Which Is Better - Quercetin or CoQ10?

Looking for a top antioxidant supplement? You may have come across quercetin and coenzyme q10 ( CoQ10) in your research. But which of these compounds will be a better choice for you? One key factor to consider is the bioavailability of each compound, which affects how well they are absorbed and utilized by the body. In this guide, we’re comparing and contrasting CoQ10 and Quercetin to help you make the right pick.

We also suggest a top supplement to buy at the end. Let’s get to it!

Key Takeaways

• CoQ10 is a vitamin-like compound with key roles in cellular energy production, mitochondrial function, and antioxidant defenses.

• Quercetin is a plant-derived flavonoid with antioxidant properties. It helps neutralize free radicals and regulate inflammation in the body.

• CoQ10 is known for health benefits like increasing overall energy, protecting cardiovascular health and supporting brain function. It’s also sometimes used for exercise performance.

• Quercetin may help regulate inflammation, combat allergies, and support cardiovascular health. It’s also beneficial for immune function.

• When considering Quercetin vs. CoQ10, which is “better” really depends on your needs. However, of the two, CoQ10 has a deeper body of research and more significant health benefits.

What is CoQ10?

CoQ10, or coenzyme Q10 (also known as ubiquinone), is a naturally occurring antioxidant found in the human body that plays a crucial role in the production of energy within cells. CoQ10’s antioxidant properties also help protect against age-accelerating cell membrane damage caused by reactive oxygen species (free radicals).

CoQ10 benefits may include:

Energy Production

Considerable evidence suggests that CoQ10 plays a key role in the production of energy within cells, making it vital for the health and functioning of virtually all tissues and organs. This process is a key aspect of bioenergetics, the study of energy flow through living systems.⁽¹⁾ Its highest concentrations are in high-energy organs and tissues, like the heart, brain and muscles.

Within the mitochondria (cell powerplants that convert foods into energy), CoQ10 helps shuttle electrons along the electron transport chain that ultimately produces ATP energy (adenosine triphosphate). This is important for both day-to-day performance and long-range health. Learn more about ATP energy.

Plus, CoQ10 protects mitochondrial membranes – further helping to optimize overall energy levels and contributing to many of its additional benefits.

Heart Health and Antioxidant Properties

CoQ10 is perhaps most famous for its roles in cardiovascular health. CoQ10 also supports endothelial function, which is crucial for maintaining the health of blood vessels. The heart, being one of the most energy-demanding organs, requires a lot of CoQ10 to work properly. Low cardiac energy is a known risk factor for a host of different cardiovascular concerns. CoQ10’s energizing antioxidant activity helps protect the heart and blood vessels and may help with blood pressure concerns.⁽²⁾

Did you know? Statin drugs for lowering cholesterol also lower the levels of CoQ10 in the body. CoQ10 supplements may help maintain healthy blood COQ10 levels in people taking statins, which in turn may help ease some statin side effects and help patients to continue managing their cholesterol with statins.⁽³⁾

Brain Health

The brain is another high-energy organ where CoQ10 is concentrated. This makes CoQ10 a valuable neuroprotection agent, helping to safeguard brain cells from damage. Here, CoQ10 helps to ensure brain cells have the energy required for proper function and maintenance.

Its antioxidant activity also protects brain cells’ mitochondria, helping to keep them firing at their peak. CoQ10 has been studied for its potential to interfere with neurodegenerative processes, especially those related to low brain energy.⁽⁴⁾

For these reasons, CoQ10 supplements are sometimes taken as nootropics to enhance cognitive performance and nourish long-range brain health. More on brain supplements.

