What is CoQ10?
Coenzyme Q10 (CoQ10) is a naturally occurring antioxidant produced by the body, with the highest concentrations found in the heart, liver, kidneys, and pancreas. It plays a vital role in energy production within cells, particularly in the mitochondria, which are often called the "powerhouses" of cells. CoQ10 is involved in powering biochemical reactions and also possesses anti-inflammatory properties. While it is found in some dietary sources, such as meat, fish, and nuts, the amounts are insufficient to significantly increase CoQ10 levels in the body.
CoQ10 levels decrease with age and are found to be lower in individuals with certain conditions, such as heart disease or those taking statins. Available as a dietary supplement in various forms, CoQ10 may help prevent or treat certain heart conditions and migraines. It exists in two forms, ubiquinone and ubiquinol, with the latter being the active, easily absorbed form. Supplementing with CoQ10 has been shown to counteract damage and improve conditions related to its deficiency, as well as boost athletic performance and decrease inflammation in healthy individuals.
17 Potential Benefits of CoQ10
- Heart health: CoQ10 has been researched for its role in supporting heart health, including reducing the risk of heart failure and improving heart function in patients with heart disease [1] Trusted Website PubMed is a data base from US National Institutes of Health. It's a trusted source of health and medical information. Open the link → .
- Energy production: CoQ10 plays a key role in energy production within cells, specifically in the mitochondria, which may help enhance physical performance [2] Trusted Website PubMed is a data base from US National Institutes of Health. It's a trusted source of health and medical information. Open the link → .
- Migraine prevention: Some studies have suggested that CoQ10 may help reduce the frequency and severity of migraines [3] Trusted Website PubMed is a data base from US National Institutes of Health. It's a trusted source of health and medical information. Open the link → .
- Antioxidant properties: CoQ10 is a powerful antioxidant that helps protect cells from damage caused by free radicals [4] Trusted Website PubMed is a data base from US National Institutes of Health. It's a trusted source of health and medical information. Open the link → .
- Parkinson's disease: Limited research has suggested that CoQ10 supplementation may help slow the progression of Parkinson's disease in its early stages [5] Trusted Website PubMed is a data base from US National Institutes of Health. It's a trusted source of health and medical information. Open the link → .
- Fertility: Some studies suggest that CoQ10 may improve sperm quality and function in men, potentially enhancing male fertility [6] Trusted Website PubMed is a data base from US National Institutes of Health. It's a trusted source of health and medical information. Open the link → .
- Exercise performance: CoQ10 has been studied for its potential to improve exercise performance by increasing energy production and reducing oxidative stress [7] Trusted Website PubMed is a data base from US National Institutes of Health. It's a trusted source of health and medical information. Open the link → .
- Diabetes management: Some research suggests that CoQ10 supplementation may help improve blood sugar control and insulin sensitivity in people with diabetes [8] Trusted Website PubMed is a data base from US National Institutes of Health. It's a trusted source of health and medical information. Open the link → .
- Age-related macular degeneration: CoQ10's antioxidant properties have been investigated for their potential role in reducing the risk of age-related macular degeneration [9].
- Skin health: Some studies have found that topical application of CoQ10 may help reduce the appearance of wrinkles, improve skin elasticity, and protect the skin from sun damage [10] Trusted Website PubMed is a data base from US National Institutes of Health. It's a trusted source of health and medical information. Open the link → .
- Muscle pain related to statin use: Some studies suggest that CoQ10 may help reduce muscle pain and discomfort in individuals taking statin medications, which can have muscle-related side effects [11] Trusted Website PubMed is a data base from US National Institutes of Health. It's a trusted source of health and medical information. Open the link → .
- Immune system support: CoQ10 has been shown to have a potential role in supporting the immune system, possibly by enhancing the function of immune cells [12] Trusted Website PubMed is a data base from US National Institutes of Health. It's a trusted source of health and medical information. Open the link → .
- Tinnitus: Limited research suggests that CoQ10 may help reduce symptoms of tinnitus in some individuals, though more studies are needed to confirm this [13] Trusted Website PubMed is a data base from US National Institutes of Health. It's a trusted source of health and medical information. Open the link → .
- Periodontal disease: Preliminary research suggests that CoQ10 may help improve gum health and reduce symptoms of periodontal disease [14] Trusted Website PubMed is a data base from US National Institutes of Health. It's a trusted source of health and medical information. Open the link → .
- Chemotherapy-induced cardiotoxicity: Some studies have suggested that CoQ10 may help protect the heart from damage caused by certain chemotherapy drugs [15] Trusted Website PubMed is a data base from US National Institutes of Health. It's a trusted source of health and medical information. Open the link → .
- Fibromyalgia: There is limited evidence that CoQ10 supplementation may help reduce symptoms of fibromyalgia, such as pain and fatigue [16] Trusted Website NCBI, US National Center for Biotechnology Information, is a trusted source of biotechnology and biomedicine information. Open the link → .
- Asthma: Some research has suggested that CoQ10 may help improve lung function and reduce inflammation in individuals with asthma, but more studies are needed to confirm this [17] Trusted Website PubMed is a data base from US National Institutes of Health. It's a trusted source of health and medical information. Open the link → .
