Coenzyme Q10: what research shows and how to choose a supplement
Coenzyme Q10 (CoQ10) is a substance that the body produces itself. It is found in almost every cell, with the highest amounts in the heart, liver and muscles.1
In this article, you will learn what research shows, whether you need Q10 when taking statins and how to choose between ubiquinone and ubiquinol.
In brief. Q10 is involved in energy production in cells. Research on Q10 is steadily growing, and clearer answers about its benefits are still emerging. Choose ubiquinone or ubiquinol and take it with a meal. If you take warfarin, talk to your doctor first.³
What is coenzyme Q10?
In cells, Q10 is involved in energy production and acts as an antioxidant.1 A healthy body produces enough of it. We get little from food, usually just a few milligrams a day. It is found mainly in meat, fish, nuts and some oils.1
Q10 levels in some tissues decline with age.1 However, this does not necessarily mean that a supplement is needed.
Do you need Q10 when taking statins?
Statins are medicines used to lower cholesterol. They also reduce the amount of Q10 the body produces.1 This raises the question of whether a Q10 supplement can help when statins cause muscle pain.
Research reviews give different answers. In one review of 6 studies with 302 participants, muscle pain did not decrease significantly with Q10.4 In another, covering 12 studies with 575 participants, muscle pain was lower in the Q10 group.5
What this means for you. If you take statins and have muscle pain, tell your doctor first. Do not stop taking the medicine on your own. Discuss with your doctor whether it is worth trying Q10.
Ubiquinone or ubiquinol?
| Form | Worth knowing | What this means for you |
|---|---|---|
| Ubiquinone | The most common and most researched form. It is converted into ubiquinol in the body.1 | The best choice for most people: the most researched and usually cheaper form. Suitable if you are taking Q10 for the first time or want the form used in most studies. |
| Ubiquinol | Another form of Q10. The two forms convert into each other in the body.1 | More expensive, usually in softgels with oil. It is chosen by those who want a "ready-to-use" form, but there is not yet enough clear evidence that it is more beneficial.¹ |
Q10 is fat-soluble, so take it with a meal, ideally one that contains fat.1
Example. It is convenient to take the capsule at lunch when you are eating fish or a salad with oil, rather than on an empty stomach with coffee.
Which dose to choose?
Studies most often used 100–300 mg per day.3 Doses above 100 mg can be split into two parts. This makes it easier to avoid digestive discomfort.
Example. If a capsule contains 60 mg and the manufacturer recommends 1–3 capsules per day, you will get 60 to 180 mg. If you also take a complex containing Q10, add up the amounts from both products.
When to be careful?
- You take warfarin – Q10 may weaken its effect.3
- You take medicines for high blood pressure or diabetes – discuss the supplement with your doctor.3
- You are pregnant or breastfeeding – there is not enough safety data.3
Side effects are rare and usually mild: nausea, diarrhoea, difficulty falling asleep.3
Selected coenzyme Q10 products
Commercial information. The products listed here are available in our shop. This is not an effectiveness ranking. Before buying, check the ingredients and directions for use on the product page.
Co-Q10, 100mg - 60 vcaps - Jarrow Formulas
Ubiquinone, 100 mg per capsule. Capsules made from plant cellulose. Take with a meal.6
CoQ10, 200mg - 60 vcaps - NOW Foods
200 mg of coenzyme Q10 per capsule, taken as 1 capsule per day with a meal. A higher dose in a single product, so it is worth discussing with your doctor if you take medicines.7
Ubiquinol, 100mg - 60 softgels - NOW Foods
Ubiquinol, 100 mg per softgel. The manufacturer recommends 1 softgel per day with a meal containing fat.8
CoQ10 - Coenzyme Q10 - 60 mg - 120 capsules - Swanson
60 mg of coenzyme Q10 per softgel with soybean oil. The manufacturer recommends 1–3 softgels per day with a meal. Contains soy and gelatine.9
Frequently asked questions
Does Q10 give you energy?
Q10 is involved in energy production in cells, but this does not mean that a supplement will reduce tiredness.2 If you constantly feel tired, talk to your doctor first.
Does Q10 in cosmetics work the same way as a supplement?
No. In creams, Q10 is used for skin care, whereas in a supplement it is taken with food. These are different products for different purposes.
Can Q10 be taken together with omega-3 or vitamins?
Usually, yes. Q10 is often included in multivitamins and other complexes, so check that you are not getting it from several products.
How long can Q10 be taken?
In studies, Q10 was most often taken for anywhere from a few weeks to a few months, and in some for longer.3 Discuss longer use with your doctor or pharmacist.
Scientific sources
- Linus Pauling Institute, Oregon State University. Coenzyme Q10. Micronutrient Information Center. lpi.oregonstate.edu
- European Commission. EU Register of nutrition and health claims made on foods. ec.europa.eu
- NIH National Center for Complementary and Integrative Health. Coenzyme Q10. nccih.nih.gov
- Banach M, Serban C, Sahebkar A et al. Effects of coenzyme Q10 on statin-induced myopathy: a meta-analysis of randomized controlled trials. Mayo Clin Proc. 2015;90(1):24–34. doi:10.1016/j.mayocp.2014.08.021
- 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
- Jarrow Formulas. Co-Q10, 100 mg, 60 capsules. Product label.
- NOW Foods. CoQ10, 200 mg, 60 capsules. Product label.
- NOW Foods. Ubiquinol, 100 mg, 60 capsules. Product label.
- Swanson. CoQ10, 60 mg, 120 capsules. Product label.
Disclaimer. This article is for information purposes only and does not replace advice from a doctor or pharmacist. Food supplements are not intended to treat or prevent diseases and should not be used as a substitute for a varied diet and a healthy lifestyle. Before taking supplements, especially during pregnancy or breastfeeding, if you have a chronic illness or if you take medicines, consult a healthcare professional.
