What is Vitamin 10 For? Understanding PABA and CoQ10

December 16, 2025 •

4 min read

Over one-third of adults in the United States take a multivitamin, but few are aware that "vitamin 10" is not a standard, recognized vitamin. Instead, the term most often refers to Para-aminobenzoic acid (PABA), an organic compound that is sometimes called vitamin B10, or Coenzyme Q10 (CoQ10), a vitamin-like antioxidant. Both have distinct functions and potential health benefits that have led to their casual classification as “vitamin 10.”

Quick Summary

The term “vitamin 10” can refer to two different compounds, PABA (a B-complex related substance) or Coenzyme Q10 (a vitamin-like antioxidant). PABA is primarily associated with skin health and hair pigmentation, while CoQ10 is crucial for cellular energy and has significant antioxidant properties. These are often confused due to the 'vitamin 10' moniker.

Key Points

Not a True Vitamin: "Vitamin 10" is a misnomer, referring most commonly to PABA (sometimes called Vitamin B10) or Coenzyme Q10 (CoQ10).
PABA's Function: Para-aminobenzoic acid (PABA) is a B-complex-related compound known for its historical use in sunscreens and its potential role in hair pigmentation.
CoQ10's Purpose: Coenzyme Q10 is a powerful antioxidant essential for cellular energy production, particularly for high-energy organs like the heart.
Heart Health: CoQ10 is beneficial for cardiovascular health, with research suggesting it can improve heart failure symptoms and support overall cardiac function.
Production Decreases with Age: The body's natural production of CoQ10 declines with age, making supplementation a consideration for older adults.
Distinct Applications: PABA focuses on skin and hair, while CoQ10 is crucial for heart, cellular energy, and antioxidant protection.

Demystifying the Misnomer: The Two 'Vitamin 10s'

When people ask, "what is vitamin 10 for?" they are likely referencing one of two distinct compounds that have been historically or colloquially associated with this number. The first is Para-aminobenzoic acid, or PABA, sometimes called vitamin B10. The second is Coenzyme Q10, also known as CoQ10 or vitamin Q10. These two substances serve very different functions in the body, and understanding the differences is key to understanding their purpose.

Para-aminobenzoic Acid (PABA): The 'Vitamin B10' Connection

PABA is an organic compound that is considered part of the B-vitamin complex, but is not officially classified as an essential vitamin for humans. It is naturally produced by certain bacteria in the gut and can be found in a variety of foods. Historically, it gained attention for its use in certain health applications, most notably for skin and hair health.

PABA's Key Functions:

Skin Protection: PABA can absorb ultraviolet (UVB) rays, and it was a key ingredient in many sunscreens starting in the 1940s. However, the FDA no longer recognizes PABA as a safe and effective sunscreen ingredient due to allergic skin reactions in some people. It is still sometimes used in moisturizers and topical lotions.
Hair Health: Early studies in the 1940s and '50s suggested that PABA supplementation could help with the repigmentation of prematurely graying hair. While some anecdotal evidence and older studies support this, more recent, rigorous research is lacking.
Folate Production: PABA is a component in the synthesis of folate (vitamin B9) by certain gut bacteria. This process, however, does not produce enough folate to meet human needs, so dietary intake of folate is still necessary.
Antioxidant Activity: PABA has also demonstrated some antioxidant properties, helping to protect cells from damage caused by free radicals.

Coenzyme Q10 (CoQ10): The 'Vitamin Q10' or 'Vitamin 10'

Coenzyme Q10, or CoQ10, is a vitamin-like substance that is naturally produced by the body, with levels decreasing as a person ages. It is found in nearly every cell and is essential for energy production in the mitochondria. CoQ10 is also a powerful antioxidant that protects cells from oxidative stress and damage caused by free radicals.

CoQ10's Primary Roles:

Cellular Energy Production: CoQ10 is a critical component of the electron transport chain in the mitochondria, where it helps convert food into usable energy (ATP). This is especially important for organs with high energy demands, such as the heart, liver, and kidneys.
Cardiovascular Health: Due to its role in energy production and as an antioxidant, CoQ10 is widely used to support heart health. Some research suggests it can improve symptoms of congestive heart failure, reduce the risk of future heart attacks, and help lower blood pressure.
Antioxidant Protection: CoQ10's antioxidant activity helps neutralize free radicals, which are unstable molecules that can damage cells and contribute to aging and chronic diseases.
Statin-Related Side Effects: Statins, a class of drugs used to lower cholesterol, can inhibit the body's natural production of CoQ10, which may contribute to muscle pain and weakness. While evidence is mixed, some individuals report that CoQ10 supplementation helps alleviate these side effects.
Migraine Prevention: Some studies have suggested that CoQ10 supplementation may help reduce the frequency and duration of migraine headaches.

