Feb 10, 2025
by Yesha Karmeli

Q10 Ubiquinol – A key factor for vitality and health

Feb 10, 2025
by Yesha Karmeli

Q10 / Ubiquinol

Increase physical performance with Q10 / Ubiquinol

Over the course of life, the body's own resources diminish—be it in the form of cellular energy or natural antioxidant protection. A particularly important component in this complex process is coenzyme Q10, which exists in its active, reduced form as ubiquinol. As endogenous Q10 production declines with age, ubiquinol supplementation is increasingly becoming a focus to support health, particularly heart function and general well-being.

1. What is Q10 Ubiquinol?

Coenzyme Q10 is a fat-soluble molecule found in every cell of our body and plays a central role in energy production. It exists in two forms:

Ubiquinone (oxidized form): Mainly found in dietary supplements.
Ubiquinol (reduced form): The active and direct-acting form, which acts as a powerful antioxidant and is essential for energy production in the mitochondria.

Ubiquinol is characterized by its high bioavailability, which makes it particularly interesting for older people and people with chronic diseases.

2. The role in mitochondrial function and energy production

Mitochondria, the “power plants” of the cell, are responsible for the production of adenosine triphosphate (ATP) – the universal energy source for cellular processes.

Mitochondria, the "powerhouses" of the cell, are responsible for the production of adenosine triphosphate (ATP) – the universal energy source for cellular processes. Q10 ubiquinol plays a central role in the electron transport chain by transferring electrons and thus supporting ATP production. With increasing age and under stress conditions, not only the number of mitochondria decreases, but also the Q10 level. This can lead to an energy deficit in the cells, which manifests itself in, among other things, reduced performance and increased susceptibility to disease. The targeted intake of ubiquinol can help counteract these age-related changes.

3. Antioxidant properties – protection against oxidative stress

Free radicals are produced during normal metabolic processes, but in excessive amounts they can lead to oxidative stress—a key factor in cell damage and the aging process. Ubiquinol acts as a powerful antioxidant that neutralizes these free radicals, thus protecting cells and tissues from oxidative damage. This not only slows the natural aging process but also reduces the risk of chronic diseases, especially cardiovascular diseases.

4. Positive effects on heart health

The heart is an energy-intensive organ that relies on a continuous and efficient energy supply. Several clinical studies, including the internationally renowned Q‑SYMBIO study, have shown that supplementation with coenzyme Q10—particularly in the form of ubiquinol—offers significant benefits in patients with heart failure:

Improves heart function: Ubiquinol supports mitochondrial energy production in the heart muscle, leading to better contractility.
Reduction of cardiovascular events: Regular intake can reduce the number of hospitalizations and contribute to lower mortality in the long term.
Improved quality of life: Patients report less fatigue and increased physical resilience, which has a positive effect on everyday life.

These effects are particularly visible in older people, in whom the endogenous production of Q10 has already declined.

5. Other health benefits of Q10 Ubiquinol

In addition to its central role for the heart, ubiquinol offers numerous additional benefits:

Increased physical performance: Improved cellular energy supply can reduce fatigue and exhaustion.
Support of the immune system: Antioxidant protection helps the immune system work more efficiently.
Promotes skin health and anti-aging effects: Protection against free radicals can also slow down skin aging and reduce the appearance of wrinkles.
Mitochondrial optimization: Healthy mitochondrial function is crucial for the prevention of many age-related diseases and thus contributes to overall vitality.

6. Study situation and scientific findings

The positive effects of Q10 ubiquinol have been proven by numerous studies. In addition to the findings from the Q‑SYMBIO study, other randomized, placebo-controlled studies demonstrate that regular ubiquinol supplementation:

Supports mitochondrial function and improves cellular energy metabolism,
Reduces oxidative stress and thereby minimizes age-related cell damage,
Improves heart function and thus counteracts cardiovascular diseases.

These results support the use of ubiquinol as a useful supplement – especially in the age group in which natural Q10 levels decrease.

