The Supplement: Coenzyme Q10
What is it? Coenzyme Q10 is a molecule naturally produced by the body. It is found in the mitochondria and acts, as the name implies, together with enzymes to help break food down to generate energy. Cells that demand more energy have higher concentrations of CoQ10, such as cells in the heart, lungs, adrenal glands, and skeletal muscle. Unfortunately, as we age, the body's ability to naturally produce CoQ10 drops. Peak CoQ10 production is around our mid-20's after which production continuously declines. It can decline to as much as 50% by age 60.
Food sources: Meat (especially organ meats such as liver), poultry, oily fish (such as salmon or tuna), whole grains, and oils from nuts are the richest sources. CoQ10 is best absorbed when consumed with a fat or oil because it is fat-soluble.
Interesting Fact: CoQ10 is also known as "ubiquinone",which is fitting because of its ubiquitous presence throughout the body, in every single cell.
Link with glycemic control: While limited research is available directly evaluating CoQ10 effects on blood sugar or insulin sensitivity, there are a few studies that show modest effects on blood sugar control of diabetics. A common trend in both animal studies and humans is that those with diabetes have less CoQ10 concentrations.
One well-designed study published in the European Journal of Nutrition found significant improvement in long-term glycemic control (measured by a blood test called "HbA1C") with CoQ10 supplementaion in type 2 diabetics. Several other studies also found reduced levels of fasting blood glucose or increased insulin sensitivity with CoQ10 supplementation. One study even found that CoQ10 supplementation helped prevent the progression of predabetes to diabetes.
Why would CoQ10 directly influence blood sugar control? Researchers suggest it may be due to the fact that glucose metabolism requires the use of multiple processes, one of which directly requires CoQ10. For example, CoQ10 has demonstrated its ability to contribute to the expression of 100+ genes involved in metabolism.
Did you know CoQ10 also acts as an antioxidant? In fact, researchers suggest that because of its potent antioxidant capacity, it may help "mop up" some of the oxidation produced by high blood sugar levels. This helps protect the mitochondria's function from being compromised because of excessive oxidation.
If you don't have diabetes, CoQ10 may still be able to help manage blood sugar levels efficiently. In fact, one 2020 study found that athletes can suffer from a marginal deficiency in CoQ10 but can benefit from replenishing stores with supplementation, thus improving their athletic performance or recovry from exercise.
It may improve the efficiency of energy production at the mitochondria as well as protect the mitochondria DNA from damage caused by free radical damage. While CoQ10 isn't going to be the cure for diabetes, it may help improve glucose metabolism in the case of a deficiency.
References
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Mehrdadi P, Mohammadi R, Alipoor E, et al. Effect of CoQ10 supplementation on circulating levels of adipokine adipolin in overweight and obese patients with type 2 diabetes. Exp Clin Endocrinol Diabetes 2016;125:156–62. http://dx.doi.org/10.1055/s-0042-110570
Amin MM, Asaad GF, Salam RF, El-Abhar HS, Arbid MS. Novel CoQ10 antidiabetic mechanisms underlie its positive effect: modulation of insulin and adiponectin receptors, tyrosine kinase, glucose transporters and visfatin in insulin resistant/diabetic rats. PloS One 2014;9:e89169.
http://dx.doi.org/10.1371/journal.pone.0089169
Yoo, J.-Y., & Yum, K.-S. (2018). Effect of Coenzyme Q10 on Insulin Resistance in Korean Patients with Prediabetes: A Pilot Single-Center, Randomized, Double-Blind, Placebo-Controlled Study. BioMed Research International, 2018, 1–6. doi: 10.1155/2018/1613247
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Ho, C. C., Tseng, C. Y., Chen, H. W., Chiu, Y. W., Tsai, M. C., Chang, P. S., & Lin, P. T. (2020). Coenzyme Q10 status, glucose parameters, and antioxidative capacity in college athletes. Journal of the International Society of Sports Nutrition, 17(1), 5. https://doi.org/10.1186/s12970-020-0334-3