Comparison: PABA vs. CoQ10

To better understand the differences between the two substances sometimes referred to as “vitamin 10,” here is a comparison table outlining their key characteristics and uses.


Feature	PABA (Vitamin B10)	Coenzyme Q10 (CoQ10)
Classification	Organic compound, part of the B-complex; not an essential vitamin for humans.	Vitamin-like substance; naturally produced by the body.
Primary Function	Antioxidant, folate synthesis assistant, potential skin and hair benefits.	Cellular energy production, powerful antioxidant.
Best Known For	Historical sunscreen ingredient, potential gray hair repigmentation.	Heart health support, anti-aging, cellular energy.
Key Benefits	May support skin protection (topical), hair color maintenance, and folate production via gut bacteria.	Supports heart function, reduces oxidative stress, may prevent migraines and alleviate statin side effects.
Naturally Found In	Organ meat, mushrooms, whole grains, spinach.	Organ meats (heart, liver), fatty fish, legumes, nuts.
Body Production	Produced by gut bacteria, but not enough to meet all needs.	Produced by the body, but levels decline with age.
Regulated Use	No longer recognized as safe for sunscreen by FDA due to allergic reactions.	Widely available as a dietary supplement; interactions with certain drugs (like warfarin) should be monitored.

Conclusion: Navigating the 'Vitamin 10' Confusion

The ambiguity surrounding the term "vitamin 10" highlights the importance of understanding the specific compounds and their distinct purposes. For those interested in skin protection or natural hair color, PABA (vitamin B10) is the relevant compound, though caution is warranted regarding its outdated use in sunscreens. For cardiovascular support, cellular energy, and antioxidant benefits, Coenzyme Q10 (CoQ10) is the substance of interest, especially for older adults or those on statins. Ultimately, a balanced diet rich in whole grains, organ meats, and leafy greens can provide some of both, but supplements may be necessary for therapeutic doses. Always consult a healthcare provider before starting any new supplement, particularly if you have underlying health conditions or are taking other medications.

Natural Sources of Coenzyme Q10

Organ Meats: Heart, liver, and kidney are among the richest sources.
Fatty Fish: Fish such as sardines, mackerel, and trout contain good levels of CoQ10.
Legumes: Soybeans, lentils, and peanuts are notable plant-based sources.
Nuts and Seeds: Sesame seeds and pistachios offer CoQ10.
Certain Vegetables and Fruits: While lower in concentration, spinach, broccoli, and certain fruits also contain CoQ10.

Outbound Link: Learn more about CoQ10 from authoritative sources like the Mayo Clinic.

Frequently Asked Questions

No, a standard vitamin 10 does not exist in the official vitamin classification system. The term is a colloquial reference to either Para-aminobenzoic acid (PABA), sometimes called vitamin B10, or Coenzyme Q10 (CoQ10), which is also known as vitamin Q10.

The primary difference lies in their function and classification. PABA is a compound associated with the B-complex group that was historically used in sunscreens and for hair color, while CoQ10 is a vitamin-like enzyme critical for cellular energy production and acts as a powerful antioxidant.

The FDA no longer recognizes PABA as a safe and effective sunscreen ingredient because it was linked to allergic skin reactions in some people. It was highly effective at absorbing UVB rays but carried a risk of sensitivity.

Individuals seeking to support heart health, those experiencing muscle pain from statin medications, people over 40 (due to declining natural production), and those looking to reduce migraine frequency may benefit from CoQ10 supplements.

While some older studies from the 1940s and '50s suggested PABA could help repigment gray hair, modern scientific evidence is limited and inconclusive. The effect was often temporary and disappeared after stopping supplementation.

Rich food sources of Coenzyme Q10 include organ meats like heart and liver, fatty fish such as sardines and mackerel, legumes like soybeans and peanuts, and some nuts and vegetables.

CoQ10 is generally well-tolerated, but some people may experience mild side effects such as stomach upset, nausea, or diarrhea. It can also interact with blood-thinning medications like warfarin, so consulting a doctor is essential.