Do you know that feeling when you've had enough sleep but still can't quite get going? When you lack energy even though you're trying to live a healthy lifestyle? Then you're not alone. Our bodies produce vast amounts of energy every day, but sometimes this process doesn't run as smoothly as it used to.
A tiny molecule plays a surprisingly large role: coenzyme Q10 – also known as ubiquinone . The name comes from Latin and means "everywhere," because Q10 is found in every single cell of the body. And it is precisely there that your energy levels are determined.
Energy where it is actually generated
Imagine your body as a giant electrical grid. Each cell is a tiny battery, and coenzyme Q10 is the switch that makes the current flow. In the mitochondria, the powerhouses of the cells, Q10 helps convert food into energy.
Without Q10, this cycle would stall. Therefore, organs with high energy consumption, such as the heart, brain, and muscles, are particularly dependent on a stable Q10 supply.
Why we have less "cell power" as we age
The body's own production of Q10 reaches its peak in youth – after which it slowly declines from the age of 22. By around age 40, the body produces significantly less, and this decline becomes noticeable: less energy, longer recovery times, and a generally "slower" metabolism.
External factors such as stress, lack of sleep, a poor diet, or certain medications can further strain Q10 levels. It's no wonder, then, that Q10 is often mentioned in connection with performance, vitality, and regeneration.
What the Q10 can do – explained briefly
1. Energy production
Q10 acts as an intermediary between nutrients and energy. It ensures that the food you eat is actually converted into energy for your body.
2. Cell protection
As an antioxidant, Q10 protects your cells from so-called free radicals – small particles that are created by stress, smoking, UV radiation or intense exertion.
3. Muscles & Heart
Since muscles require a lot of energy, Q10 plays an important role there – as well as in the heart muscle, which never takes a break.
4. Skin & Radiance
Q10 is also used in many skincare products. Its antioxidant properties can help protect the skin from oxidative stress and maintain its elasticity.
5. Brain & Nerves
Q10 is also active in the nervous system. Research suggests that it plays a role in cell communication and the protection of nerve cells.
Q10 against migraines – an exciting approach
One of the most interesting discoveries surrounding Q10 concerns migraines. A study showed that participants who took Q10 together with magnesium and vitamin B2 for three months experienced fewer and less severe migraine attacks.
Not everything has been fully researched yet, but the connection between energy production in nerve cells and susceptibility to headaches is considered plausible.
Energy 40+ ... when the batteries charge more slowly
Many things change with age – including energy metabolism. From around age 40, the body begins to produce Q10 more slowly. At the same time, more energy is needed for regeneration, cell repair, and stress management.
The result: Energy levels become more easily disrupted. Recovery is slower, fatigue sets in more quickly, and one reacts more sensitively to stress.
Especially during this phase of life, it is important to consciously support the body's own processes:
- through sufficient sleep and exercise
- through a balanced, nutrient-rich diet,
- and through micronutrients involved in energy production – including Q10.
It's not about "more energy at the push of a button," but about restoring balance to natural processes. Those who adjust their lifestyle and provide their cells with the right building blocks usually experience greater stability in their daily lives after a short time.
Power for mind and heart
Two organs particularly benefit from a healthy energy metabolism: the heart and the brain. Both work around the clock and constantly consume energy.
The heart beats an average of 100,000 times a day – without a break. Stable energy reserves are crucial for this continuous performance. Coenzyme Q10 is present in particularly high concentrations in the heart muscle because it is directly involved in energy production.
The brain, in turn, consumes about 20% of the body's total energy, even though it only makes up around 2% of body weight. Concentration, cognitive performance, and mood therefore depend heavily on how well the cells are supplied with energy.
This is where Q10 comes into play – not because it immediately makes you “think more clearly”, but because in the long term it helps to support the cells where the energy demand is greatest.
Studies are also investigating whether Q10, in combination with other nutrients (e.g., omega-3 fatty acids, B vitamins, or magnesium), has a positive effect on mental performance and resilience. The results are promising, although further research is needed.
Where is Q10 found in the diet?
Coenzyme Q10 is found in many foods – but usually in small amounts. Good natural sources include:
- Offal (e.g. liver, heart)
- Fish (mackerel, sardines, tuna)
- Meat and poultry
- Nuts, seeds and vegetable oils
Plant-based foods like spinach, broccoli, and whole grains also contain Q10, but in significantly smaller amounts. The body can also produce Q10 itself – for this, it needs certain building blocks such as the amino acids phenylalanine and tyrosine , which are found in dairy products, legumes, and nuts.
How much Q10 is reasonable?
There is no official definition of "high dose." Generally, amounts between 30 mg and 100 mg daily are considered standard. This dosage corresponds to what the body received in most studies and what is also found in many preparations.
Important: Q10 is fat-soluble – therefore, it is best to take it with a meal that contains some fat (e.g., with avocado, nuts, or olive oil).
Energy begins in the cell – and ends in everyday life.
Those who feel tired, exhausted, or "burned out" often look for big solutions. But sometimes it helps to turn your gaze inward – to the smallest building blocks of life: the cells.
Exercise, a balanced diet, sufficient sleep, and stress reduction help to naturally support energy production. Coenzyme Q10 can be a piece of the puzzle – a substance that helps our body to better utilize its own energy.
Q10 in everyday life
Q10 is much more than just a term from biochemistry. It stands for energy, regeneration, and balance – things we all need in everyday life.
Those looking to supplement their diet will find what they need with NN Coenzyme Q10. A high-quality, vegan and clearly formulated way to specifically support the body – in two variants: 30 mg as a basic supply or 100 mg for phases of increased stress.
(Note: Dietary supplements are not a substitute for a balanced diet and a healthy lifestyle. The recommended daily intake should not be exceeded.)
Conclusion – Energy that comes from within
Coenzyme Q10 is not a trend or a miracle cure – but a natural component of our bodies. It represents cellular strength, inner energy, and the ability to get a little more out of ourselves every day.
Especially after 40, when energy flow changes, it's worth taking a closer look: How do you manage your energy? How well do you care for yourself – and your cells?
Q10 reminds us that energy doesn't just come from the outside, but originates deep within us. In every single cell – quietly, constantly, vitally.