Exercise Performance

It is commonly taken as a supplement to support heart health, combat fatigue, and improve endurance in activities like exercise. It might enhance exercise by decreasing oxidative stress in the cells and producing energy. Some researchers have suggested CoQ10 may have potential as an ergogenic performance-enhancer in the gym.⁽⁵⁾

Healthy Aging

CoQ10’s combination of energy, heart and cell protection benefits have made it a popular ingredient in anti-aging supplements. CoQ10's protective activity may also help delay cellular senescence, the process by which cells age and lose function. Its protective activity is even used topically in advanced skincare formulations.⁽⁶⁾

Where to get CoQ10

If you want to increase intake of CoQ10-rich foods, organ meats are a great choice. But they’re not for everybody. Also keep in mind, if you are vegetarian or vegan, CoQ10 is pretty rare in plant foods – so even if you have a well-balanced diet, you may wish to consider supplementation.

The bioavailability of CoQ10 from these food sources can vary, so supplementation might be necessary for optimal intake.

CoQ10-rich foods include:

• Herring: 1.3-2.3 mg of CoQ10 per 3 oz. serving.

• Mackerel: 5.75 mg of CoQ10 per 3 oz serving.

• Beef liver: 1.1 to 1.43 mg of CoQ10 per 1 oz serving.

• Pork shoulder: 3.85 mg of CoQ10 per 3 oz serving.

• Chicken heart: 9.2 mg of CoQ10 per 3.5 oz serving.

• Soybeans: 2.1 mg of CoQ10 per cup.

• Avocado: 1.43 mg of CoQ10 per half.

• Peanuts: .75 mg of CoQ10 per 1 oz. serving.

CoQ10 Supplements

There are lots of CoQ10 supplements on the market. Liposomal CoQ10 supplements are designed to enhance absorption and improve bioavailability. As a standalone supplement, it is popularly taken in vegan soft gel products, tablets and capsule forms in the dosage range of 50-200 mg CoQ10.

What is Quercetin?

Is quercetin the same as CoQ10? No… although they do share some commonalities we’ll get into in a moment.

Quercetin is a type of flavonoid, which is a subgroup of polyphenols, a group of naturally occurring plant compounds found in fruits, vegetables, grains, bark, roots, stems, flowers, tea, and wine. Dietary flavonoids are known for their antioxidant properties and possible roles in regulating inflammation.

Quercetin benefits may include:

Allergy Relief

Some researchers suggest that quercetin’s antioxidant activity and inflammation-balancing support may help with allergies.⁽⁷⁾ Quercetin may help stabilize mast cells, which play a key role in allergic reactions.

As a natural antihistamine, quercetin may work within inflammation pathways to block immune cell responses to some allergens. For example, histamine release triggers common allergy symptoms such as itching, swelling, and runny nose.

By stabilizing the release of histamine, quercetin may help to soothe airways and help reduce other allergic symptoms. Learn more about allergies and the immune system.

Inflammation modulation

Quercetin is suggested to regulate inflammation, potentially helping to maintain the normal and balanced responses that are associated with overall health. Quercetin may help regulate the production of cytokines, which are molecules involved in the inflammatory response.⁽⁸⁾

With this bioactivity, quercetin may help wellness in many ways, including promoting joint comfort, gut and digestive health, immune function, cardiovascular health and aforementioned allergies.

Heart Health

Quercetin has been suggested to help with blood vessel function, cholesterol, circulation, blood pressure, and other cardiovascular functions. By supporting blood vessel function and reducing inflammation, quercetin may help prevent atherosclerosis, a condition characterized by the buildup of plaque in the arteries.⁽⁹⁾

Paying attention to these key aspects of overall cardiovascular wellness may help to reduce the risk of heart disease. We cannot go so far as to call quercetin treatment; however it may help to maintain good cardiovascular health.

All of these benefits make quercetin a promising supplement, especially among those looking to reduce inflammation and support cardiovascular health.

Where to Get Quercetin

• Capers (raw): 234 mg per 100 gram.

• Elderberries: 26.77 mg per 100 grams.

• Asparagus (cooked): 23.6 mg per 100 grams.

• Kale (raw): 22.58 mg per 100 grams.

• Okra (raw): 20.97 mg per 100 grams.

• Apples (skin only): 19.36 mg per 100 grams.

