[vc_row][vc_column][vc_column_text]Coenzyme Q10 (or Q10) is a fat-soluble compound that helps your cells generate energy for growth and maintenance.
CoQ10 is present in all human cells – with higher concentrations in your mitochondria – making it essential for all kinds of biological processes.
While your body naturally produces CoQ10, various factors (like nutritional deficiencies, disease and aging) can contribute to falling levels of CoQ10. Falling levels of CoQ10 are associated with various conditions, such as heart disease and cancer, so it’s important to maintain healthy levels of CoQ10, either by eating lots of natural sources of CoQ10 or by taking CoQ10 supplements.
It is unclear if these diseases are caused by low CoQ10 levels or result in low levels, but a wealth of research shows that CoQ10 has a wide range of health benefits. To help you make the most of this incredible natural compound, let’s take a closer look at the benefits, side effects and recommendations for optimizing your CoQ10 levels.
Table of Contents
What is CoQ10?
Coenzyme Q10 (CoQ10 for short) is a fat-soluble antioxidant that is present in all human cells – especially the mitochondria – and helps produce cellular energy. While your body produces CoQ10 naturally, levels tend to fall as you age, making it important to top up your levels with food and CoQ10 supplements to maintain healthy levels.
CoQ10 can be found in a variety of states, but the two main forms found in your body are ubiquinol and ubiquinone. Basically, ubiquinol is the active form of CoQ10 which is more easily absorbed and used by your body, though your body can convert ubiquinone into ubiquinol and vice versa easily, so they are functionally identical.
RELATED: Read our article on the difference between CoQ10 and Ubiquinol to learn more about the alternate states of CoQ10.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_row_inner el_class=”icon-box-styles icon-box-half-br-1″][vc_column_inner][vc_column_text]
Benefits of CoQ10
CoQ10 is essential in energy production, as it helps your mitochondria produce adenosine triphosphate (ATP), the main energy source for your cells. In addition to playing a fundamental role in energy production, CoQ10 acts as a powerful antioxidant, limiting the generation of free radicals and preventing cell damage, making CoQ10 supplements beneficial for a wide variety of conditions.
Supplementing with CoQ10 has been shown to improve a variety of conditions relating to CoQ10 deficiencies, and research shows that CoQ10 also:[/vc_column_text][icon_box icon_position=”left” border=”0″ title=”1. Might Help Treat Heart Failure” image=”2394″]Heart failure is often caused by other heart conditions – such as high blood pressure – which lead to oxidative damage and inflammation, reducing the heart’s ability to pump blood. Fortunately, multiple studies show that taking CoQ10 supplements reduces the risk of heart failure and improves symptoms, seemingly indicating that CoQ10 can help restore energy levels and reduce oxidative damage.[/icon_box][icon_box border=”0″ title=”2. Might Help With Fertility” image=”2399″]Female fertility decreases with age – due to declining egg quality and quantity – similar to how male fertility is affected by age and oxidative damage. However, supplementing with CoQ10 seems to slow this age-related decline and may even partly reverse it, thanks to the antioxidant effects of CoQ10.[/icon_box][icon_box icon_position=”left” border=”0″ title=”3. Might Help Keep Your Skin Young” image=”2544″]Your skin is the largest organ in (or on) the human body and serves a vital role in protecting your muscles, nerves and organs, though it is constantly exposed to damaging forces itself. Taking CoQ10 supplements can help maintain healthy skin, and applying CoQ10 directly to your skin promotes antioxidant protection, helping keep your skin healthy and radiant.[/icon_box][icon_box border=”0″ title=”4. Could Reduce Headaches” image=”2535″]Abnormal mitochondrial function can lead to increased calcium uptake and even migraines, so keeping your cells topped up with CoQ10 may help maintain energy production and reduce headaches. Studies have found links between low CoQ10 levels and migraines, so supplementing with CoQ10 can help to treat and even prevent migraines in the future.