Also known as: Coenzyme Q10, Ubiquinone, Ubiquinol, Kaneka Q10, Ubidecarenone
FoundationalGood evidence
A fat-soluble compound essential to the final stage of cellular energy production. Levels decline with age and are reduced by some common medications, which is the most defensible reason to take it.
Typical dose
100.0–200.0 mg per day
With a fat-containing meal; split doses above 200 mg
What it is
Coenzyme Q10 is a fat-soluble compound found in the membranes of mitochondria, where it forms part of the machinery that produces ATP. The body makes it, and small amounts come from oily fish, organ meats and wholegrains.
It exists in two interconvertible forms. Ubiquinone is the oxidised form and the cheaper, more stable supplement. Ubiquinol is the reduced, active form, and is marketed as better absorbed, particularly in older adults.
The evidence for ubiquinol's superiority is more modest than the price gap implies, and the body converts between the two readily. Ubiquinone at an adequate dose in a well-formulated oil base is a reasonable choice for most people; ubiquinol makes more sense for older users. Either way, the delivery format matters more than the form, because CoQ10 is poorly absorbed on its own.
How it works
CoQ10 shuttles electrons between complexes in the electron transport chain, the final stage of energy production where the great majority of cellular ATP is generated. Without it that chain cannot function.
It also acts as a fat-soluble antioxidant within membranes, protecting them from oxidative damage and helping regenerate vitamin E.
Tissues with the highest energy demand — heart, liver, kidneys and muscle — hold the highest concentrations. Production declines with age, and some widely used medications reduce CoQ10 levels as a side effect of how they work, which is the most common legitimate reason people are advised to consider it.
What the evidence shows
Supplementation reliably raises blood CoQ10 levels, particularly with well-formulated products. That much is straightforward.
Evidence for exercise performance in healthy people is inconsistent, with most trials finding little meaningful benefit. There is somewhat better support for reduced markers of muscle damage and oxidative stress after demanding exercise.
The clearer case is in older adults and in people whose CoQ10 is being depleted by medication, where restoring levels is a coherent goal rather than an optimisation. For a healthy 25-year-old, the honest expectation is that not much will happen.
Dosing
Typical supplemental range is 100-200 mg daily. Research has used up to 300 mg and higher in specific contexts.
Take with a fat-containing meal. CoQ10 is poorly absorbed without fat, and this single point makes more difference than choosing between ubiquinone and ubiquinol. Softgels in an oil base substantially outperform dry powder capsules or tablets.
Split doses above 200 mg across the day, since absorption per dose is limited. Blood levels take a few weeks to plateau, so give it a month or two before judging. Ubiquinol is worth the premium mainly for older users.
Blood levels plateau over 2-4 weeks of consistent dosing
Timing
With a fat-containing meal; split doses above 200 mg
Competition status
Permitted — not on the WADA Prohibited List
Category
Foundational
Safety and side effects
CoQ10 has an excellent safety record across a large number of trials, including at doses well above typical supplemental amounts. Adverse effects are uncommon and mild, mainly digestive upset, and are reduced by splitting doses.
Some people find it mildly alerting and prefer to take it earlier in the day.
CoQ10 is structurally similar to vitamin K and may affect how blood clots. Speak to your doctor before use if you take anything affecting blood clotting, or any regular medication.
Who should avoid it
Speak to your doctor before use if you take anything affecting blood clotting, or any regular medication — some medicines reduce CoQ10 levels and your doctor may want to know you are taking it. Take earlier in the day if you find it alerting. Not established at supplemental doses in pregnancy or breastfeeding.
This entry is provided for information only. Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Consult a qualified healthcare professional before use if you are pregnant, breastfeeding, taking medication or under medical supervision.
