
Coenzyme Q10 Supplementation in Athletes: A Systematic Review
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Time to read 7 min
This article is my attempt at a simplified summary of a scientific paper I found interesting. I’m passionate about sharing scientific knowledge in a way that’s accessible to everyone. However, it's important to remember that many scientific studies, including this one, may not directly apply to you, let alone all people. For example, some studies are conducted on animals or involve small sample sizes, which limits the generalizability of the results. My goal is to present the information responsibly and in layman’s terms, so please keep in mind that the findings should be interpreted with care.
Medical Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read on this website. The information in this article is based on a scientific review and should not be used as the sole basis for treatment decisions. Always consult with a healthcare professional before starting any new treatment or therapy.
Intense physical activity can lead to oxidative stress, muscle fatigue, and potential long-term damage, prompting interest in nutritional supplements that support recovery and performance. In the study, Coenzyme Q10 Supplementation in Athletes: A Systematic Review, Fernandes et al. examined the effects of Coenzyme Q10 (CoQ10) on metabolic, biochemical, and athletic performance outcomes. CoQ10 plays a vital role in mitochondrial energy production and acts as a powerful antioxidant, which may help reduce exercise-induced oxidative stress and improve recovery. This systematic review analyzed data from 16 studies involving athletes from various sports, assessing whether CoQ10 supplementation enhances endurance, strength, and overall performance. By summarizing current research, the authors aimed to clarify CoQ10’s effectiveness in supporting athletic performance and muscle recovery.
Athletes constantly push their bodies to the limit, demanding peak performance and faster recovery. However, intense training can lead to oxidative stress, muscle fatigue, and potential long-term damage. This is where Coenzyme Q10 (CoQ10)—a natural compound involved in energy production and antioxidant defense—might help.
Could CoQ10 supplementation improve athletic performance, aid muscle recovery, and reduce fatigue? This systematic review explores the latest research on how CoQ10 affects metabolism, oxidative stress, and sports performance.
Coenzyme Q10 (CoQ10) is a vitamin-like substance that is naturally present in almost every cell in the body, especially in organs with high energy demands, such as the heart, muscles, and liver. Its primary role is to help generate energy at the cellular level by assisting mitochondria—the "powerhouses" of cells—in producing adenosine triphosphate (ATP), the body’s primary energy source.
Energy production and recovery are critical for athletes. Whether sprinting, lifting weights, or competing in endurance sports, cells rely on ATP for fuel. However, intense physical activity increases oxidative stress, a condition in which harmful free radicals outnumber the body's antioxidant defenses. This can lead to muscle damage, inflammation, and slower recovery.
This study set out to answer three main questions:
To find out, researchers systematically reviewed existing studies on CoQ10’s effects on body composition, biochemical markers, and performance-related outcomes in athletes across different sports.
The researchers followed a systematic review process to ensure accuracy and reliability, analyzing data from multiple scientific sources.
The study reviewed six major scientific databases to find research on CoQ10 and athletic performance:
1,409 studies were identified in total. However, after screening and removing duplicates, only 16 high-quality studies met the strict inclusion criteria.
The review followed PRISMA (Preferred Reporting Items for Systematic Reviews and Meta-Analyses) guidelines and was registered on PROSPERO (CRD42022357750) to ensure transparency and accuracy.
The study found that CoQ10 supplementation had several benefits for athletes, particularly in reducing oxidative stress and improving anaerobic performance.
One of CoQ10's biggest advantages is its ability to combat oxidative stress, which is a major contributor to muscle fatigue and inflammation.
The study found that CoQ10 increased key antioxidant enzymes, including:
It also decreased oxidative stress markers, such as:
Quote from the study:
"CoQ10 supplementation was able to potentiate plasma antioxidant activity, reducing markers linked to oxidative stress and liver damage in athletes from different modalities aged 17 years old and older."
Intense exercise can lead to increased levels of liver enzymes , which indicate stress on the body. However, CoQ10 supplementation significantly reduced these markers:
Lowered liver damage indicators:
Reduced muscle damage markers:
Many athletes take supplements to improve body composition. However, the study found no significant changes in body mass index (BMI), fat percentage, or overall weight.
Lipid and glucose metabolism remained mainly unchanged, except for one study, which found a slight decrease in HDL ("good cholesterol") levels.
CoQ10 had a clear positive effect on anaerobic performance, which includes short bursts of high-intensity effort, such as weightlifting, sprinting, and wrestling.
Anaerobic benefits included:
However, CoQ10 did not significantly improve aerobic performance. Most studies showed no major changes in VO2 max (oxygen uptake), endurance, or long-distance stamina.
The study suggests that CoQ10 is most beneficial for athletes engaged in high-intensity, anaerobic sports rather than endurance activities. Here are the key takeaways:
For athletes considering CoQ10, it is best used as part of a well-balanced nutrition plan under the guidance of a healthcare professional.
This study confirms that CoQ10 supplementation can be a game-changer for certain athletes, particularly those in strength and power sports. While it doesn’t significantly impact endurance, it helps reduce oxidative stress and inflammation, improve muscle recovery and reduce fatigue, enhance anaerobic performance, including power output and strength, and support liver health during intense training. For athletes engaged in high-intensity sports who want to optimize recovery and maintain peak performance, CoQ10 may be a valuable addition to a well-balanced nutrition and supplementation plan.