What Is CoQ10?
Coenzyme Q10 (CoQ10) is a nutrient your body makes naturally. It’s also in many foods. CoQ10 acts as an antioxidant, which protects cells from damage and plays an important part in your metabolism.
What Are the Benefits of CoQ10?
Although CoQ10 plays a key role in the body, most healthy people make enough CoQ10 naturally.
CoQ10 may be helpful when it comes to treating some conditions.
Lower blood pressure. There’s evidence that CoQ10 supplements can lower blood pressure slightly.
Alzheimer’s disease. Early studies show that CoQ10 may slow, but not stop, the advance of Alzheimer’s disease. But we need more research to know for sure.
Heart health. Risk factors for heart failure — such as high blood pressure and coronary heart disease — often lead to oxidative stress. Oxidative stress happens when an imbalance of molecules (specifically free radicals and antioxidants) damages your cells. Studies show that CoQ10 may improve symptoms and lower the risk of heart-related complications. It may lower the risk of heart disease and high blood pressure.
Brain health. CoQ10 may lower the amount of harmful compounds that could increase your risk of neurodegenerative diseases, such as Alzheimer’s and Parkinson’s disease. In turn, this could slow how quick these conditions get worse.
Other potential CoQ10 benefits
Though still controversial, some early evidence suggests that CoQ10 may help prevent or treat the harmful effects of taking statin-type cholesterol drugs, such as muscle pain and liver problems.
CoQ10 has also been studied as a preventive treatment for migraine, though it may take several months to work. Researchers have also studied how CoQ10 may help conditions such as:
- Low sperm count
- Cancer
- HIV
- Muscular dystrophy
- Parkinson’s disease
- Gum disease
But researchers haven’t found enough evidence to support these potential benefits. Although CoQ10 is sometimes sold as an energy supplement, there’s no evidence that it boosts energy.
CoQ10 and Fertility
Oxidate stress can damage eggs and sperm. But some research suggests CoQ10 may help stop, and even reverse, the drop in egg quantity and quality as you age. Studies also show that the compound could improve sperm activity and concentration, boosting your ability to have children.
How Much CoQ10 Should I Take?
There’s no set ideal dose of CoQ10. Studies have used doses of CoQ10 ranging from 50 to 1,200 milligrams in adults, sometimes split into several doses over the course of a day.
What’s the right CoQ10 dosage in supplements?
The amount of CoQ10 found naturally in foods is much lower than that found in supplements. In many cases, a doctor might recommend a CoQ10 supplement. There are no known ideal dosages, as everyone’s needs vary. Standard dosages for CoQ10 supplements range between 60 and 500 milligrams daily, and the highest recommended daily dose is around 1,200 milligrams. Follow the instructions on the bottle or get advice from your doctor or a dietitian. Keep in mind that different supplement brands might have different ingredients and strengths.
When should I take CoQ10?
CoQ10 is fat-soluble, which means it’s best taken with a meal that has fat so that your body can better absorb it.
How to Get CoQ10 From Food
While many people’s bodies make all the CoQ10 they need, some don’t. The whole body content is between 500 and 1,500 milligrams, and goes down with age.
Good food sources of CoQ10 include:
Organ meats. CoQ10 is present in cells throughout your body, especially in your vital organs. This means animal organ meats have the highest amounts of CoQ10 per 100 grams. For instance, a beef heart has 11.3 milligrams, and a beef liver has 3.9 milligrams. A chicken heart has 9.2 milligrams, and chicken liver has 11.6 milligrams.
Fatty fish. Fatty fish such as trout, salmon, mackerel, and sardines have CoQ10. Mackerel offers about 6.75 milligrams per 100 grams, while trout offers 0.85 milligrams per 100 grams.
Meat. CoQ10 isn’t just found in animal organs — it’s present throughout your body, so all forms of meat have it. Beef offers about 3.1 milligrams per 100 grams, chicken has 1.4 milligrams, and pork has 2.4 milligrams. Reindeer meat provides about 15.8 milligrams.
Soybeans. Soybean products such as tofu, soy milk, and soy yogurt are a valuable protein source. Soybeans have many other vitamins and minerals, as well as CoQ10. Boiled soybeans have 1.2 milligrams per 100 grams. Other soy products have smaller amounts of CoQ10, with tofu at 0.3 milligrams and soy milk at 0.25 milligrams.
Vegetables. Along with many vitamins and minerals, many vegetables have CoQ10. Among them, broccoli has high CoQ10 content, weighing in at 0.6-0.86 milligrams per 100 grams.
Nuts and seeds. Along with protein, heart-healthy fats, and other important nutrients, nuts and seeds provide CoQ10, too. Pistachios have 2 milligrams of CoQ10 in a 100-gram serving, peanuts have 2.6 milligrams, and sesame seeds have 1.7 milligrams.
Does CoQ10 Have Side Effects?
Most side effects of CoQ10 are mild. They include:
More serious risks are possible. Don’t take CoQ10 supplements without talking to your doctor first, especially if you:
- Have heart failure, liver problems, or diabetes
- Are pregnant or breastfeeding
- Take blood thinners or thyroid medications
- Get chemotherapy
CoQ10 supplements are also not recommended for children.
Does CoQ10 cause blood clots?
Possibly. There’s some evidence that CoQ10 might make blood thinners such as warfarin (Coumadin, Jantoven) less effective. This may raise your risk for blood clots.
Takeaways
Even though your body makes coenzyme Q10 (CoQ10) naturally, it’s also available as supplements. In general, it’s safe to try these supplements if your doctor says it’s OK. But there’s not enough evidence to know for sure whether taking CoQ10 supplements is good for your health.
FAQs About Coenzyme Q10 (CoQ10)
Here are some commonly asked questions about coenzyme Q10 (CoQ10).
Is CoQ10 safe to take with other medications?
CoQ10 supplements may interact with certain medications. For example, they may interact with chemotherapy and medications that lower blood pressure (antihypertensive medications).
Does CoQ10 affect sleep?
There’s not enough research to tell whether CoQ10 can improve your sleep. But in one study, people with tinnitus took CoQ10 and reported better sleep and less tiredness.
Should you take CoQ10 at night or in the morning?
Some studies show CoQ10 may work better if taken at night. But more research is needed to say for sure.
