It’s no secret that oxidative stress damages our skin. As it accumulates over time, it can become increasingly apparent in our skin. Using moisturizing sunscreen and potent antioxidants can limit the damage caused by free radicals and help our skin appear beautifully smooth and glowing. A lesser-known antioxidant—CoQ10—can also help.
WHAT IS COQ10?
CoQ10 (also called coenzyme Q or ubiquinone) is a potent antioxidant that helps neutralize free radicals that can damage our cells. It’s made in our mitochondria—the powerhouse of the cell where energy is generated. And CoQ10 supports cellular energy production through its role in a chain of chemical reactions.
HOW DOES COQ10 BENEFIT OUR SKIN?
Most of us make less CoQ10 as we age, which can affect how efficiently our cells and organs work. When it comes to our skin, fine lines, density, and smoothness can be compromised. Research shows that supplementing with CoQ10 can protect your skin from free radicals and improve its appearance.
Preclinical studies show that CoQ10 can protect skin cells from oxidative stress and damage caused by UVA and UVB rays, which affect the appearance of the skin over time. CoQ10 even supports the production of collagen—a protein well known to benefit the structure of our skin.
HOW MUCH COQ10 SHOULD I TAKE?
Not many foods contain CoQ10: dietary sources include meat, fish, and nuts. The average American diet gives people about three to five milligrams of CoQ10 daily. If meat, fish, and nuts are not a regular part of your diet, then you’re likely getting even less than that.
There’s not a recommended daily intake for CoQ10, but research shows that supplementing with 30 to 400 milligrams per day can support our overall health. And about 50 to 150 milligrams supports skin health.
