Coenzyme Q10 (also known as CoQ10 , ubiquinone , or ubiquinol ) is a naturally occurring substance that plays a key role in energy production in the body's cells. It acts as an antioxidant, protecting cells from free radical damage. CoQ10 is particularly well-known for its benefits related to heart health, energy production, and cellular protection. Whether for cardiovascular support or to promote youthful skin, CoQ10 is a versatile and popular supplement. In this article, you'll learn everything you need to know about coenzyme Q10, its health benefits, and how to get the most out of it.
What is coenzyme Q10?
Coenzyme Q10 is a fat-soluble antioxidant found in almost every cell in the body, particularly in the mitochondria, the "powerhouses" of cells. It plays a central role in the production of adenosine triphosphate (ATP), the main energy source for cells. In addition to its function as an energy producer, CoQ10 protects cells from oxidative damage and supports the immune system [1]. There are two forms of coenzyme Q10: ubiquinone (the oxidized form) and ubiquinol (the active, reduced form).
Synonyms for coenzyme Q10
In addition to coenzyme Q10, the molecule is also known by the names ubiquinone , ubiquinol , CoQ10 , and Q10 . While ubiquinone is the common form found in supplements, ubiquinol is the more biologically active form that can be used directly within cells. Both forms offer health benefits, and supplements may contain either ubiquinone or ubiquinol [2].
Where does coenzyme Q10 come from?
Coenzyme Q10 occurs naturally in the human body, particularly in organs with high energy requirements such as the heart, liver, and kidneys. It can also be obtained in small amounts through food, particularly from meat, fish, and plant sources such as spinach and broccoli. However, CoQ10 levels in the body decline with age, so supplements are a good way to maintain CoQ10 levels and reap its health benefits [3].
How is coenzyme Q10 produced?
Coenzyme Q10 can be produced in two main ways: either through a natural fermentation process using bacteria or yeast, or through a synthetic method from chemical compounds. The fermented form of CoQ10 is preferred because it more closely resembles the natural form found in the body. The finished CoQ10 extract is then used in dietary supplements such as capsules, tablets, or softgels [4].
Health benefits of coenzyme Q10
Coenzyme Q10 and heart health
Coenzyme Q10 is particularly well-known for its positive effects on heart health. It supports heart muscle function, improves cellular energy production, and acts as an antioxidant that protects the heart from oxidative damage. Studies have shown that CoQ10 can help lower blood pressure and relieve the symptoms of heart failure [5]. People with cardiovascular disease, especially those with heart failure, may benefit from CoQ10 supplementation, as CoQ10 levels in the heart are often reduced in these conditions.
Coenzyme Q10 and energy production
Because coenzyme Q10 plays a central role in cellular energy production, it is often used to increase energy levels and reduce fatigue. CoQ10 is particularly important for mitochondria, which are responsible for ATP production. People with low CoQ10 levels, such as older adults or those with chronic diseases, may benefit from supplementation, as CoQ10 increases cellular energy and may improve physical performance [6].
Coenzyme Q10 and skin health
Coenzyme Q10 is commonly used in anti-aging skincare products because it protects skin cells from oxidative stress and reduces the signs of aging, such as wrinkles and fine lines. It helps regenerate skin cells and support collagen production, resulting in firmer and smoother skin. Through its antioxidant effects, CoQ10 may also help reduce UV damage and protect skin from premature aging [7].
Coenzyme Q10 and migraines
Coenzyme Q10 is increasingly being used to prevent migraines. Studies show that people with migraines often have lower CoQ10 levels, and supplementing with CoQ10 may reduce the frequency and severity of migraine attacks. CoQ10 works by improving mitochondrial function and reducing oxidative stress, which reduces migraine attacks [8].
Coenzyme Q10 and athletic performance
Athletes and active individuals often use coenzyme Q10 to enhance their physical performance. It improves energy production in muscles, reduces fatigue, and supports recovery after exercise. Studies suggest that CoQ10 can improve athletic endurance and reduce lactic acid production in muscles, thereby increasing exercise intensity [9].
How does coenzyme Q10 work in the body?
Coenzyme Q10 plays a central role in the production of ATP in the mitochondria, which is crucial for cellular energy. It also acts as a powerful antioxidant, neutralizing free radicals and protecting cells from oxidative damage. CoQ10 supports heart health by improving heart muscle function and increasing energy production. It also promotes skin health and reduces inflammation in the body [10].
Recommended dosage and use of coenzyme Q10
What is the recommended dosage?
The recommended dosage of coenzyme Q10 varies depending on the intended use, but is typically between 100 and 300 mg per day. For general health support and energy production, 100 to 200 mg daily is often recommended. Higher doses of up to 300 mg per day may be beneficial for cardiovascular disease or migraines. It is recommended to take CoQ10 with food because it is fat-soluble and better absorbed when taken with fats [11].
When should you take coenzyme Q10?
Coenzyme Q10 can be taken at any time of day, preferably with a meal to enhance absorption. Many people prefer to take it in the morning or midday to boost energy levels throughout the day. When used for migraine prevention or cardiac support, regular daily intake is important for long-term results [12].
Side effects and safety of coenzyme Q10
Is coenzyme Q10 safe?
Coenzyme Q10 is considered very safe and well-tolerated. Clinical studies have not identified any serious side effects, even at higher doses. However, people with certain pre-existing medical conditions or those taking blood-thinning medications should consult their doctor before taking CoQ10, as it may slightly affect blood clotting [13].
What are the side effects of coenzyme Q10?
Rare side effects of coenzyme Q10 include mild gastrointestinal disturbances such as nausea, diarrhea, or upset stomach, especially at higher doses. In rare cases, headaches or dizziness may occur. It is recommended to reduce the dose or combine it with food to minimize side effects [14].
Coenzyme Q10 compared to other ingredients
Coenzyme Q10 vs. L-carnitine
Both coenzyme Q10 and L-carnitine are important for energy production in cells, but they work in different ways. While CoQ10 directly supports the ATP production process in the mitochondria, L-carnitine transports fatty acids into the mitochondria, where they are burned for energy. Both can be used together to maximize energy production and physical performance [15].
If you would like to learn more about how you can specifically support your energy production and boost fat burning at the same time, then take a look at this article: Acetyl-L-Carnitine – More Energy & Fat Burning .
Coenzyme Q10 vs. Vitamin E
Vitamin E and coenzyme Q10 are both powerful antioxidants, but they act in different parts of the cells. Vitamin E protects cell membranes from oxidative damage, while CoQ10 is active in both cell membranes and mitochondria. Both can act synergistically and be used together to increase antioxidant protection in the body [16].
Natural sources of coenzyme Q10
Coenzyme Q10 is found in small amounts in foods, particularly in animal products such as meat, fish, and organ meats (especially heart and liver). Plant sources such as spinach, broccoli, and whole grains also contain CoQ10, but in significantly lower amounts. Because the amounts in foods are relatively small, supplementation is often recommended to achieve therapeutic doses [17].
Final thoughts on coenzyme Q10
Coenzyme Q10 is a powerful antioxidant that offers numerous health benefits, including supporting heart health, promoting energy production, and protecting the skin from oxidative damage. Whether available as a capsule, soft gel, or gummy, CoQ10 is a versatile and effective supplement for improving overall well-being. For people looking to support their heart function, enhance their physical performance, or care for their skin, Coenzyme Q10 is a valuable option.