[/icon_box][icon_box icon_position=”left” border=”0″ title=”5. Could Help With Exercise Performance” image=”2536″]Both oxidative stress and abnormal mitochondrial function affect muscle function, so taking CoQ10 supplements (which help with both of these) may improve your exercise performance. Studies show that supplementing with CoQ10 decreases oxidative stress, increases power during exercise and reduces fatigue, helping improve exercise performance all around.[/icon_box][icon_box border=”0″ title=”6. Could Help With Diabetes” image=”2537″]Oxidative stress can cause cell damage, which can result in metabolic diseases, such as diabetes, which increases your risk of chronic disease and complications. However, CoQ10 improves insulin sensitivity and regulates blood sugar levels, helping you manage your diabetes.[/icon_box][icon_box icon_position=”left” border=”0″ title=”7. Might Play a Role in Cancer Prevention” image=”2446″]Oxidative stress is known to cause inflammation and cell damage, increasing your risk of cancer (and other chronic diseases). Fortunately, CoQ10 supplements help your body tackle oxidative damage and may even improve your chances of avoiding cancer recurrence, according to one study.[/icon_box][icon_box border=”0″ title=”8. Is Good for the Brain” image=”2538″]Many diseases that cause cognitive decline – such as Alzheimer’s – are linked to decreasing mitochondrial function and oxidative damage since your brain relies on mitochondria for energy. CoQ10 supports the healthy function of mitochondria and fights against oxidative damage, possibly slowing the progression of Parkinson’s Disease and Alzheimer’s.[/icon_box][icon_box icon_position=”left” border=”0″ title=”9. Could Protect the Lungs” image=”2539″]Of all your organs, your lungs have the most contact with oxygen (for obvious reasons), making them highly susceptible to oxidative damage. By taking CoQ10 supplements, you can give your lungs more antioxidant protection and lower your chances of developing lung diseases like asthma.[/icon_box][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row el_class=”icon-box-styles icon-yellow-unaligned-br-style-1 icon-yellow-unaligned-br-style-2″][vc_column][vc_column_text]
CoQ10 Dosage
CoQ10 is vital for a wide range of biological functions, though you may need to vary your dosage, depending on what ailment you’re trying to tackle. While taking 90-200mg of CoQ10 a day is typically recommended, your needs may vary based on biological factors (like your age) and the condition you’re trying to treat.
Furthermore, certain factors like statin medication use, nutrient deficiencies and heart disease can deplete your CoQ10 stores, requiring you to take more CoQ10 supplements for the same effects. Please see our recommended dosages based on different biological factors below:[/vc_column_text][icon_box icon_position=”left” border=”0″ title=”Statin Usage”]Statins are used to lower blood cholesterol and prevent heart disease, but they can have adverse side effects, such as muscle damage and reduced CoQ10 production. Fortunately, one study found that supplementing with CoQ10 reduced statin-related muscle pain, so we recommend you take 30-200mg of CoQ10 per day if you are currently on statin medication.[/icon_box][icon_box border=”0″ title=”Heart Disease”]Multiple studies show that CoQ10 supplements help improve blood flow, lower the risk of hospitalization and reduce chest pain in people with heart disease. Furthermore, supplementing with CoQ10 may reduce risk factors for heart disease – such as “bad” LDL cholesterol – so we recommend taking 60-300mg daily for heart disease.[/icon_box][icon_box icon_position=”left” border=”0″ title=”Migraine/Headaches”]CoQ10 reduces oxidative stress, inflammation and free radical production, helping reduce the frequency and severity of migraines. One three-month study found that taking 400mg of CoQ10 daily provided significant reductions in frequency, severity and duration of migraines, so we recommend taking 300-400mg of CoQ10 per day.[/icon_box][icon_box border=”0″ title=”Aging”]CoQ10 levels typically fall with age and are associated with declining physical and mental health, though taking CoQ10 supplements can help you maintain healthy levels. By taking 100-200mg of CoQ10 per day, you may be able to stay healthier for longer, though supplements can’t replace a healthy lifestyle when it comes to long-term quality of life.