Coenzyme Q10 (CoQ10)
Coenzyme Q10 (CoQ10)
Snapshot
CoQ10 is a fat‑soluble antioxidant and mitochondrial cofactor that supports cellular energy production, cardiovascular health, and cognitive function.
What is Coenzyme Q10 (CoQ10)?
CoQ10, also known as ubiquinone, is a naturally occurring compound present in nearly every cell. It plays a critical role in the electron transport chain within mitochondria, facilitating ATP synthesis—the body’s primary energy currency.
Where It Comes From
CoQ10 is synthesized endogenously in the body and obtained from dietary sources such as organ meats (heart, liver), fatty fish, whole grains, and nuts. Supplemental CoQ10 is available in ubiquinone or the more bioavailable ubiquinol form.
Key Nutrients & Compounds
CoQ10 itself functions as a potent antioxidant, neutralizing free radicals and protecting cell membranes from oxidative damage. It works synergistically with other antioxidants like vitamins C and E and supports recycling of these nutrients.
Health Benefits
Supplemental CoQ10 enhances cellular energy, supporting heart muscle function and endurance. It may lower blood pressure, improve endothelial function, and reduce statin‑induced muscle discomfort. CoQ10’s antioxidant activity also supports cognitive health, mitochondrial function, and may help reduce migraine frequency.
Recommended Dosage
Typical doses range from 100 mg to 300 mg per day of ubiquinone, while ubiquinol doses often range from 50 mg to 200 mg daily. Split dosing or taking with a fat‑containing meal enhances absorption.
How to Use It
CoQ10 is found in softgels, capsules, and liquid formulations. It should be taken with meals containing healthy fats. Ubiquinol may offer higher absorption, especially in older adults or those with absorption issues.
Who Should Use It?
Ideal for individuals with cardiovascular concerns, those taking statin medications, athletes seeking improved energy, and aging adults aiming to support mitochondrial health and cognitive function.
Possible Interactions or Cautions
CoQ10 is generally safe but may interact with blood thinners (reducing effectiveness of warfarin) and diabetes medications. Mild gastrointestinal upset can occur. Consult a healthcare provider if pregnant, nursing, or on prescription drugs.
Final Thoughts
CoQ10 is a cornerstone nutrient for cellular energy and antioxidant protection. From heart health to brain support, its critical role in mitochondrial function makes it a valuable addition to daily supplementation.
Scientific Studies
Mortensen, S. A., et al. (2014). The effect of coenzyme Q10 on morbidity and mortality in chronic heart failure: results from Q‑SYMBIO: a randomized double‑blind trial. JACC: Heart Failure, 2(6), 641–649. https://doi.org/10.1016/j.jchf.2014.06.008
Young, J. M., et al. (2017). Chronic supplementation with ubiquinol enhances peak power production in trained athletes. Journal of the International Society of Sports Nutrition, 14, 20. https://doi.org/10.1186/s12970-017-0180-5
Hidaka, S., et al. (2008). Effects of coenzyme Q10 on cognitive function in Alzheimer’s disease patients: a randomized, double‑blind, placebo‑controlled trial. Journal of Clinical Biochemistry and Nutrition, 42(2), 170–177. https://doi.org/10.3164/jcbn.07-311