Coenzyme Q10, or CoQ10, is an antioxidant vital to the body’s ability to produce energy. Despite its complicated-sounding name, the antioxidant naturally occurs throughout the body, especially in the heart, kidney, liver, and pancreas. CoQ10’s potential upsides include a variety of powerful benefits including increased heart health, migraine relief, lowering blood pressure, increased exercise performance, and even improved brain and lung health. It may seem to be a no-brainer with these amazing benefits, but it’s always important to consider the available information before taking a medication or supplement. If you’re thinking of picking up a CoQ10 supplement, here’s everything you need to know to make an informed decision:

What Is CoQ10?

The human body naturally creates CoQ10, which helps the mitochondria with energy transfer throughout the body. It’s most highly concentrated in the heart, kidneys, and liver, which each play a major role in metabolism, but CoQ10 can be found in nearly all bodily tissue. Its widespread presence and critical role in the body’s transfer of energy is what gives CoQ10 such a wide range of powerful reported benefits, from lung health and physical performance to headache relief and protection from oxidative damage from UV rays and other harmful sources. CoQ10 supplements come in many forms, but most over-the-counter versions of the supplement are in powders, syrups, or chewable tablets.

While the supplement has many benefits, it also has fairly common side effects, including rashes, an upset stomach, and diarrhea, with some users also reporting tiredness, irritability, and dizziness. These side effects are generally uncommon and tend to be mild, but it’s still important to start with a lower dose and monitor your body’s response. Additionally, CoQ10 can interact with certain medications, particularly blood thinners and some heart medications, so consulting with a healthcare professional before beginning supplementation is always recommended to ensure safety and effectiveness.

Ubiquinone vs. Ubiquinol

When looking for a CoQ10 supplement, you'll typically come across two main types: ubiquinone and ubiquinol. While both are forms of Coenzyme Q10, how they work in your body is quite different, and understanding these differences can help ensure you're able to make the right choice for your needs. In basic terms, ubiquinone is the oxidized form of CoQ10, and this is what your body will naturally convert into ubiquinol. For individuals who are younger, or who generally have good overall health, ubiquinone can be a great option, and it's often less expensive and easier to find on store shelves. 

On the other hand, ubiquinol comes in a form that your body can use right away, without needing to go through the conversion process, and this can be beneficial for older individuals, or anyone who has a hard time absorbing and converting nutrients efficiently. While it is more expensive, those who take this form tend to notice improved energy levels, better stamina, and an overall enhanced sense of well-being faster, making it a popular solution for those seeking immediate results. 

Ultimately, both forms of CoQ10 strive to accomplish the same goals, and which one is right for you will mainly come down to your age, your health, and how efficiently your body converts and absorbs nutrients. Younger, healthy adults may find ubiquinone perfectly sufficient, while older adults or those with certain health conditions may benefit more from ubiquinol’s ready-to-use form. 

Regardless of which one you opt for, consistency is key, and you'll want to be taking your supplement on a regular basis, and ideally with a meal that contains healthy fats. By doing so, you'll be able to maximize absorption and get the most benefit from your CoQ10 supplement, and over time, should start to see those desired improvements when it comes to your energy levels, cardiovascular health, and cellular health. 

Who is CoQ10 Best For?

CoQ10’s wealth of benefits make it a great fit for nearly anyone wanting to enjoy improved health. Whether you’re looking to improve your performance in the gym, protect against heart trouble, or even lower your cholesterol and help manage diabetes, CoQ10 capsules, tablets, or other supplements may be a great addition to your daily health regimen. In particular, if you happen to suffer from any of the following conditions, you may find that CoQ10 is especially beneficial, and this includes: 

If you find your blood pressure hard to manage, whether due to congestive heart failure, high blood pressure, or heart valve surgery, CoQ10 may benefit you. There aren’t many official studies out there on the supplement, but some findings show that people who took CoQ10 after experiencing heart failure may have had a decreased risk of death or hospitalization, as well as improved heart function over those who took placebos. 