[/icon_box][icon_box icon_position=”left” border=”0″ title=”Diabetes”]Oxidative stress and mitochondrial dysfunction have both been linked to diabetes and diabetes-related complications, so taking CoQ10 to address these issues may help with diabetes. Furthermore, CoQ10 helps improve insulin resistance and regulate blood sugar levels in diabetics, so we recommend taking 100-300mg of CoQ10 to help relieve diabetes symptoms.[/icon_box][icon_box border=”0″ title=”Infertility”]Oxidative stress is one of the main causes of male and female infertility, as it damages egg and sperm cells, causing a decline in the quality and quantity of these cells. However, antioxidants like CoQ10 supplements may help to reduce oxidative stress and improve fertility when taken in concentrations of 100-600mg per day.[/icon_box][icon_box icon_position=”left” border=”0″ title=”Exercise Performance”]CoQ10 helps improve energy production at a cellular level, making it popular amongst athletes with good reason, as it can help reduce inflammation and improve recovery from heavy exercise. According to multiple studies, taking 300mg of CoQ10 per day improves physical performance and reduces fatigue, making it ideal for athletes and people looking to enhance their workout routine.[/icon_box][/vc_column][/vc_row][vc_row el_class=”icon-box-styles icon-yellow-unaligned-br-style-1 icon-yellow-unaligned-br-style-2″][vc_column][vc_column_text]
Food Sources of CoQ10
While many people have healthy levels CoQ10 of without the need to get it from external sources, CoQ10 levels can fall with age or external factors like chronic disease. Fortunately, you can increase your levels by taking CoQ10 supplements or eating certain foods, though supplements tend to contain much higher levels than natural sources.[/vc_column_text][vc_column_text el_class=”blue-box-text”]If you’d like to increase your CoQ10 levels but are hesitant about dietary supplements, try to include plenty of these natural CoQ10 sources in your diet:
- Organ Meats: Because CoQ10 tends to gather in vital organs, animal organs have the highest concentrations of any meat, so consider eating more organ meat as part of a hearty diet.
- Fatty Fish: Mackerel, trout, and sardines contain CoQ10 as well as other healthy compounds like Omega-3 fatty acids, meaning they have wider health benefits than CoQ10 supplements.
- Meat: CoQ10 is present in all cells, so all meat contains CoQ10. Though the concentrations are lower than in the organs, you can get an impressive 15.8 mg from 100g of reindeer meat.
- Soybeans: Soy products (such as tofu and soy milk) are valuable protein sources and CoQ10 for vegetarians and vegans, as soybeans contain 1.2mg per 100 grams.
- Vegetables: Lots of vegetables contain CoQ10, such as broccoli, which provides 0.6-0.8.6mg of CoQ10 per 100g. Just another reason to eat plenty of veggies as part of a healthy lifestyle.
- Nuts and Seeds: Nuts and seeds are another great source of nutrients for vegetarians and vegans, as they contain fat, protein and CoQ10: Peanuts contain 2.6mg, and sesame seeds have 1.7mg per 100g
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CoQ10 Side Effects
While CoQ10 supplements offer a wider variety of health benefits, they may cause adverse side effects in some people and this risk increases when taking higher doses. Fortunately, the most common side effects are generally mild, such as stomach issues (nausea, loss of appetite), skin rashes or low blood pressure in extreme cases, so CoQ10 is widely considered safe.
Because CoQ10 is a fat-soluble compound, absorption is typically slow and limited – though it can be improved by taking your CoQ10 supplements with food – so overdoses are extremely rare. Furthermore, CoQ10 has very low toxicity, so much so that some studies involved giving subjects 1,200mg of CoQ10 a day for 16 months with no major side effects!
CoQ10 Supplements
CoQ10 comes in two different forms – ubiquinone and ubiquinol – though its ubiquinol form is much more absorbable and makes up 90% of your blood CoQ10 levels. However, your body can easily convert ubiquinone into ubiquinol, so it may not be worth shelling out for the more expensive ubiquinol supplements.
