Supplements Dietary Supplements CoQ10 Benefits, Side Effects, and Sources How the antioxidant coenzyme Q10 helps you manage diseases By Gavin Van De Walle, RDN, LN Gavin Van De Walle, RDN, LN Gavin Van De Walle, RDN, LN, is a dietitian who aims to arm the public with evidence-based nutrition information, so they make their own informed health decisions. Learn about our editorial process Updated on March 14, 2023 Medically reviewed by Beth Thomas, PharmD Medically reviewed by Beth Thomas, PharmD LinkedIn Beth Thomas, PharmD, is a clinical pharmacist and founder of BMT Consulting Services, LLC. Learn about our Medical Expert Board Fact checked by Zerah Isaacs Fact checked by Zerah Isaacs Zerah Isaacs is a technical research assistant with experience in both academic and industry biomedical research. Learn about our editorial process Print Verywell / Anastasia Tretiak Table of Contents View All Table of Contents CoQ10 Benefits Sources Side Effects Interactions Dosages What to Look For How to Store Frequently Asked Questions Coenzyme Q10 (CoQ10 or ubiquinol) is an antioxidant and may prevent cellular damage linked with aging and some diseases. In this article, you'll learn about possible CoQ10 benefits and side effects, dosages, and what to look for when buying supplements. Dietary supplements are not regulated like drugs in the United States, meaning the Food and Drug Administration (FDA) does not approve them for safety and effectiveness before products are marketed. When possible, choose a supplement tested by a trusted third party, such as USP, ConsumerLabs, or NSF. However, even if supplements are third-party tested, that doesn’t mean they are necessarily safe for all or effective in general. Therefore, it is important to talk to your healthcare provider about any supplements you plan to take and check in about potential interactions with other supplements or medications. Supplement Facts Active Ingredients: Coenzyme Q10 (CoQ10)Alternative Names: UbiquinoneLegal Status: Dietary supplementSuggested Dose: 30 milligrams (mg) to 100 mgSafety Considerations: Minor digestive symptoms, insomnia, and heartburn CoQ10 Benefits Because of the anti-inflammatory and antioxidant effects of CoQ10, it has been studied for its benefits for: Heart healthBlood pressureDegenerative brain disordersDiabetes and diabetic neuropathyMigrainesSide effects of statin drugs Supplement use should be individualized and vetted by a healthcare professional, such as a registered dietitian, pharmacist, or healthcare provider. No supplement is intended to treat, cure, or prevent diseases. Supplements typically aren't as well researched as prescription drugs. Heart Health CoQ10 has been studied for its benefit to certain heart conditions (in addition to standard therapies), including: Heart failure Atherosclerosis (fatty deposits in the arteries) Coronary artery disease (fatty deposits in the arteries supplying blood to your heart) CoQ10 may be good for cardiac cells. These cells have high energy requirements and are affected by low levels of CoQ10. CoQ10 may also support heart health by reducing oxidative stress. A review of people with heart failure found that CoQ10 supplementation led to improvements in heart function, fewer hospitalizations, and a reduced risk of death. Blood Pressure CoQ10 may promote the widening of the blood vessels by increasing nitric oxide availability. A meta-analysis of people with diabetes, high blood pressure, and high cholesterol showed that CoQ10 supplementation for 4 weeks to 24 weeks reduced systolic blood pressure by 10 millimeters of mercury (mmHg) to 21 mmHg, but not diastolic blood pressure. Additional studies are needed to determine the relationship between CoQ10 and blood pressure. Double-Blind, Placebo-Controlled Clinical Trial Basics Neurodegenerative Disease The cause of Parkinson's and Alzheimer's disease is unknown, but oxidative stress may be a contributing factor. By reducing oxidative stress, CoQ10 supplementation has been suggested to reduce the progression of these diseases. Only a few clinical trials have tested CoQ10 for Parkinson's or Alzheimer's and the results have been conflicting and mostly disappointing. It's unknown if CoQ10 can cross the blood-brain barrier in humans to apply its effects. The Effects of Alzheimer's on the Brain Diabetes CoQ10 is an antioxidant that reduces oxidative stress, so supplementation may help reduce insulin resistance in people with diabetes. Persistent high blood sugars cause oxidative stress and lead to insulin resistance. Insulin is the hormone that lowers blood sugar. With insulin resistance, your body doesn't use it efficiently, resulting in high blood sugar. Insulin resistance is a key component of type 2 diabetes. Studies have suggested that CoQ10 supplementation may improve blood sugar control and HDL cholesterol and decrease triglycerides in people with type 2 diabetes. However, only a small number of people were studied, so treat these findings with caution.There's not enough evidence for healthcare providers to recommend CoQ10 