• Onions (raw): 39 mg per 100 grams.

• Broccoli (raw): 3.26 mg per 100 grams.

The bioavailability of quercetin from these food sources can vary, so supplementation might be necessary for optimal intake.

Quercetin Supplements

Quercetin is available in a number of supplements. Liposomal quercetin supplements are designed to enhance absorption and improve bioavailability. As a single-ingredient supplement, it is most often presented in capsules in the dosage range of 500 mg to 1000 mg.

Quercetin vs. CoQ10

Let’s quickly summarize CoQ10 vs. Quercetin before deciding which is better:

Functions and benefits

CoQ10: Primarily involved in energy production within cells, especially in high-energy organs where it is concentrated. CoQ10 also acts as an antioxidant to protect cells from free radical damage. Supports heart health, may help with statin side effects, enhances energy production, and protects brain health.

Quercetin: Acts mainly as an antioxidant and inflammation modulating agent. It helps to neutralize damaging molecules and can reduce the production of inflammatory substances in the body. Supports immune function, reduces inflammation, might help with allergies.

Some studies suggest that quercetin and CoQ10 may have synergistic effects, meaning they could work together to enhance each other's benefits.

Both quercetin and coenzyme Q10 supplements are used for health, but they work in different ways and are used for varying purposes based on their distinct mechanisms and effects.

Which has more research?

What about Quercetin vs. CoQ10 in terms of scientific evidence? Both CoQ10 and quercetin have been extensively researched, with numerous clinical trials highlighting their benefits, but the type of research and focus areas differ, reflecting their distinct roles in health.

CoQ10 might edge out slightly in terms of the volume of clinical trials, particularly regarding its benefits for heart health and mitochondrial function. Quercetin, however, is also robustly studied, particularly in the context of inflammation and allergies. The choice depends on your needs.

Conclusion on Quercetin vs. CoQ10: Which is better?

CoQ10 and Quercetin share some commonalities. Both are important antioxidants. Their potent antioxidant effects help to protect our cells against oxidative damage. Both may exert anti inflammatory properties. But they have different mechanisms of action too, which can help you zero in on which is best for you.

Determining whether quercetin vs CoQ10 is “better” depends largely on the specific health goals and needs of an individual, as each supplement offers distinct benefits.

• If you’re dealing with allergies or inflammation, quercetin might be more helpful.

• If you need more energy or have heart concerns, CoQ10 is definitely the way to go.

When deciding between quercetin and CoQ10, it's also important to consider the bioavailability of each supplement, as this affects how well they are absorbed and utilized by the body.

Some people might even benefit from taking both, depending on their health needs. For others, focusing on one might meet their needs more directly.

If there’s one that has a bigger overall impact on human health right off the bat, it is probably CoQ10.

Best Dietary Supplement with CoQ10

CoQ10 is great as a single-ingredient standalone supplement. But because CoQ10 requires a relatively low dosage to offer support, it is also an excellent candidate for multi-ingredient stack supplements.

Liposomal CoQ10 supplements are designed to enhance absorption and improve bioavailability, making them a great choice for those looking to maximize their CoQ10 intake.

Performance Lab ® Energy the top stack supplement that CoQ10 with several other science-backed cell energy optimizers. The result is a clean sustained energy boost with zero jitters or crashes, plus energy related health benefits. No caffeine needed! Ingredients:

• Magnesium (as Malate), 60 mg

• CoQ10, 100 mg

• PQQ ( Pyrroloquinoline Quinone), 10 mg

• Acetyl-L-Carnitine (ALCAR), 750 mg

• Black Pepper Extract, 2.5 mg

• R-Lipoic Acid, 150 mg

Because it features all of the best mitochondrial nutrients, Performance Lab® Energy can boost your body’s energy stores like no other product can – all without relying on stimulation.

The formula has no quercetin, but it does have a 100 mg dose of CoQ10. Included for its unique range of mitochondria-enhancing activities.

Shop Performance Lab® Energy