Said to support everything from heart health to fertility, Coenzyme Q10 (CoQ10) is the latest hero supp to enter the stack, but has it earned its place? The experts give their verdict…
What is Coenzyme Q10?
A powerful antioxidant molecule, CoQ10 plays an essential role in your cells’ energy production process, along with ‘the health of pretty much all human tissues and organs’, says registered nutritional therapist Emily Barker. It’s most abundant in vital organs such as the heart, liver and kidneys, and has anti-inflammatory properties, too. That production decreases with age – and potentially illness or certain medications, such as statins, too – is one reason it’s entered the stack chat.
So should I be supplementing?
The predictable answer? It really depends. Most healthy people who eat a balanced diet should be able to adequately top up from food, says Barker. Think: oily fish, whole grains and organ meats such as liver. However, plant-based diets typically contain significantly less CoQ10.
‘As with many food supplements, the biggest health benefits tend to be seen in people who are deficient – and primary CoQ10 deficiency is a rare genetic disorder,’ adds registered dietitian Sammie Gill.
What about the claims that it can manage certain health conditions?
It’s true that there’s a growing conversation around the role that CoQ10 could play in condition management, says Dr Gill. Indeed, most of the research explores supplementation in people with existing health conditions. But it’s stronger in some areas than others.
‘[The research] ranges from lab-based, test-tube experiments and animal studies to trials involving people,’ adds Dr Gill. ‘And so far, CoQ10 has certainly emerged as a promising and complementary therapy option to support the management of health conditions.’
Type 2 diabetes, migraines, chronic fatigue syndrome, polycystic ovary syndrome (PCOS) and heart failure are among them. Given that modern conditions such as stress and suboptimal sleep can increase the demand for antioxidants, adds Barker, a supplement could be beneficial, particularly if you’re regularly training.
One Japanese study of healthy people found that supplementation reduced self-reported fatigue and improved physical performance during exercise-bike sessions.
What about the fertility claims?
Those have some merit, too, but research is still in its infancy, and more studies support its use before conception than during pregnancy, which isn’t well studied. ‘Animal studies suggest it may support fertility, especially in cases such as ovarian dysfunction or PCOS, by regulating oxidative stress and reducing free radicals,’ says Dr Gill.
‘As for male fertility, a larger body of research suggests CoQ10 may improve sperm quality, quantity and mobility.’ Barker, who specialises in couples’ fertility, regularly recommends the supplement to clients experiencing fertility challenges, particularly those aged 35-plus.
‘CoQ10 is key for energy production in the mitochondria [the powerhouses of cells],’ she says, adding that egg cells have a particularly high mitochondrial load, reflecting the high energy demands of reproduction. With age, your eggs become less efficient at producing energy, and CoQ10 levels inside the cell drop sharply.
A supplement, she says, may help ‘top up these levels and may improve egg quality – and the chances of that egg going on to make a baby.’
Indeed, a recent meta-analysis found that CoQ10 significantly increased clinical pregnancy rates in women with diminished ovarian reserve undergoing IVF treatment.
And is it safe?
The British Heart Foundation warns CoQ10 may interact with blood pressure meds and the blood thinner warfarin – so talk to your doctor if you take these. Generally, though, Dr Gill says it’s well tolerated – with side effects (stomach upset, nausea, insomnia at high doses) occurring rarely.
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