7. Dosage and instructions for use

The optimal dosage of Q10 Ubiquinol varies depending on individual needs and health status. Many clinical studies have described dosages between 100 mg and 300 mg per day as effective and safe. To improve absorption, it is recommended to take it with a high-fat meal, as Q10 is fat-soluble. Before starting supplementation, especially if you have existing medical conditions, you should consult a physician to determine the appropriate dosage.

8. Q10 Ubiquinol in the context of a healthy lifestyle

Although ubiquinol offers numerous beneficial effects, it should not be viewed as a miracle cure on its own. Rather, a combination of a balanced diet, regular exercise, and a healthy lifestyle is the foundation for sustainable health. Ubiquinol can serve as a supporting building block to optimize cellular energy production and reduce oxidative stress.

Q10 Ubiquinol is far more than just a dietary supplement—it is an essential component of cellular health and plays a crucial role in energy production and antioxidant protection. Especially in old age, when the body's own Q10 levels decline, supplementing with ubiquinol can help improve heart function, increase physical performance, and promote general well-being. Numerous scientific studies support these positive effects, making Q10 Ubiquinol a valuable addition to a holistic health concept.

For all those who want to maintain their vitality even in old age, ubiquinol offers a useful supplement – always in consultation with a medical or nutritional expert in order to optimally consider individual needs.

Below you will find a clear summary of the most important studies that have examined the influence of selenium and Q10 (especially in combination) on cardiovascular health, life expectancy and other parameters in older people.

1. Epidemiological study on selenium levels and mortality

Study:
Alehagen U, Johansson P, Björnstedt M et al.
Publication:
Eur J Clin Nutr 2016; 70(1): 91–96
Population & Design:
688 elderly Swedes were observed for approximately 6.8 years.
Results:
- The average selenium level was 67.1 μg/l – a comparatively low value.
- After adjusting for relevant risk factors, the quartile with the lowest selenium levels was found to have a 43% increased risk of all-cause mortality and a 56% increased risk of cardiovascular mortality.
Meaning:
These results provide important evidence that low selenium levels are associated with increased cardiovascular risk and mortality.

2. Q10 supplementation in heart failure – The Q‑SYMBIO study

Study:
Mortensen SA, Rosenfeldt F, Kumar A et al. (Q‑SYMBIO Study Investigators)
Publication:
JACC Heart Fail 2014; 2(6): 641–649
Population & Design:
420 patients with moderate to severe heart failure; randomized, double-blind, multicenter, over 2 years.
Intervention:
300 mg Q10 daily vs. placebo, in addition to standard therapy.
Results:
- Cardiovascular events: 15% in the Q10 group versus 26% in the placebo group.
- Cardiac mortality: 9% vs. 16%.
- Overall mortality: 10% vs. 18%.
- Reduced hospitalizations for heart failure.
Meaning:
Supplementation with Q10 led to significant improvements in the clinical course and prognosis of patients with heart failure.

3. Interventional study with combined supplementation of selenium and Q10 (4- to 5-year study)

Study:
Alehagen U, Johansson P, Björnstedt M et al.
Publication:
Int J Cardiol 2013; 167(5): 1860–1866
Population & Design:
443 elderly Swedes (70–88 years) in a double-blind, placebo-controlled study.
Intervention:
Daily supplementation with 200 μg selenium and 200 mg Q10 for 4 years.
Results:
- Cardiovascular mortality: 5.9% in the intervention group versus 12.6% in the placebo group (p = 0.015).
- Significant improvement in the cardiac biomarker NT-proBNP (214 ng/ml vs. 302 ng/ml, p = 0.014).
- Echocardiography revealed improved cardiac function.
Meaning:
The combination of selenium and Q10 led to a significant reduction in cardiovascular mortality and improved cardiac function.

4. Long-term follow-ups of the selenium/Q10 intervention

a) 10-year follow-up

Study:
Alehagen U, Aaseth J, Johansson P et al.
Publication:
PLoS One 2015; 10(12): e0141641
Results:
- Persistent reduction in cardiovascular mortality with a hazard ratio of 0.51 (p = 0.0003) for the intervention group.
- Similar risk reductions were also observed for coronary heart disease (CHD) (HR 0.51, p = 0.04).

b) 12-year follow-up

Study:
Alehagen U, Aaseth J, Alexander J et al.
Publication:
PLoS One 2018; 13(4): e0193120
Results:
- Cardiovascular mortality: 28.1% in the intervention group vs. 45% in the placebo group.
- Hazard ratio: 0.59 (p = 0.001).
Importance of both follow-ups:
The positive effects of supplementation with selenium and Q10 persist for many years after the end of active therapy.