Side Effects and Safety Concerns
Generally, CoQ10 is considered safe when taken as directed. However, some people may experience side effects such as:
- Upset stomach
- Diarrhea
- Nausea
- Headache
- Rashes
These side effects are usually mild and often resolve on their own.
CoQ10 is generally safe for most people, but it's essential to consult with your doctor before starting any supplements, especially if you have a pre-existing medical condition or are taking medications. CoQ10 may interact with certain medications, including blood thinners and chemotherapy drugs.
How Much CoQ10 Does Your Body Need?
Our bodies produce CoQ10 naturally. There is no established daily recommended amount of CoQ10.
For adults, the suggested dose of CoQ10 supplementation ranges from 30 to 200 mg daily, with soft gels typically offering better absorption than capsules. Since CoQ10 is fat-soluble, it should be taken with a meal containing fat to improve absorption. Taking CoQ10 at night may also enhance the body's ability to utilize it.
CoQ10 supplements are not recommended for children or for women who are pregnant or breastfeeding, due to lack of evidence about its safety.
20 Foods That Are High in CoQ10
Foods that are high in CoQ10 include organ meats, fatty fish, meat, soybeans, some vegetables, nuts and seeds.
| Food | CoQ10 Content (mg/100g) |
|---|---|
| Reindeer meat | 15.8 |
| Beef heart | 11.3 |
| Chicken liver | 11.6 |
| Chicken heart | 9.2 |
| Mackerel | 6.75 |
| Peanuts | 2.6 |
| Pistachios | 2 |
| Sesame seeds | 1.7 |
| Pork | 2.4 |
| Soybeans | 1.2 |
| Beef | 3.1 |
| Trout | 0.85 |
| Broccoli | 0.6 - 0.86 |
| Cauliflower | 0.1 - 0.3 |
| Spinach | 0.1 - 0.2 |
| Tofu | 0.3 |
| Soy milk | 0.25 |
| Oranges | 0.1 |
| Strawberries | 0.1 |
Our Top 3 Picks of CoQ10 Supplements
CoQ10 has two forms: ubiquinol and ubiquinone. Ubiquinone is the oxidized form, which is converted into the reduced form called ubiquinol in the body. Ubiquinol is superior to ubiquinone to enhance Coenzyme Q10 status in older men [18] Trusted Website PubMed is a data base from US National Institutes of Health. It's a trusted source of health and medical information. Open the link → .
1. Qunol Mega Ubiquinol CoQ10 100 mg Softgels
Qunol Mega Ubiquinol CoQ10 100mg Softgels are a dietary supplement designed to support heart health and healthy blood pressure levels. These softgels offer superior absorption compared to regular CoQ10 due to their water and fat-soluble patented formulation. The active form of Coenzyme Q10, ubiquinol, helps neutralize free radicals and protect cells from damage. This supplement is especially beneficial for those taking statin medications, as statins can lower CoQ10 levels. Qunol Mega CoQ10 may also support fertility by promoting egg and sperm health.
Vitamin E 68 mg
Qunol is a brand that produces dietary supplements, specifically liquid Coenzyme Q10 (CoQ10) and Turmeric Curcumin supplements. The company that manufactures Qunol is Quten Research Institute, LLC, which was founded in 2007 and is based in Fairfield, California, USA. Qunol CoQ10 is the #1 cardiologist-recommended form of CoQ10, helping users reach ideal levels faster for potential benefits.
2. Doctor's Best High Absorption CoQ10 with BioPerine
Doctor's Best High Absorption CoQ10 is a dietary supplement containing 100 mg of coenzyme Q10 (Ubiquinone) and BioPerine (black pepper extract). This gluten-free product supports heart function, energy production in cells, and is essential for ATP production, particularly in the heart. CoQ10 levels can be impacted by stress, free radicals, statin medications, and aging, making supplementation beneficial. BioPerine enhances CoQ10 absorption, ensuring effective delivery to the body.
Black Pepper Ext 5 mg
Doctor's Best is a health supplement company founded in 1990 by a group of medical professionals. Headquartered in Irvine, California, USA, Doctor's Best has gained a reputation for using scientifically-proven ingredients and adhering to strict manufacturing standards. It offers a wide range of supplements that cater to various health needs, such as general health and wellness, joint and muscle support, brain and cognitive function, heart health, immune support, digestive health, and more. Some of their most popular products include High Absorption Magnesium, Best Vitamin D3, and High Absorption CoQ10.
3. Puritans Pride CoQ10 100 mg
Puritans Pride CoQ10 100mg is a dietary supplement that supports heart health and overall cardiovascular wellness. It aids in maintaining healthy blood pressure levels, promoting energy production in the heart and muscles, and fostering good oral health which is linked to cardiovascular health. The product contains a 4-8 month supply of rapid-release softgels for superior absorption.
Puritan's Pride is a health supplement company that has been dedicated to providing high-quality, affordable nutritional supplements since its founding in 1973. The company, headquartered in Oakdale, New York, is a subsidiary of NBTY Inc, a leading global manufacturer and distributor of vitamins and nutritional supplements. With a focus on using the finest ingredients, Puritan's Pride has built a reputation for producing a wide range of products that cater to various health needs, including vitamins, minerals, herbal supplements, sports nutrition, and more.
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*Disclosure: This post contains affiliate links for which we may receive compensation. All prices are as time of writing.
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