Q10’s positive role in exercise, muscle strength, and recovery

Q10 is a coenzyme of crucial importance to cellular energy metabolism. It also functions as a powerful antioxidant that protects cells against damage caused by free radicals. It’s a fact that cells use more energy during physical activity, and for that reason the impact of free radicals increases. Evidence suggests that supplementation with Q10 in connection with exercise may support energy metabolism, improve performance, and help prevent damage to muscles and other tissues. This is highlighted in a review article published in Archives of Physiology and Biochemistry.

Being physically active is beneficial. However, excessive exercise, including elite-level sports, can be harmful, as it may cause physical injuries, infections, chronic inflammation, and serious illness. A key reason is that the increased energy turnover in the heart, muscles, and other tissues leads to the generation of more free radicals. These are highly reactive molecules that can attack and damage cells and tissues. This becomes particularly dangerous in a state of oxidative stress, when potentially harmful free radicals outgun the protective antioxidants. Since oxidative stress is also linked to reduced performance, impaired recovery, and accelerated aging, the prevention of oxidative stress in connection with exercise is highly relevant. The new review article aimed to investigate the mechanisms of Q10 during intensive training.
Q10 is a unique coenzyme that exists in two forms - ubiquinone and ubiquinol. Both forms are found in the cell’s microscopic powerhouses, the mitochondria. The primary role of ubiquinone is to participate in the process that allows us, with help from the oxygen we breathe, to convert the calories from food – carbohydrates, protein, and fats - into energy in the form of ATP (adenosine triphosphate).
The other form of Q10, ubiquinol, functions as a powerful antioxidant that can neutralize free radicals. This function is particularly important during strenuous physical exercise, when increased energy metabolism automatically produces more free radicals as a by-product.
The review article demonstrated that Q10 supplementation may both support mitochondrial energy metabolism and reduce damage caused by free radicals and oxidative stress. Studies have shown that Q10 supplementation can counteract lipid peroxidation of the fats in cell membranes. Lipid peroxidation is a particularly harmful process that makes cell membranes lose their properties while also triggering chain reactions, where free radicals attack the cell’s mitochondria, proteins, enzymes, and other components.
Evidence further suggests that Q10 supplementation can protect muscles by reducing markers such as creatine kinase (CK), lactate dehydrogenase (LDH-5 or LDH M), and myoglobin (Mb). In addition, Q10 supplementation may promote regeneration of exercise-induced muscle injuries. Q10’s positive effects on exercise can also be summarized as follows:

Energy production and physical performanceFremmer mitokondriernes dannelse af ATP

• Promotes mitochondrial ATP production
• Helps meet the cells’ increased energy demands during training
• Contributes to reducing fatigue and exhaustion

Antioxidant effect

• Functions as an antioxidant, protecting muscles and other cells against free radicals and oxidative stress
• Reduces damage caused by oxidative stress

Regulation of inflammation

• Modulates pro-inflammatory cytokines
• Reduces exercise-induced inflammation that causes pain and injury

Cardiovascular health

• Supports circulation and vascular health
• Protects the cardiovascular system against oxidative damage caused by exercise

Muscle function and recovery

• Reduces muscle soreness
• Promotes healing processes by influencing various biomarkers (CK, LDH-5, and myoglobin)
• Helps reduce exercise-induced muscle damage

Oxygen utilization and strength

• Increases cellular oxygen utilization, which is particularly relevant in endurance sports
• Improves muscle function, potentially enhancing performance

Q10 supplementation and the importance of quality

According to the review article, trials with Q10 supplementation have shown varying results. Several factors such as dosage, duration, type of training, and individual needs may explain the different outcomes.
It is important to be aware that the quality of Q10 supplements varies greatly. Q10 is generally difficult for the body to absorb. In most products, Q10 molecules aggregate and form large indigestible crystals. It is therefore advisable to choose a patented Q10 preparation that has undergone a special heating process to completely dissolve the Q10 crystals. This results in much higher bioavailability, allowing Q10 molecules to enter the mitochondria and perform their dual role as antioxidants and energy catalysts.
In most studies of physical exercise and elite sports, daily supplementation has ranged from 100 to 300 mg of Q10. Several studies have shown that absorption levels off at higher single doses, typically around 200–300 mg. This does not mean the body cannot use more, but rather that there is a saturation point in the intestines per dose.

• We produce most of our own Q10
• Q10 shifts between its two forms as needed
• Endogenous Q10 production declines from around the age of 20
• Cholesterol-lowering statins and certain mitochondrial diseases inhibit the body’s own production
• Strenuous exercise, aging processes, and statins increase the need for Q10

References:

Zhenwu Bin, Liu Wwi. The role of Q10 in exercise tolerance and muscle strength. Archives of Physiolology and Biochemestry. 2025

Coenzyme Q10, Supplementation and Its impact on Exercise and Sport Performance in Humans: A Recovery or a Performance-Enhancing Molecule? Nutrients 2022

Juan Mielgo-Ayuso et al. Antioxidants and Sports Performance. Nutrients 2023