CoQ10, menopause and what the latest research tells us

If you’ve spent any time researching fertility or wellbeing supplements, you’ve probably come across CoQ10 and its active, most bioavailable form – ubiquinol. It’s often talked about in relation to egg quality, mitochondrial health and cellular energy production, particularly in fertility circles where women are looking for ways to support overall reproductive wellbeing.

But recently, while researching supplements for midlife health (and especially as someone entering the perimenopause years myself – I turned 40 this spring), I’ve noticed a growing conversation around CoQ10 and menopause. Peri, and full. 

More specifically, I’ve become increasingly aware of the role the more bioavailable ubiquinol may play in supporting my cardiovascular health, antioxidant balance and overall wellbeing during this hormonal transition. All aspects which feel more serious – and close to hand – as I leave my 30s behind. 

A shift in my focus

To better understand the emerging research around CoQ10 and menopause, I spoke to Melissa Olivadoti, Ph.D., CMPP, President at Assisi Consulting LLC and Medical Affairs Consultant to Kaneka Nutrients, global leaders in the production of high-quality ubiquinol.

Melissa says, “When women think about menopause, they often think about managing changes to their sleep, moods, and cycle. But there’s another side to the story – estrogen is a powerful antioxidant that protects the body from free radicals and oxidative stress. Decreases in estrogen can leave women at risk to higher levels of oxidative stress.”

That’s where antioxidants like ubiquinol, a type of CoQ10 – and by extension, gold standard providers like Kaneka Nutrients – are increasingly entering the chat.

Ubiquinol, a naturally occurring antioxidant, is found in almost every cell of the body and in the blood. It plays a central role in the production of cellular energy inside the mitochondria, while also helping to protect cells from oxidative stress. The body naturally produces ubiquinol, but levels decline with age, which is why interest in supplementation tends to increase in midlife.

One thing that’s particularly interesting is the distinction between ubiquinone and ubiquinol. Ubiquinone is the oxidised form of CoQ10, while ubiquinol is the active antioxidant form that the body can use directly. Melissa says, “Levels of ubiquinol decrease with age, because the body becomes less efficient at converting ubiquinone to ubiquinol, and it gets used up faster as it neutralizes higher levels of free radicals over time. Taking a supplement that already contains ubiquinol can be an effective way to support healthy levels in the body.”

If you’re new to the conversation, our guide to ubiquinol vs ubiquinone breaks this down in more detail, including absorption differences and what to look for in a high-quality supplement.

It’s also worth noting that not all CoQ10 supplements are created equal. The quality, stability and bioavailability of ubiquinol matter hugely, particularly because antioxidants are sensitive compounds that can degrade when poorly manufactured or stored. That’s why supplement brands using Kaneka Ubiquinol – a practitioner-recommended formula backed by decades of research – are often top of the recommendation lists.

So, what does the latest research tell us about CoQ10 for menopause?

Over to Melissa Olivadoti, Ph.D., CMPP

Why does CoQ10 matter during menopause?

During perimenopause, estrogen levels begin to decline, which can contribute to the physical, social and psychological changes many women experience. 

Estrogen, however, is an unsung but powerful antioxidant that helps mitigate oxidative stress and supports heart health, so a decrease in levels can have an impact in these areas. At the same time, antioxidants such as ubiquinol (the active form of CoQ10) also begin to decline. 

Supplementing with an advanced formula like Kaneka Ubiquinol can help support heart health and antioxidant balance across this cascade of changes, as well as improve quality of life for women during this stage of life.

How might it support energy levels?

Ubiquinol is important in the creation of cellular energy inside the mitochondria, also known as ATP (adenosine triphosphate), and this cellular energy powers almost every cell in the body. 

As we age, ubiquinol levels naturally decline, and it can become more difficult for the body to produce energy efficiently. At the same time, mitochondria and cells produce more free radicals, which can impact the mitochondria’s ability to generate energy. 

Targeted supplementation helps restore ubiquinol levels to a healthy balance, neutralize free radicals and support the creation of cellular energy inside the mitochondria to help power the body’s functions.

Are there links with mood and anxiety, during (peri)menopause?

Early research suggests ubiquinol supplementation could support mood and anxiety during this transition.  A recent consumer study in menopausal women demonstrated improvements in mood and quality of life, which is encouraging for women going through this transition. 

The study included menopausal women taking 200mg of Kaneka Ubiquinol per day for 60 days. At the end of the study, women reported feeling less irritable and sensitive, with reduced stress and fewer mood swings. The results suggest that ubiquinol may support general health and wellbeing during the menopausal and post-menopausal years.

Are there potential benefits for muscle health?

Ubiquinol supports energy metabolism and cellular wellness during exercise, which can help people get more from their workouts. 

Exercise increases oxidative stress, and too much oxidative stress can impact the growth and repair of cells and tissues such as muscle. Studies have demonstrated that taking Kaneka Ubiquinol may increase resilience during strenuous exercise for elite athletes, during exercise performed at high altitude, and can also help the regular gym-goer better balance excess oxidative stress from exercise.

Morning or night – when is the best time to take CoQ10?

Ubiquinol is a critical player in the creation of cellular energy. Because of its role in cellular energy production, some people may choose to take a quality ubiquinol supplement in the morning, rather than at night before sleep.

How long does it typically take to work?

Studies have shown that it takes about two weeks of daily supplementation to see the maximum absorption of ubiquinol in the body. Because of this, it may take a couple weeks of using the supplement on a daily basis to see benefits.

Why is CoQ10 more expensive than other micronutrients?

Antioxidants like ubiquinol (the active, more bioavailable form of CoQ10) need to be carefully manufactured and stored to ensure they remain pure and retain their antioxidant properties. Exposure to light, air, heat and other factors can affect ingredients and reduce ubiquinol’s effectiveness – not helpful, when you’re counting on that antioxidant to remain active!

Absorption of ubiquinol also depends on the formulation of the supplement. Supporting ingredients such as healthy fats and well-designed delivery systems like soft gels can help improve absorption. 

All of this combined is why companies like Kaneka use strict quality controls, purity testing and carefully selected ingredients in products like ubiquinol. 

On your reading list

For more help and support around CoQ10 and menopause – whatever stage you’re at – deep-dive these resources: 

• CoQ10 for the heart? The benefits I wasn’t aware of (but am banking, in perimenopause) 
• Back to basics – what is ubiquinol, exactly?
• 11 menopause influencers we love, and the women owning the midlife conversation
• Ubiquinol vs ubiquinone (from the brand that really, really knows)
• Super-common FAQs around CoQ10, ubiquinol and menopause