factors that Deplete CoQ10
Certain factors can increase the loss of CoQ10 stores and raise your requirements for CoQ10 supplementation:
- Aging - CoQ10 synthesis declines significantly as we get older starting around age 40.
- Statin drugs - Statins like atorvastatin and simvastatin deplete CoQ10 levels. Supplementation is recommended.
- Beta-blockers - Beta-blocker heart medications reduce CoQ10 status.
- Diabetes - Higher CoQ10 oxidation and lower blood levels are seen in diabetics.
- Heart disease - Levels drop in conditions like heart failure and coronary artery disease.
- Cancer - Increased oxidative stress and depleted levels are often seen.
- Infections - Chronic viral infections can reduce CoQ10 stores.
- Inflammatory disease - Autoimmune conditions increase CoQ10 requirements.
- Mitochondrial disorders - Primary CoQ10 deficiency is seen in certain inherited mutations.
Maintaining adequate CoQ10 status is particularly important for individuals with these risk factors.
Is CoQ10 Deficiency Common?
While full blown CoQ10 deficiency is rare, suboptimal levels or insufficiency is relatively common. Studies estimate CoQ10 deficiency prevalence at:
- 3-5% in generally healthy adults
- 30-50% in the elderly 60+ years old
- 54% in congestive heart failure patients
- 33-53% in those with atherosclerotic cardiovascular disease
- 39% in type 2 diabetics
Symptoms like fatigue, muscle pain, insulin resistance, headache, dizziness and mood changes can manifest with CoQ10 deficiency.
Testing CoQ10 blood levels can identify clinical deficiency. A level below 0.6 ug/mL is considered deficient. Optimizing levels to 2-3 ug/mL or higher may improve health outcomes.
CoQ10 Supplements May Improve Brain Health
In summary, research indicates that CoQ10 may provide significant benefits for the aging brain, including:
- Enhanced energy metabolism and ATP production
- Reduced oxidative damage and inflammation
- Increased antioxidant capacity
- Improved neuronal communication
- Boosted circulation and oxygenation
- Protection against neurodegeneration
CoQ10 shows particular promise for improving memory recall, information processing, executive function and overall cognition. It also demonstrates potential in complementary treatment of certain neurological disorders like Parkinson's, Alzheimer's and migraine.
Given the safety profile and multiple benefits, CoQ10 is an excellent supplement to consider for supporting long-term brain health and functioning as we age. Work with your doctor to determine if CoQ10 is appropriate as part of your health regimen.
How is CoQ10 good for the brain? Conclusion
CoQ10 is a critically important nutrient that supports every cell in the body. Research has shown it provides a wide range of cognitive benefits and neuroprotective effects due to its role in energy production and as a powerful antioxidant.
Supplementing with CoQ10 can counteract the age-related decline in levels, helping enhance mental performance and potentially aiding in treatment of neurological diseases. Given the strong evidence base, CoQ10 is emerging as an essential supplement for optimal brain health as we get older.
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