supplementation for diabetes. If you have diabetes and want to try CoQ10, talk to your healthcare provider first. You may need to monitor your blood sugar extra closely. Be prepared to adjust diabetes medications so you don't end up with hypoglycemia (low blood sugar). Migraines A migraine is a recurring type of headache that causes severe throbbing pain or a pulsing sensation. Low levels of CoQ10 have been reported in people who experience migraines. A review of people with migraines found that CoQ10 supplementation for at least six weeks reduced the frequency and duration of migraines. But it didn't reduce migraine pain. Statin Side Effects Statins are drugs that help lower cholesterol. They can cause muscle pain and weakness as a side effect. Some research suggests that CoQ10 may reduce these side effects. A 2018 review found that CoQ10 supplementation reduced statin-induced muscle pain, weakness, cramps, and tiredness. Statin Myopathy Sources of CoQ10 CoQ10 is found naturally in your body, in some foods, and as a supplement. In Your Body The body produces CoQ10, but far less than what studies have demonstrated as beneficial. Your body naturally produces CoQ10. However, CoQ10 levels decline with aging, decreasing the body's ability to manage inflammation and oxidative stress effectively. Oxidative stress occurs when free radicals (unstable molecules) start to damage cells and tissues in the body. Antioxidants counter the effects of free radicals. Low CoQ10 levels in the body have been associated with several diseases, including: Diabetes Migraines Alzheimer's disease Cancer Heart failure However, this does not mean that CoQ10 supplements can treat or prevent any of these conditions. Food The richest food sources of CoQ10 include: MeatFishNutsSome oils The average daily intake of CoQ10 is 5.4 mg for men and 3.8 mg for women. Supplements CoQ10 supplements are sold in several forms, including: CapsulesSoft gelsLiquidGummies CoQ10 Side Effects CoQ10 supplementation is considered safe and well-tolerated, but side effects may include abdominal pain or an upset stomach. These symptoms can occur in doses greater than 1,200 milligrams (mg) per day. Other reported CoQ10 side effects include: HeartburnNauseaDizzinessDiarrheaInsomnia Verywell / Gary Ferster Interactions with Medications CoQ10 may interact with some medications, including: Blood thinners (warfarin)Blood pressure medicationsCertain cancer medications Ask your healthcare provider before taking CoQ10. Be sure to tell them about all the medications and supplements you take. Dosage: How Much CoQ10 Should I Take? There's no standard recommended dose for CoQ10. In healthy adults, the typical dose ranges between 30 mg and 100 mg per day. Consult with your healthcare provider on an appropriate dose for you. CoQ10 dosages used in studies include: Migraines: 30 mg to 800 mg daily for 8 weeks to 12 weeksStatin muscle pain: 50 mg twice daily for 4 weeks to 12 weeksHigh blood pressure: 100 mg to 150 mg daily for 4 weeks to 24 weeksDiabetes: 100 mg to 200 mg daily for 8 weeks to 24 weeks Verywell / Anastasia Tretiak CoQ10 is generally safe and well-tolerated, but avoid consuming more than 1,200 mg of CoQ10 per day. Fortunately, this amount is much higher than commonly used doses. What to Look For CoQ10 and other supplements aren't regulated like medications. It's important to make sure you're buying a quality product. Look for products that have been certified by: ConsumerLabU.S. PharmacopeiaNSF International These independent organizations test the quality and ingredients of dietary supplements. Some CoQ10 supplements are formulated to absorb into your system better than others. This has the same effect as taking a larger dose. For example, some CoQ10 supplements are formulated to be more water- and fat-soluble for enhanced absorption. If you have questions, talk to your healthcare provider or pharmacist. How to Store CoQ10 Store CoQ10 soft gels or capsules in a cool, dry place. Store liquid forms according to the directions on the product. Some CoQ10 supplements, especially liquid forms, include an expiration date. CoQ10 supplements may lose potency if consumed past the expiration date. Summary Coenzyme Q10 may help with certain health conditions, like high blood pressure, diabetes, and migraines. However, supplements shouldn't be used to treat or prevent any diseases. Regularly see your healthcare provider for guidance on managing your condition. CoQ10 may cause mild side effects and interact negatively with certain medications. There's no official recommended dosage. In studies, doses have been between 50 mg and 800 mg daily. Talk to your healthcare provider if you're considering using CoQ10 supplements to determine what an appropriate dose may be for you. When buying supplements, look for products that have been independently tested for quality. CoQ10 for Fibromyalgia and ME/CFS Frequently Asked Questions Can CoQ10 supplements fight aging? Some evidence suggests CoQ10 applied to the skin (in creams or serums) may help fight the visible signs of aging, so it's possible supplements might too. This may be because it reduces free radicals that can cause skin to wrinkle. Will taking CoQ10 supplements increase fertility? This isn't yet established. Some evidence suggests CoQ10 may increase sperm motility and improve the quality of eggs. But research so far is insufficient to suggest CoQ10 as a fertility aid. Does CoQ10 improve athletic performance? A handful of small studies suggest it might delay fatigue and improve exercise recovery. However, more research is needed. 