THE MEDS I TAKE AND WHY
PART 3 – CoQ10
CoQ10 Pros and Cons
Benefits and Side Effects of Coenzyme Q10 (CoQ10)
CoQ10 may help support several bodily functions:
Skin:
Brain:
Lungs:
Chronic diseases:
Such as cancer and type 2 diabetes. More research is needed to understand the possible benefits.
Coenzyme Q10 (CoQ10) is a compound that helps generate energy in your cells. Your body produces less of it with age, but you can also get it from food or supplements.
Low levels of CoQ10 may be associated with diseases like cancer, type 2 diabetes, and neurodegenerative disorders. Whether the relationship is based on cause and effect is still unclear.
Here’s what you need to know about its nine potential benefits and safety information.
What is CoQ10?
CoQ10 is found throughout the body, with the highest levels in the heart, liver, kidney, and pancreas. It helps generate energy in cells by making the antioxidant adenosine triphosphate (ATP), which is involved in cell energy transfer.
It also serves as an antioxidant to protect cells against oxidative stress.
Ubiquinol is the reduced form of CoQ10, while ubiquinone is the oxidized form.
The body converts it back and forth between both forms. While both exist in the body, ubiquinol is most common in blood circulation.
What does CoQ10 do for the body?
or cell damage caused by free radicals, can interfere with regular cell functioning and may contribute to many health conditions.
Some chronic diseases are also associated with low levels of CoQ10.
CoQ10 production decreases (Trusted Source) as you age:
Thus, older people can be even more deficient in this compound than younger people.
Possible causes of low CoQ10 levels include:
Some genetic defects in how the body creates and uses CoQ10
increased demands by tissues as a consequence of disease such as
Mitochondrial diseases
Oxidative stress due to aging
Side effects of statin treatments
CoQ10 may help treat heart failure:
Research (Trusted Source) suggests that CoQ10 may improve treatment outcomes for people with heart failure.
According to a review of research (Trusted Source), CoQ10 may potentially be beneficial for managing heart failure when used alongside other treatments. However, more research is still needed.
Research cited in the review suggests that people with heart failure who took CoQ10 supplements had a decreased risk of dying or being hospitalized and a greater improvement in left ventricular ejection fraction compared to those who took a placebo.
CoQ10 could also help restore optimal energy production levels and reduce oxidative damage, which can aid the treatment of heart failure.
However, no conclusive evidence supports or refutes the use of CoQ10 for people with heart failure. More research is still neede
CoQ10 may help with fertility:
Female fertility decreases with age due to a decline in the number and quality of available eggs.
CoQ10 is directly involved in this process. As you age, CoQ10 production slows, making the body less effective at protecting the eggs from oxidative damage.
Supplementing with CoQ10 may help maintain egg quality and reverse this age-related decline in egg quality and quantity.
Male fertility is also susceptible to oxidative damage, which may result in reduced sperm count, poor sperm quality, and infertility.
Several studies (Trusted Source) suggest supplementing with CoQ10 may improve sperm activity and concentration by increasing antioxidant protection.
CoQ10 may support skin health as you age:
Harmful elements like cellular damage or a hormonal imbalance can lead to reduced skin moisture and protection from environmental aggressors, as well as the thinning of the layers of the skin.
According to human (Trusted Source) and animal studies (Trusted Source), applying CoQ10 directly to the skin may help reduce oxidative damage caused by UV rays, decrease the depth of wrinkles, and promote antioxidant protection.
CoQ10 may reduce migraine:
Abnormal mitochondrial function can result in low energy in the brain cells. It may contribute to migraine, a neurological disease characterized by headache and other symptoms, like noise and light sensitivity.
CoQ10 lives mainly in the mitochondria of the cells and may benefit (Trusted Source) the treatment of migraine.
One review of six studies (Trusted Source) found that CoQ10 may effectively reduce the severity, duration, and frequency of migraine episodes in adults with migraine.
CoQ10 may benefit exercise performance:
Abnormal mitochondrial function can reduce muscle energy, making it hard for muscles to contract efficiently and sustain exercise.
CoQ10 may help (Trusted Source) exercise performance by decreasing cell oxidative stress and improving mitochondrial function. Moreover, supplementing with CoQ10 may help reduce fatigue (Trusted Source), potentially improving exercise performance.
CoQ10 may help with diabetes management:
Oxidative stress can cause cell damage, resulting in metabolic diseases like diabetes and insulin resistance.
A 2024 meta-analysis (Trusted Source) suggests CoQ10 may help improve insulin sensitivity and regulate blood sugar levels. Not only that, but it also may reduce markers of oxidative stress compared to a placebo.
CoQ10 may play a role in cancer prevention:
CoQ10 may reduce oxidative stress, which may be involved in cancer development. Though more research is needed, some studies also show that low levels of CoQ10 could be linked to an increased risk of certain types of cancer.
According to some test-tube studies (Trusted Source), CoQ10 may block the growth of cancer cells. Interestingly, people with cancer tend to have lower levels of CoQ10.