5. Influence on quality of life

Study:
Johansson P, Dahlström Ö, Dahlström U et al.
Publication:
J Nutr Health Aging 2015; 19(9): 870–877
Results:
- After 4 years of supplementation, the decline in quality of life in the SF-36 test was significantly lower in the intervention group (e.g., physical health problems: decrease of 7.4 points compared to 31.9 points under placebo, p = 0.008).
Meaning:
In addition to reducing mortality, the combination of selenium and Q10 also improved subjectively perceived quality of life and physical performance.

6. Subanalyses on biomarkers and molecular mechanisms

a) Fibrosis biomarkers

Study:
Alehagen U, Aaseth J, Alexander J et al.
Publication:
Biofactors 2018; 44(2): 137–147
Results:
After 42 months, various biomarkers associated with fibrosis (e.g., cathepsin S, endostatin, galectin 3, GDF-15, MMP-1 and -9, TIMP-1) were significantly lower in the intervention group.
Meaning:
Reduced fibrosis in the heart muscle could be a key mechanism for the observed improvement in cardiac function and reduced mortality.

b) Changes in microRNA

Study:
Alehagen U, Johansson P, Aaseth J et al.
Publication:
PLoS One 2017; 12(4): e0174880
Results:
- In a subgroup (25 participants per group), 145 microRNAs were measured.
- 70 microRNAs showed significant differences; the 20 with the largest differences varied by up to 400%.
Meaning:
These changes in microRNA expression could provide important clues to the regulation of proteins involved in healing processes and the production of selenoproteins.

c) Biomarkers Copeptin and MR-proADM

Study:
Alehagen U, Johansson P, Björnstedt M et al.
Publication:
Biofactors 2015; 41(6): 443–452
Results:
- In the placebo group, copeptin and MR-proADM increased significantly, while in the intervention group the increases were significantly smaller (p = 0.031 and p = 0.024, respectively).
Meaning:
These biomarkers are elevated in heart failure; their lower increase with supplementation suggests a protective effect.

d) Secondary analysis of cardiovascular mortality depending on baseline selenium status

Study:
Alehagen U, Alexander J, Aaseth J.
Publication:
PLoS One 2016; 11(7): e0157541
Results:
- Participants with low baseline selenium particularly benefited from supplementation: In this group, cardiovascular mortality was halved from 24.1% (placebo) to 12.1% (intervention), which corresponds to an absolute risk reduction of approximately 12% and a number needed to treat (NNT) of approximately 8.
Meaning:
This underlines how important the initial selenium status can be for the success of therapy.

e) Influence on the cardiac biomarker NT-proBNP

Study:
Johansson P, Dahlström Ö, Dahlström U et al.
Publication:
Scand Cardiovasc J 2013; 47(5): 281–288
Results:
Supplementation led to significant improvements in NT-proBNP levels, an important marker for heart failure and prognostically relevant for cardiac function.
Meaning:
These results confirm the positive influence of combined supplementation on cardiac function.

Summary

Cardiovascular mortality:
Supplementation with selenium and Q10 leads to a significant reduction in cardiovascular mortality in several studies – both in the primary intervention phase and in long-term follow-ups (up to 12 years).
Cardiac function & biomarkers:
Improvements in cardiac function were demonstrated by significant reductions in NT-proBNP, copeptin, MR-proADM, and fibrosis biomarkers. Furthermore, molecular analyses (e.g., microRNA alterations) reveal interesting mechanisms of cellular adaptation.
Quality of life:
In addition to the objective cardiovascular parameters, a significantly better maintenance of quality of life was also documented with the combined supplementation.
Particularly affected:
The positive effects are particularly pronounced in older people and in those with low initial selenium levels or already impaired heart function.