Thinning of the skin’s natural layers can occur as you age, and older individuals tend to have lower levels of CoQ10. Taking a supplement can help reduce UV damage to your skin over time, improving your skin health, and even reducing wrinkles, all while boosting your body’s natural protective barrier. 

Migraines and the factors that cause them aren’t completely understood by researchers, but some experts claim that CoQ10 supplements may reduce the frequency and severity of migraines in adults who take supplements consistently for several months. If your quality of life is suffering due to frequent, intense migraines, talk to your physician about the potential benefits of including CoQ10 in your nutritional lineup.

Oxidative damage due to aging and UV exposure over the years has a documented impact on the body’s ability to produce CoQ10, which can extend to eggs and sperm. Some studies suggest that taking a CoQ10 supplement can help improve egg quality and quantity, as well as improving sperm count and quality. CoQ10 isn’t a cure for infertility, but including it in your treatment plan could make a difference.

What to Look for in a CoQ10 Supplement?

Before choosing a CoQ10 supplement, there are some key factors you’ll need to consider to ensure you’re purchasing the correct option for your needs. With so many variations, formats, and brands available to you, narrowing down your options can often feel overwhelming, but a clear checklist can help make the process much easier. Whether you’re looking to support your heart, boost energy levels, or simply improve your overall well-being, knowing what to check will enable you to make an informed decision, and this includes being aware of things such as:

CoQ10 is fat-soluble, and because of this, it is inherently difficult to absorb efficiently when taken on its own. To help improve bioavailability, many available supplements are formulated with added oils to enhance absorption in the digestive tract, and will be marketed as softgels or liquid-filled capsules on the label. You may also want to opt for ubiquinol instead of ubiquinone if you’re concerned about absorption, as this form won’t require conversion by your body and instead can be used directly as soon as you take it. 

How effective your CoQ10 supplement will be is mainly determined by the dosage, and it’s essential that you’re taking the correct amount each day in order to reap all of the benefits that it offers. In general, most people find around 100mg to 300mg to be most effective, but this can vary drastically depending on your age, goals, and any specific health conditions you may have. If you’re unsure about how much CoQ10 you should be incorporating into your diet daily, the best choice is to speak directly with your health care provider, as they will be able to evaluate your situation and provide a personalized recommendation based on your own needs. 

Like with any health supplement, quality is key, and you want to feel confident that you’re purchasing a product that not only contains the ingredients it claims, but is also free from any harmful contaminants or unnecessary additives. The best way to accomplish this is to read the label carefully and seek out brands that manufacture in regulated facilities, as well as checking for any third-party testing that may have been conducted. Third-party testing or certification from reputable organizations ensures that the supplement meets strict quality standards, and this will help give you greater confidence that what’s on the label really does match what’s inside the bottle. 

Depending on which type of CoQ10 you’re looking for, the price per bottle can seem expensive at first, and it certainly is one of the more costly supplements available on the market. In general, higher-quality formulas, such as those containing ubiquinol or enhanced-absorption softgels, tend to cost more than standard ubiquinone products, but it’s important to weigh overall value against the actual price tag. While more expensive, ubiquinol also tends to be more effective and require a lower dosage than its counterpart, and this can lead to greater savings long-term. Additionally, considering factors like brand reputation, third-party testing, and added absorption technologies can help ensure that the supplement you choose delivers both quality and results, making the investment worthwhile for your health and well-being.

Final Considerations

Taking COQ10 can provide amazing benefits, and is also affordable and easy to find at nearly any major retailer. It can also be a great addition to your vitamin and supplement regimen, helping to improve your workouts, increase your energy, and even potentially slow the effects of aging and UV damage on your skin. However, while it is safe for most people, it's not without its potential side effects, so you will want to make sure you speak to your doctor before making any major change to your nutritional health regimen. Your healthcare provider can help determine the right dosage and form for your needs, especially if you have underlying health conditions or are taking other medications. By approaching CoQ10 supplementation thoughtfully, you can maximize its benefits safely and effectively, ultimately supporting both your energy levels and overall well-being.