17 Health Benefits of CoQ10 and Our Top 3 Picks of Best CoQ10 Supplements

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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

  1. 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 → .
  2. 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 → .
  3. 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 → .
  4. 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 → .
  5. 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 → .
  6. 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 → .
  7. 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 → .
  8. 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 → .
  9. 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].
  10. 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 → .
  11. 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 → .
  12. 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 → .
  13. 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 → .
  14. 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 → .
  15. 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 → .
  16. 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 → .
  17. 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.

FoodCoQ10 Content
(mg/100g)
Reindeer meat15.8
Beef heart11.3
Chicken liver11.6
Chicken heart9.2
Mackerel6.75
Peanuts2.6
Pistachios2
Sesame seeds1.7
Pork2.4
Soybeans1.2
Beef3.1
Trout0.85
Broccoli0.6 – 0.86
Cauliflower0.1 – 0.3
Spinach0.1 – 0.2
Tofu0.3
Soy milk0.25
Oranges0.1
Strawberries0.1

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.

Qunol Mega Ubiquinol 100mg CoQ10, Superior Absorption, Patented Water and Fat Soluble Natural Supplement Form of Coenzyme Q10, Antioxidant...
Coenzyme Q10 100 mg
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.

Doctor's Best High Absorption CoQ10 with BioPerine, Gluten Free, Naturally Fermented, Heart Health, Energy Production, 100 mg, 120 Count
Coenzyme Q10 100 mg
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 CoQ10 100mg, Supports Heart Health, 240 Rapid Release Softgels
Q-Sorb CoQ10 100 mg

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.

18 references

[1]. Mortensen, S. A., Rosenfeldt, F., & Filipiak, K. J. (2014). The effect of coenzyme Q10 on morbidity and mortality in chronic heart failure. JACC: Heart Failure, 2(6), 641-649

[2]. Littarru, G. P., & Tiano, L. (2007). Bioenergetic and antioxidant properties of coenzyme Q10: recent developments. Molecular Biotechnology, 37(1), 31-37.

[3]. Rozen, T. D., Oshinsky, M. L., Gebeline, C. A., Bradley, K. C., Young, W. B., Shechter, A. L., & Silberstein, S. D. (2002). Open label trial of coenzyme Q10 as a migraine preventive. Cephalalgia, 22(2), 137-141

[4]. Littarru, G. P., & Tiano, L. (2010). Clinical aspects of coenzyme Q10: An update. Current Opinion in Clinical Nutrition and Metabolic Care, 13(6), 626-629.

[5]. Shults, C. W., Oakes, D., Kieburtz, K., Beal, M. F., Haas, R., Plumb, S., … & Nutt, J. (2002). Effects of coenzyme Q10 in early Parkinson disease: evidence of slowing of the functional decline. Archives of Neurology, 59(10), 1541-1550.

[6]. Safarinejad, M. R. (2012). The effect of coenzyme Q10 supplementation on partner pregnancy rate in infertile men with idiopathic oligoasthenoteratozoospermia: an open-label prospective study. International Urology and Nephrology, 44(3), 689-700.

[7]. Cooke, M., Iosia, M., Buford, T., Shelmadine, B., Hudson, G., Kerksick, C., … & Kreider, R. (2008). Effects of acute and 14-day coenzyme Q10 supplementation on exercise performance in both trained and untrained individuals. Journal of the International Society of Sports Nutrition, 5(1), 1-14.

[8]. Hodgson, J. M., Watts, G. F., Playford, D. A., Burke, V., & Croft, K. D. (2002). Coenzyme Q10 improves blood pressure and glycaemic control: a controlled trial in subjects with type 2 diabetes. European Journal of Clinical Nutrition, 56(11), 1137-1142.

[9]. Qu, J., Kaufman, Y., Washington, I. (2015). Coenzyme Q10 in the human retina. Investigative Ophthalmology & Visual Science, 56(4), 2525-2531.

[10]. Žmitek, K., Pogačnik, T., Mervic, L., Žmitek, J., & Pravst, I. (2016). The effect of dietary intake of coenzyme Q10 on skin parameters and condition: Results of a randomised, placebo-controlled, double-blind study. BioFactors, 42(5), 544-549.

[11]. Caso, G., Kelly, P., McNurlan, M. A., & Lawson, W. E. (2007). Effect of coenzyme Q10 on myopathic symptoms in patients treated with statins. The American Journal of Cardiology, 99(10), 1409-1412.

[12]. Folkers, K., Morita, M., & McRee, J. (1993). The activities of coenzyme Q10 and vitamin B6 for immune responses. Biochemical and Biophysical Research Communications, 193(1), 88-92.

[13]. Salami, A., Mora, R., Dellepiane, M., Manini, G., Santomauro, V., Barettini, L., & Guastini, L. (2010). Water-soluble coenzyme Q10 formulation (Q-TER) in the treatment of presbycusis. Acta Oto-Laryngologica, 130(10), 1154-1162.

[14]. Hanioka, T., Tanaka, M., Ojima, M., Shizukuishi, S., & Folkers, K. (1994). Effect of topical application of coenzyme Q10 on adult periodontitis. Molecular Aspects of Medicine, 15, s241-s248.

[15]. Conklin, K. A. (2005). Coenzyme Q10 for prevention of anthracycline-induced cardiotoxicity. Integrative Cancer Therapies, 4(2), 110-130.

[16]. Cordero, M. D., Alcocer-Gómez, E., Culic, O., Carrión, A. M., de Miguel, M., & Díaz-Parrado, E. (2013). NLRP3 inflammasome is activated in fibromyalgia: the effect of coenzyme Q10. Antioxidants & Redox Signaling, 18(6), 800-808.

[17]. Gvozdjakova, A., Kucharska, J., Bartkovjakova, M., Gazdikova, K., & Gazdik, F. E. (2005). Coenzyme Q10 supplementation reduces corticosteroids dosage in patients with bronchial asthma. BioFactors, 25(1-4), 235-240.

[18]. Zhang Y , Liu J , Chen XQ , Oliver Chen CY . Ubiquinol is superior to ubiquinone to enhance Coenzyme Q10 status in older men. Food Funct. 2018 Nov 14;9(11):5653-5659. doi: 10.1039/c8fo00971f. PMID: 30302465.

Derek Yang

I'm an immigrant living with my family in a small town on the East Coast. I love classical music, enjoy a good cup of coffee, and have a soft spot for BMWs. I believe in lifelong learning and look forward to connecting with you to share our life experiences. Twitter @mrderekyang.

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