This extensive body of research provides compelling scientific evidence for the protective effects of selenium and Q10. Particularly in an aging population, these substances can make an important contribution to improving heart health, reducing mortality, and improving quality of life.

Note: The study results presented here are intended for informational purposes only. Individual consultation with a medical professional is always recommended before supplementing.

Yesha Karmeli

https://ory-berlin.de

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- Feb 10, 2025
- by Yesha Karmeli
Chronic diseases and healthier living – opportunities for a longer, more worthwhile life
- Feb 14, 2025
- by Yesha Karmeli
Chromium – friend or foe?

Many people today feel constantly exhausted, in pain, sleep poorly, or notice that their body isn't regenerating as well as it used to. They may even exercise, pay a little attention to their diet – but still lack energy and make no progress. What many don't realize is that the body is often in a state known as "catabolic." This means that it is primarily operating in breakdown mode – rather than building up.

The body has two basic functional states: anabolic and catabolic. The anabolic state represents building, regeneration, healing, and renewal. This is where muscles are built, hormones are produced, and damaged cells are repaired. This is the state in which we recover from exertion, in which we become healthier, stronger, and more resilient. The catabolic state, on the other hand, represents breakdown – here the body switches to generating energy by breaking down its own reserves. This makes sense in the short term, for example during acute stress, fasting, or intense physical exertion. It becomes problematic when the body remains in this breakdown mode permanently – and that is exactly the case for many people today.

A major cause of this is chronic stress. Whether it's professional pressure, constant availability, inner restlessness, or unresolved emotional issues – all of this keeps the nervous system in what's known as sympathetic mode, or the "fight or flight" response. The body releases increased amounts of cortisol, a stress hormone that, in high doses over the long term, inhibits muscle growth, disrupts sleep, and promotes inflammation in the body. This has direct consequences: Muscles are broken down, joints regenerate more slowly, and the immune system is weakened.

Lack of sleep also plays a major role. The most important anabolic processes take place during deep sleep. Growth hormones are released, cells are repaired, and tissue is built. Those who sleep poorly—or too little—lose precious regeneration time night after night. In the long term, this can lead to muscle loss, hormonal imbalances, and chronic fatigue.

Another often overlooked factor is lack of exercise. If you don't move enough in your daily life, you don't stimulate your body to build muscle. Your muscles aren't sufficiently stressed, which pushes your body into a catabolic state. At the same time, you lack the movement to activate your metabolism, stimulate lymph flow, and regulate your nervous system. The body falls into a kind of "standstill" that has nothing to do with true recovery.

And then there's the issue of nutrition and micronutrient deficiencies. Our cells need protein, vitamins, minerals, and healthy fats to repair and rebuild. If these building blocks are missing—for example, due to an unbalanced diet, frequent diets, or poor intestinal absorption—the body simply lacks the material it needs to stay healthy. Older people or people with chronic inflammation in particular often have what's known as anabolic resistance—meaning that even when the body receives stimuli, it can no longer respond well to them because it lacks the right conditions.

In addition, many people suffer from silent inflammation that spreads unnoticed throughout the body. This inflammation blocks important rebuilding processes and also keeps the body in a state of breakdown. Typical causes include a leaky gut, sugar, trans fats, environmental toxins, and chronic stress.

When all these factors come together, the body gradually loses its ability to regenerate. Muscles stop growing, joints heal poorly, skin ages faster, hair falls out—even thinking becomes more difficult. Energy is lacking, strength diminishes, and the joy of life fades.

But it doesn't have to stay that way. The good news is: The body can rebuild itself – if we create the right conditions for it. This primarily means reducing chronic stress, getting good, deep sleep again, exercising regularly – but in moderation and with targeted muscle stimulation – and providing the body with all the nutrients it needs. This also includes identifying and treating inflammation, for example, through gut health, a low-inflammatory diet, and targeted micronutrient therapy.

In functional medicine, this is referred to as an integrative strategy: We look not just at individual symptoms, but at the bigger picture. We strengthen the autonomic nervous system, promote energy metabolism in the mitochondria, and support the body's detoxification systems. This allows body, mind, and emotions to return to balance – and regeneration becomes possible again.