19 Sources Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. National Center for Complementary and Integrative Health. Coenzyme Q10. Lee BJ, Huang YC, Chen SJ, Lin PT. Coenzyme Q10 supplementation reduces oxidative stress and increases antioxidant enzyme activity in patients with coronary artery disease. Nutrition. 2012;28(3):250-255. doi:10.1016/j.nut.2011.06.004 Jafari M, Mousavi SM, Asgharzadeh A, Yazdani N. Coenzyme Q10 in the treatment of heart failure: a systematic review of systematic reviews. Indian Heart J. 2018;70(Suppl 1):S111-S117. doi:10.1016/j.ihj.2018.01.031 Zozina Vl, Covantev S, Goroshko OA, et al. Coenzyme Q10 in cardiovascular and metabolic diseases: current state of the problem. Curr Cardiol Rev. 2018;14(3):164-174. doi:10.2174/1573403X14666180416115428 Tabrizi R, Akbari M, Sharifi N, et al. The effects of coenzyme q10 supplementation on blood pressures among patients with metabolic diseases: a systematic review and meta-analysis of randomized controlled trials. High Blood Press Cardiovasc Prev. 2018;25(1):41-50. doi:10.1007/s40292-018-0247-2 Mantle D, Heaton RA, Hargreaves IP. Coenzyme q10, ageing and the nervous system: an overview. Antioxidants (Basel). 2021;11(1):2. doi:10.3390/antiox11010002 Liang Y, Zhao D, Ji Q, et al. Effects of coenzyme Q10 supplementation on glycemic control: A GRADE-assessed systematic review and dose-response meta-analysis of randomized controlled trials. EClinicalMedicine. 2022;52:101602. doi:10.1016/j.eclinm.2022.101602 Zhang SY, Yang KL, Zeng LT, Wu XH, Huang HY. Effectiveness of coenzyme Q10 supplementation for type 2 diabetes mellitus: a systematic review and meta-analysis. Int J Endocrinol. 2018;2018:6484839. doi: 10.1155/2018/6484839 Sazali S, Badrin S, Norhayati MN, Idris NS. Coenzyme Q10 supplementation for prophylaxis in adult patients with migraine—a meta-analysis. BMJ Open. 2021;11(1):e039358. doi:10.1136/bmjopen-2020-039358 Qu H, Guo M, Chai H, et al. Effects of coenzyme q10 on statin‐induced myopathy: an updated meta‐analysis of randomized controlled trials. J Am Heart Assoc. 2018;7(19):e009835. doi:10.1161/JAHA.118.009835 Barcelos IP de, Haas RH. Coq10 and aging. Biology (Basel). 2019;8(2):E28. doi:10.3390/biology8020028 Hernández-Camacho JD, Bernier M, López-Lluch G, Navas P. Coenzyme q10 supplementation in aging and disease. Front Physiol. 2018;9:44. doi:10.3389/fphys.2018.00044 Arenas-Jal M, Suñé-Negre JM, García-Montoya E. Coenzyme Q10 supplementation: efficacy, safety, and formulation challenges. Compr Rev Food Sci Food Saf. 2020;19(2):574-594. doi:10.1111/1541-4337.12539 Skarlovnik A, Janić M, Lunder M, Turk M, Šabovič M. Coenzyme Q10 supplementation decreases statin-related mild-to-moderate muscle symptoms: a randomized clinical study. Med Sci Monit. 2014;20:2183-2188. Published 2014 Nov 6. doi:10.12659/MSM.890777 Zhang S-Y, Yang K-L, Zeng L-T, et al. Effectiveness of coenzyme q10 supplementation for type 2 diabetes mellitus: a systematic review and meta-analysis. Int J Endocrinol. 2018;2018:6484839. doi:10.1155/2018/6484839 Consumer Reports. How to choose supplements wisely. Knott A, Achterberg V, Smuda C, et al. Topical treatment with coenzyme Q10-containing formulas improves skin's Q10 level and provides antioxidative effects. BioFactors. 2015;41(6):383-390. doi:10.1002/biof.1239 Giannubilo S, Orlando P, Silvestri S, et al. CoQ10 supplementation in patients undergoing IVF-ET: the relationship with follicular fluid content and oocyte maturity. Antioxidants. 2018;7(10):141. doi:10.3390/antiox7100141 Suzuki Y, Nagato S, Sakuraba K, Morio K, Sawaki K. Short-term ubiquinol-10 supplementation alleviates tissue damage in muscle and fatigue caused by strenuous exercise in male distance runners. Int J Vitam Nutr Res. 2021;91(3-4):261-270. doi:10.1024/0300-9831/a000627 Additional Reading Fotino AD, Thompson-Paul AM, Bazzano LA. Effect of coenzyme Q10 supplementation on heart failure: a meta-analysis. Am J Clin Nutr. 2013;97(2):268-275. doi:10.3945/ajcn.112.040741. Garrido-Maraver J. Clinical applications of coenzyme Q10. Front Biosci. 2014;19(4):619. doi:10.2741/4231 By Gavin Van De Walle, RDN, LN Gavin Van De Walle, RDN, LN, is a dietitian who aims to arm the public with evidence-based nutrition information, so they make their own informed health decisions. Originally written by Cathy Wong Cathy Wong Cathy Wong is a nutritionist and wellness expert. Her work is regularly featured in media such as First For Women, Woman's World, and Natural Health. 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