Reviewed by Dietitian Mandy Enright, M.S., RDN, RYT
Credit: Abbey Littlejohn
Key Points
Coenzyme Q10 is naturally produced by the body and found in some foods and supplements.
CoQ10 may increase energy, reduce cellular damage and possibly improve heart health.
It’s safe for most people except those pregnant or breastfeeding, or on certain medications.
Coenzyme Q10 is a substance that’s naturally present in every organ in the body. It’s also found in some foods and is available in supplement form. CoQ10 supplements claim to have many health benefits, including increasing energy, keeping your cells healthy, promoting heart health, improving physical performance, preventing migraines and more. Because our natural CoQ10 levels decline with age, it’s also a popular supplement for longevity.
Here’s what you need to know about CoQ10’s potential health benefits, side effects and risks.
Potential Health BenefitsIt May Increase Energy
CoQ10 plays an essential role in energy production. It works by helping our bodies produce a substance called adenosine triphosphate (ATP), which our cells use for energy, explains Ayla Barmmer, M.S., RD, LDN. Studies have investigated the effect of CoQ10 supplementation on energy levels with promising results. For instance, one meta-analysis of 13 studies found that taking a CoQ10 supplement reduced fatigue compared to a placebo.
It May Reduce Cell Damage
CoQ10 may keep your cells healthy in several ways. The first is by acting as an antioxidant. “Antioxidants are like peacekeepers that stabilize free radicals in several ways, including giving the frantic free radical molecules an extra electron,” says Barmmer.
And that’s not all. “CoQ10 acts as a free radical scavenger, helping to protect cells from damage and reducing inflammation,” says Amy Brownstein, M.S., RDN.
“CoQ10 acts as a free radical scavenger, helping to protect cells from damage and reducing inflammation.”
— Amy Brownstein, M.S., RDN
It Might Improve Heart Health
Heart disease is the leading cause of death in the United States, so, it’s no surprise that supplements touting their heart-health benefits are a popular choice. “CoQ10 is especially important for heart health because the heart requires a lot of energy to pump blood effectively,” says Barmmer. “By supporting energy production and helping to manage oxidative stress, CoQ10 may help maintain healthy heart function.”
As encouraging as that sounds in theory, the National Institutes of Health points out that there is very little research on CoQ10’s ability to prevent heart disease and that the research that does exist is not conclusive. In addition, a systematic review of 11 studies concludes that there is no evidence, one way or the other, to suggest that it may guard against heart failure.
There may be evidence, however, that CoQ10 supplementation of approximately 100 mg to 200 mg per day may have some benefit in preventing high blood pressure. And since high blood pressure is a risk factor for heart disease, this may contribute to CoQ10’s heart benefits.
The NIH also states that there is some evidence that CoQ10 may protect against complications from heart surgery.
Recommended Dosage
There’s no single established dose of CoQ10 that’s best for everyone, but many studies have used dosages in the 100 to 200 milligram range. “Supplements are available in a wide range of doses, typically from 30 to 600 milligrams,” says Barmmer. “It’s best to follow your health practitioner’s recommendations for individualized advice.”
Potential Side Effects and Precautions
Side effects are possible with any medication or supplement, including CoQ10. However, older research has shown that doses of 900 milligrams per day were as well-tolerated as a placebo. Side effects can occur but are usually mild. “Some people may experience digestive issues, dizziness, insomnia, headaches or skin rashes when taking CoQ10,” says Vanessa Imus, M.S., RDN. Insomnia has also been reported.
Despite CoQ10’s safety record, it may not be suitable during pregnancy or while breastfeeding. “Since research on its safety during pregnancy is limited, it’s generally recommended to discontinue when pregnancy is confirmed,” says Barmmer.
Additionally, medication interactions are possible when taking CoQ10. “Those who [have diabetes] or are on blood pressure-lowering meds should use caution, as it could lower blood sugar and blood pressure,” says Imus.
Other medications, like blood thinners and chemotherapy drugs, can also interact with CoQ10 supplements. Before adding CoQ10 to your routine, be sure to review all your medications and supplements with a health care provider.
Our Expert Take
As we age, our bodies naturally produce less CoQ10. So, it’s easy to assume a supplement will help you feel younger, healthier and more vibrant. However, research on CoQ10 is still evolving. The best evidence is for its ability to increase energy and reduce cellular damage. It may also lower blood pressure and protect against complications from heart surgery, but more research is needed. CoQ10 has mild side effects and is safe for most people, except for those who are pregnant or breastfeeding. It can also interact with certain medications, especially blood thinners and chemotherapy drugs, and may also be problematic for anybody taking medication to lower their blood sugar or blood pressure. As with any supplement, speak with a health care professional before adding CoQ10 to your regimen to make sure it’s safe for you.
Frequently asked Questions
What are the benefits of taking CoQ10?
CoQ10 is a powerful antioxidant that reduces oxidative stress and protects against cellular damage. Research finds that taking CoQ10 supplements may increase energy, protect your cells from damage and possibly improve heart health.
Is it OK to take CoQ10 every day?
Yes, taking CoQ10 every day has been shown to be safe for most healthy adults. However, it’s unknown if it is safe for people who are pregnant or breastfeeding, due to a lack of research.
What is coenzyme Q10 used for?
CoQ10 is a supplement that may help boost energy levels and promote cellular and cardiovascular health. Since the body’s natural CoQ10 levels decline with age, it is a popular supplement for longevity. People also take it to improve physical performance, prevent migraines and ease muscle pain from cholesterol-lowering medications, though research is inconclusive on its efficacy for these conditions.
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