Read on to see our shortlist of CoQ10 supplements:[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_row_inner equal_height=”yes” content_placement=”middle” el_class=”product-styles”][vc_column_inner width=”1/2″][vc_single_image image=”2423″ img_size=”large” alignment=”center”][/vc_column_inner][vc_column_inner width=”1/2″][vc_column_text]
Qunol Ultra CoQ10 Softgels
Thanks to patented water and fat-soluble CoQ10 formulation, these soft-gel supplements boast incredibly high absorption, helping you increase your CoQ10 levels quickly. Since they claim to have three times better absorption than conventional CoQ10 supplements, we recommend Qunol’s Ultra CoQ10 soft gels for people who struggle to take large amounts of pills and want to increase their CoQ10 levels with a minimum of fuss.
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Puritan’s Pride Co Q-10 Softgels
These soft gel capsules contain 100mg of a Coenzyme Q10 solution in each softgel, making them an easy and simple way of increasing your CoQ10 levels. With a simple formulation, affordable price and 240 capsules per pack, Puritan’s Pride CoQ10 softgels are good all-round CoQ10 supplements.[/vc_column_text][vc_btn title=”View on Amazon” align=”center” link=”url:https%3A%2F%2Famzn.to%2F3mEnR9n|target:_blank|rel:nofollow” el_class=”btn-1″][/vc_column_inner][/vc_row_inner][vc_separator border_width=”3″][vc_row_inner equal_height=”yes” content_placement=”middle” el_class=”product-styles”][vc_column_inner width=”1/2″][vc_single_image image=”2430″ img_size=”large” alignment=”center”][/vc_column_inner][vc_column_inner width=”1/2″][vc_column_text]
Doctor’s Best High Absorption CoQ10 with BioPerine
Unlike the other supplements on this list, Doctor’s Best supplements contain a blend of Ubiquinone and BioPerine, a black pepper extract intended to improve absorption and bioavailability. Because black pepper has noted antioxidant and anti-inflammatory benefits, these supplements may provide greater benefits in treating conditions caused by oxidative damage, such as diabetes.[/vc_column_text][vc_btn title=”View on Amazon” align=”center” link=”url:https%3A%2F%2Famzn.to%2F3zA5rOI|target:_blank|rel:nofollow” el_class=”btn-1″][/vc_column_inner][/vc_row_inner][vc_separator border_width=”3″][vc_row_inner equal_height=”yes” content_placement=”middle” el_class=”product-styles”][vc_column_inner width=”1/2″][vc_single_image image=”2431″ img_size=”large” alignment=”center”][/vc_column_inner][vc_column_inner width=”1/2″][vc_column_text]
NOW Supplements CoQ10 Softgels
With a whopping 400mg of Coenzyme Q10 in each softgel capsule, these CoQ10 supplements are the strongest product on this list. If you’re looking for a big dose of CoQ10 in a convenient package, then these are the right product for you.[/vc_column_text][vc_btn title=”View on Amazon” align=”center” link=”url:https%3A%2F%2Famzn.to%2F3tzxI3X|target:_blank|rel:nofollow” el_class=”btn-1″][/vc_column_inner][/vc_row_inner][vc_separator border_width=”3″][vc_row_inner equal_height=”yes” content_placement=”middle” el_class=”product-styles”][vc_column_inner width=”1/2″][vc_single_image image=”2432″ img_size=”large” alignment=”center”][/vc_column_inner][vc_column_inner width=”1/2″][vc_column_text]
Qunol Extra Strength Ubiquinol Softgels
These supplements are formulated with 200mg ubiquinol in each softgel capsule for superior absorption and bioavailability. However, while they may have greater bioavailability than other CoQ10 supplements, products containing ubiquinol are often more expensive due to difficulties synthesizing and storing it, and Qunol’s extra strength softgels cost more per dose than the other items on this list.[/vc_column_text][vc_btn title=”View on Amazon” align=”center” link=”url:https%3A%2F%2Famzn.to%2F3tBiECX|target:_blank|rel:nofollow” el_class=”btn-1″][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]
Conclusion
When choosing dietary supplements, we always recommend you do your own research, look for third-party certification (or a trusted brand) and ask a medical professional if CoQ10 is right for you. Although CoQ10 is generally considered safe and is well tolerated by your body – even at higher doses – you should always get a second opinion before adding large quantities of supplements to your daily routine.[/vc_column_text][/vc_column][/vc_row]
