How the Antioxidant Coenzyme Q10 Helps You Manage Diseases
Coenzyme Q10 (CoQ10 or ubiquinol ) is an antioxidant your body produces that may prevent cellular damage linked with aging and some diseases. As we age, the levels of CoQ10 decrease. Lower levels of CoQ10 have also been found in people with heart disease and people taking cholesterol-lowering drugs, beta-blockers, or tricyclic antidepressants. Health Food Supplements
CoQ10 is also available in certain foods, such as meat, fish, and nuts, as well as from dietary supplements.
In this article, you'll learn about possible CoQ10 benefits and side effects, dosages, and what to look for when buying supplements.
Dietary supplements are not regulated like drugs in the United States, meaning the Food and Drug Administration (FDA) does not approve them for safety and effectiveness before products are marketed. When possible, choose a supplement tested by a trusted third party, such as USP, ConsumerLabs, or NSF. However, even if supplements are third-party tested, that doesn’t mean they are necessarily safe for all or effective in general. Therefore, it is important to talk to your healthcare provider about any supplements you plan to take and check in about potential interactions with other supplements or medications.
Active Ingredients: Coenzyme Q10 (CoQ10)
Suggested Dose: 30 milligrams (mg) to 100 mg
Safety Considerations: Minor digestive symptoms, insomnia, and heartburn
Because of the anti-inflammatory and antioxidant effects of CoQ10, its benefits have been studied for:
Supplement use should be individualized and vetted by a healthcare professional, such as a registered dietitian, pharmacist, or healthcare provider. No supplement is intended to treat, cure, or prevent diseases. Supplements typically aren't as well-researched as prescription drugs.
CoQ10 has been studied for its benefit to certain heart conditions (in addition to standard therapies), including:
CoQ10 may be good for cardiac cells. These cells have high energy requirements and are affected by low levels of CoQ10.
CoQ10 may also support heart health by reducing oxidative stress.
A review of people with heart failure found that CoQ10 supplementation led to improvements in heart function, fewer hospitalizations, and a reduced risk of death.
CoQ10 may promote the widening of the blood vessels by increasing nitric oxide availability.
A meta-analysis of people with diabetes, high blood pressure, and high cholesterol showed that CoQ10 supplementation for four weeks to 24 weeks reduced systolic blood pressure by 10 millimeters of mercury (mmHg) to 21 mmHg, but not diastolic blood pressure.
Additional studies are needed to determine the relationship between CoQ10 and blood pressure.
The cause of Parkinson's and Alzheimer's disease is unknown, but oxidative stress may be a contributing factor. By reducing oxidative stress, CoQ10 supplementation has been suggested to reduce the progression of these diseases.
Only a few clinical trials have tested CoQ10 for Parkinson's or Alzheimer's and the results have been conflicting and mostly disappointing. It's unknown whether CoQ10 can cross the blood-brain barrier in humans to apply its effects.
CoQ10 is an antioxidant that reduces oxidative stress, so supplementation may help reduce insulin resistance in people with diabetes.
Persistent high blood sugars cause oxidative stress and lead to insulin resistance. Insulin is the hormone that lowers blood sugar. With insulin resistance, your body doesn't use it efficiently, resulting in high blood sugar. Insulin resistance is a key component of type 2 diabetes.
Studies have suggested that CoQ10 supplementation may improve blood sugar control and HDL cholesterol and decrease triglycerides in people with type 2 diabetes. However, only a small number of people were studied, so these findings should be treated with caution. There's not enough evidence for healthcare providers to recommend CoQ10 supplementation for diabetes.
If you have diabetes and want to try CoQ10, talk to your healthcare provider first. You may need to monitor your blood sugar extra closely. Be prepared to adjust diabetes medications so you don't end up with hypoglycemia (low blood sugar).
A migraine is a recurring type of headache that causes severe throbbing pain or a pulsing sensation. Low levels of CoQ10 have been reported in people who experience migraines.