Some older studies suggest low levels of CoQ10 may be associated with a higher risk of certain types of cancer, including breast (Trusted Source) and prostate cancer (Trusted Source). Newer studies (Trusted Source)have also suggested this with regard to lung cancer. However, the National Institutes of Health (NIH) (Trusted Source) states that CoQ10 has not been shown to be of value as a cancer treatment, so more research needs to be conducted before making a definitive claim. Personally since there seem top be no negatives to taking CoQ10 I would err on the side taking it, just in case since has somany other benefits.
CoQ10 may benefit brain health:
Mitochondrial function tends to decrease with age, which can lead to the death of brain cells and contribute to conditions like Alzheimer’s and Parkinson’s.
The brain is susceptible to oxidative stress (Trusted Source) due to its high fatty acid content and oxygen demand.
This oxidative stress enhances the production of harmful compounds (Trusted Source) that could affect memory, cognition, and physical functions. Research from 2024 (Trusted Source) links low levels of CoQ10 in the blood with increased neurotoxicity due to the buildup of certain proteins in the brain.
CoQ10 may reduce harmful compounds, possibly slowing the progression of Alzheimer’s and Parkinson’s disease, according to some animal studies in 2019 (Trusted Source) and 2021 n(Trusted Source).
However, more research on humans is still needed (Trusted Source) to support the potential benefits.
CoQ10 may have a protective effect on the lungs:
Increased oxidative damage in the lungs and reduced antioxidant protection, including low levels of CoQ10, can result in lung diseases, such as chronic obstructive pulmonary disease (COPD) and asthma.
Furthermore, research from 2021 has found that people with these conditions tend to have higher levels of oxidized CoQ10 in the lungs, which indicates increased oxidative stress. Another study (Trusted Source) found that supplementing with CoQ10 and creatine, a compound found in muscle cells, may have improved functional performance, perception of shortness of breath, and body composition in people with COPD.
How much CoQ10 should I take?
CoQ10 is well-tolerated and is not associated with any serious side effects. It comes in two different forms: ubiquinol and ubiquinone.
Current studies (Trusted Source) note no significant difference between ubiquinol and ubiquinone regarding absorption.
You can find CoQ10 supplements in various doses, ranging from 30 to 600 mg (Trusted Source), though it’s best to use only as directed. Studies related to heart health typically use doses of 100 to 400 mg per day, while doses ranging from 600 to 3,000 mg have been used to treat some neurodegenerative disorders.
However, taking 200 mg (Trusted Source) twice daily with food is considered the average dosage needed to maintain therapeutic blood levels of CoQ10 for most people.
Because CoQ10 is a fat-soluble compound, its absorption is slow and limited. However, taking CoQ10 supplements with food can help your body absorb it better. Also, soft-gel capsules absorb more efficiently than other forms of CoQ10.
Additionally, some products offer a broken-down form of CoQ10 or a combination of CoQ10 and oils to improve absorption.
Can I get CoQ10 from food?
While you can easily consume CoQ10 as a supplement, you can also eat it in certain foods.
The following foods contain CoQ10 (Trusted Source):
Organ meats:
Some muscle meats:
pork, beef, and chicken
Fatty fish:
trout, herring, mackerel, and sardines
Legumes:
soybeans, lentils, and peanuts
Nuts and seeds:
sesame seeds and pistachios
Oils:
soybean and canola oil
In addition to the foods listed above, some types of fruits, vegetables, dairy products, and cereals also contain CoQ10, though in much lower amounts.
Frequently asked questions:
What happens when you take CoQ10 every day?
Supplementing with CoQ10 appears to be well tolerated by humans, even in doses up to 1,200 mg (Trusted Source). However, it’s best to use it only as directed.
You may experience some insomnia or indigestion, and you should not take it if you are also taking blood thinning medications like warfarin (Coumadin, Jantoven) and certain cancer medications.
Is there any downside to taking CoQ10?
CoQ10 may reduce the effectiveness of warfarin (Coumadin, Jantoven) and interact with some blood pressure and cancer medications.
What vitamins should I not take with CoQ10?
There isn’t much research on CoQ10’s interaction with other vitamin supplements. Available research (Trusted Source) suggests that it’s probably safe and even beneficial. However, it’s still a good idea to speak to your doctor before trying CoQ10 and inform them about any medications or other supplements you are taking.
The bottom line:
CoQ10 is a fat-soluble, vitamin-like compound that may have some health benefits.
Research suggests it may help improve heart health and blood sugar regulation, protect against certain types of cancer, and reduce migraine frequency.
It may also reduce the oxidative damage that leads to muscle fatigue, skin damage, and brain and lung diseases. However, more research is necessary to determine whether CoQ10 is effective in these areas.
You can buy CoQ10 as a supplement. Though people generally tolerate CoQ10 well, it’s best to talk with your doctor before trying it or any other supplement. You can also increase your CoQ10 intake through various food sources, including: (Also see above)
organ and muscle meats
oils
nuts
seeds
legumes
If you choose to take a supplement, be sure to choose one that is high quality and vetted by a third party to ensure its safety.