When the body returns to an anabolic state, not only do the muscles recover. Joints, connective tissue, the immune system, and even our mental clarity also benefit. It's a sign that a person is no longer just "surviving," but truly living.

A body under constant stress can't rebuild. It needs rest, nutrition, and exercise—but in the right amounts. Only then can it regenerate, build muscle, heal joints, and regain strength.

Catabolic = breakdown | Anabolic = build-up
The body constantly oscillates between these two states:

Catabolic: Stress, fasting, overtraining, inflammation, nutrient deficiency → muscle breakdown, cellular stress
Anabolic: Regeneration, deep sleep, muscle building, healing, cell repair. These phases alternate in a healthy balance.

But many people today are permanently catabolic:

Chronic stress (cortisol) inhibits anabolic signaling pathways (e.g. mTOR).
Inflammation triggers catabolic processes.
Insulin resistance, lack of exercise and malnutrition block anabolic stimuli.
In old age, anabolic resistance also occurs – the body no longer responds sufficiently to building stimuli.

What can you do? – Ways back to the rebuilding state

This is where functional medicine helps – it asks: What blocks the anabolic state?

And how can we specifically get back into regeneration?

This includes:

(breathing exercises, nature, sleep rituals)
(Muscle stimulation, but not too much – less is often more!)
(e.g. magnesium, B vitamins, amino acids, omega-3)
(Gut health, low-inflammatory diet)
(at least 7–8 hours, sleep hygiene, evening rituals)

1. Movement with building impulse

Strength training (progressive) activates mTOR and IGF-1 – both anabolic signaling pathways.
Short, intense, regenerative – not too much (avoiding training stress).

2. Eat protein-rich food – with rhythm

High-quality amino acids (especially leucine, glutamine, glycine).
Protein-dense meals in anabolic time windows (e.g. after training or in the morning).
HMB, Collagen, Creatine, BCAAs, Ashwagandha, Zinc, Magnesium, Omega-3
mTOR activators: insulin (targeted!), leucine, resistance training

Anabolic substances: The solution: Back to building mode

3. Reduce micro-inflammations

Silent inflammation inhibits anabolic signaling pathways and promotes muscle breakdown.

Measures:

Anti-inflammatory diet (omega-3, curcumin, polyphenols)
Gut health: Avoid leaky gut

Strengthen detoxification: Glutathione, bitter substances, lymph flow

4. Switch the autonomic nervous system

Construction occurs in the parasympathetic nervous system.
Ways to get there:
Breathing exercises, meditation, vagus nerve stimulation
Biofeedback, cold therapy, contact with nature

Integration of functional medicine

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1. Autonomic nervous system

Constant stress keeps us in the sympathetic nervous system (catabolic).
Only in the parasympathetic nervous system can the body build: sleep, digestion, cell healing.

2. Mitochondria & Energy Metabolism

Mitochondria are central players in the structure.
Anabolic phases require energy – without ATP there is no cell growth.
Support: Q10, NADH, B vitamins, carnitine, targeted ketosis/carb cycles3.

Detoxification Toxic load keeps the system catabolic.

Glutathione, sulfur compounds, fasting cycles activate autophagy – help in the transition to anabolic regeneration.

Consciousness & Relationships Those who are stuck in catabolism often also experience mental deterioration: anxiety, irritability, lack of motivation.

A consciously designed anabolic lifestyle (exercise, good food, relaxation) not only strengthens the body – it leads to a clearer mind and more self-confidence.
In relationships, differences become apparent immediately: people in the development mode are more creative, more approachable, and more productive.

The most important points:

Catabolism dominates in cases of chronic stress, inflammation, and deficiency.

Anabolic buildup requires targeted stimuli, proteins, and parasympathetic activation.

Functional medicine provides tools for diagnostics and targeted intervention. You aren't designed for constant stress—your body wants to grow, heal, and renew itself. Give it the chance to do so: with mindful movement, nourishing nutrition, and inner peace. Every muscle, every cell, every feeling can be rebuilt.

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