A review of people with migraines found that CoQ10 supplementation for at least six weeks reduced the frequency and duration of migraines. But it didn't reduce migraine pain.
Some evidence suggests CoQ10 applied to the skin (in creams or serums) may help fight the visible signs of aging, so it's possible supplements might too. This may be because it reduces free radicals that can cause skin to wrinkle.
The evidence that CoQ10 can improve fertility isn't yet established. Some evidence suggests that CoQ10 may increase sperm motility and improve the quality of eggs. However, research so far is insufficient to recommend CoQ10 as a fertility aid.
A handful of small studies suggest it might delay fatigue and improve exercise recovery. However, more research is needed.
Statins are drugs that help lower cholesterol. They can cause muscle pain and weakness as a side effect. Some research suggests that CoQ10 may reduce these side effects.
A 2018 review found that CoQ10 supplementation reduced statin-induced muscle pain, weakness, cramps, and tiredness.
CoQ10 is found naturally in your body, in some foods, and as a supplement.
The richest food sources of CoQ10 include:
The average daily intake of CoQ10 is 5.4 mg for men and 3.8 mg for women.
The body produces CoQ10, but far less than what studies have demonstrated as beneficial.
Your body naturally produces CoQ10. However, CoQ10 levels decline with aging, decreasing the body's ability to manage inflammation and oxidative stress effectively.
Oxidative stress occurs when free radicals (unstable molecules) start to damage cells and tissues in the body. Antioxidants counter the effects of free radicals.
Low CoQ10 levels in the body have been associated with several diseases, including:
However, this does not mean that CoQ10 supplements can treat or prevent any of these conditions.
CoQ10 supplements are sold in several forms, including:
Some CoQ10 supplements are formulated to absorb into your system better than others. This has the same effect as taking a larger dose. For example, some CoQ10 supplements are formulated to be more water- and fat-soluble for enhanced absorption.
CoQ10 and other supplements aren't regulated like medications. To ensure you're buying a quality product look for products that have been certified by:
These independent organizations test the quality and ingredients of dietary supplements. If you have questions, talk to a registered dietitian, healthcare provider, or pharmacist.
CoQ10 supplementation is considered safe and well-tolerated, but side effects may include abdominal pain or an upset stomach.
These symptoms can occur in doses greater than 1,200 mg per day.
Other reported CoQ10 side effects include:
Children under the age of 18 should not take CoQ10 except under the supervision of a healthcare provider.
CoQ10 may interact with some medications, including:
Ask your healthcare provider before taking CoQ10. Be sure to tell them about all the medications and supplements you take.
There's no standard recommended dose for CoQ10.
In healthy adults, the typical dose ranges between 30 mg and 100 mg per day. Talk with your healthcare provider to determine an appropriate dose for you.
CoQ10 dosages used in studies include:
CoQ10 is generally safe and well-tolerated, but avoid consuming more than 1,200 mg of CoQ10 per day. Fortunately, this amount is much higher than commonly used doses.
Store CoQ10 soft gels or capsules in a cool, dry place. Store liquid forms according to the directions on the product.
Some CoQ10 supplements, especially liquid forms, include an expiration date. CoQ10 supplements may lose potency if consumed past the expiration date.
Coenzyme Q10 may help with certain health conditions, like high blood pressure, diabetes, and migraines. However, supplements shouldn't be used to treat or prevent any diseases. See your healthcare provider regularly for guidance on managing your condition.
CoQ10 may cause mild side effects and interact negatively with certain medications.
There's no official recommended dosage. In studies, doses have ranged from 50 mg to 800 mg daily. Talk to your healthcare provider if you're considering taking CoQ10 supplements to determine the appropriate dose for you. When buying supplements, look for products that have been independently tested for quality.
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By Gavin Van De Walle, RDN, LN Gavin Van De Walle, RDN, LN, is a dietitian who aims to arm the public with evidence-based nutrition information, so they make their own informed health decisions.
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