Coenzyme Q10
Fat-soluble compound involved in mitochondrial energy production.
Also known as CoQ10, Ubiquinol, Ubiquinone
Common doses
100-300 mg
Best timing
Morning
Food
Take with food
Interactions
5 known
Coenzyme Q10 (CoQ10, ubiquinone) is a naturally occurring compound found in every cell's mitochondria, where it plays a central role in the electron transport chain that produces ATP. It also functions as a potent lipid-soluble antioxidant.
CoQ10 production declines with age, and it is also depleted by statin medications, which inhibit the mevalonate pathway (shared by both cholesterol and CoQ10 synthesis). This is why CoQ10 supplementation is commonly recommended alongside statins and red yeast rice.
CoQ10 exists in two forms: ubiquinone (oxidised) and ubiquinol (reduced/active). Both are available as supplements. Ubiquinol is marketed as more bioavailable, which may be relevant for older adults who have reduced ability to convert ubiquinone to ubiquinol.
Key benefits
Cellular energy
CoQ10 is essential for mitochondrial ATP production. The heart, brain, and kidneys have the highest CoQ10 concentrations due to their energy demands.
Statin support
CoQ10 supplementation may reduce statin-associated muscle pain (myalgia). Statins deplete CoQ10 by inhibiting the mevalonate pathway.
Heart health
The Q-SYMBIO trial showed CoQ10 (300 mg/day) reduced cardiovascular mortality by 43% in heart failure patients over 2 years.
Antioxidant
CoQ10 protects cell membranes from lipid peroxidation and regenerates Vitamin E.
Available forms
Ubiquinol
The reduced (active) form. May be better absorbed, especially for older adults. More expensive. Requires careful packaging (light and heat sensitive).
Ubiquinone
The oxidised form. Most studied. Cheaper. The body converts it to ubiquinol. Effective for most people.
CoQ10 with Lipid Carrier
Fat-soluble CoQ10 in an oil base (soybean, MCT). Significantly better absorbed than dry powder capsules.
Food sources
- Organ meats (heart, liver)
- Beef and pork
- Fatty fish (sardines, mackerel)
- Peanuts
- Spinach
- Broccoli
Signs of deficiency
- Fatigue
- Muscle weakness
- Exercise intolerance
- Cognitive decline
- Heart palpitations
Upper intake limit
No established upper limit. Doses up to 1,200 mg/day have been used in clinical trials without serious adverse effects. Standard doses are 100-300 mg/day.
Research summary
Strong evidence for statin-induced CoQ10 depletion. Good evidence for heart failure (Q-SYMBIO trial). Moderate evidence for blood pressure, migraine prevention, and exercise performance. CoQ10 is one of the supplements most strongly recommended for statin users and older adults.
Known interactions (5)
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1 flagZinc and Iron compete for the same absorption pathway. Take at least 2 hours apart.
Supplements
This information is for educational purposes only. It is not medical advice and does not diagnose, treat, cure, or prevent any disease. Always consult a qualified healthcare professional.