CoQ10 Benefits, Uses, Dosage, & Side Effects

Coenzyme Q10, better known as CoQ10, is a naturally occurring antioxidant that generates cell energy.

Recent research suggests that this enzyme also affects gene expression in human cell signaling, metabolism, and cell transport throughout the body. The highest levels of CoQ10 are found in the liver, kidneys, heart, and pancreas. 

As with many production systems in the body, CoQ10 production slows the older you get. This is the major reason older people tend to be more deficient than younger people.

However, there are reasons someone of any age could be CoQ10 deficient:

• Mitochondrial diseases
• Vitamin and other nutritional deficiencies, such as B6 deficiency
• Oxidative stress (mostly age related)
• Autosomal recessive mutations
• Side effects from taking statins
• Genetic defects causing lack of synthesis and/or utilization

For someone who lacks the ability to create or use CoQ10 efficiently, there are other options. Certain foods contain this important enzyme and there are supplements and treatments available too.

Low levels of CoQ10 have been linked to:

• Heart disease
• Diabetes
• Brain disorders
• Diabetes
• Cancer 
• Fibromyalgia
• Muscular diseases
• Neurodegenerative disorders

Supplementing with CoQ10 for those who are deficient can greatly benefit them by controlling symptoms. Treatment with CoQ10 helps energize mitochondria and promote antioxidant regulation.

Let’s take a closer look at some ways supplementing can provide CoQ10 benefits.

1. Reduce Statin Side Effects

Statin medication is commonly prescribed to help control high cholesterol. However, one side effect of taking statins is muscle weakness or statin-induced myopathy.

Some research shows that taking CoQ10 supplements can reduce this side effect risk. When compared to a placebo group, one randomized controlled trial shows a significant reduction in:

• Muscle weakness
• Muscle cramping
• Tiredness 

Another study from the Atherosclerosis Journal included 120 patients divided between the placebo and CoQ10 supplementation group. After an eight-week trial where the supplementation group took 600 mg daily, only 36% developed symptoms.

Researchers in the study above noted that supplementation did not reduce muscle pain in the same group.

While people who take statins may still deal with some muscle pain, weakness and cramping may be resolved by taking CoQ10.

2. Treatment for Headaches

Low levels of CoQ10 can decrease antioxidant protection and increase free radical production. In some people, this causes headaches and migraines which may be reduced or eliminated by supplementing.

A clinical trial completed using 42 migraine sufferers had the supplement group take 100 mg three times daily. By the third month of taking CoQ10, this group saw a significant reduction in:

• Attack frequency
• Days with a headache
• Days with nausea

Another larger trial used adolescents who suffer with migraines and a known CoQ10 deficiency. There were 1,550 patients total aging in ranges from 3 to 22 years old, with a median age of thirteen. Those with the lowest range of CoQ10 production took 1 to 3 mg per kg of bodyweight per day of liquid capsules.

The group that took CoQ10 had fewer headaches that were less severe than the rest of the patients. With few side effects, supplementing with CoQ10 can improve production in the body and reduce headaches and migraines.

3. Improving Heart Health

Heart failure becomes more common as we age, especially if there are underlying health issues. Conditions like high blood pressure and coronary artery disease create inflammation and increase oxidative damage. 

According to the Journal of the American College of Cardiology, there is a direct correlation between low CoQ10 levels and congestive heart failure. Supplementing with CoQ10 could improve symptoms and even prevent future risk of heart failure.

A study by the JACC followed 420 patients with moderate-to-severe heart failure for two years. The CoQ10 group took 100 mg three times daily, and neither group showed significant changes in the short-term.

However, at the end of the two year mark, the supplement group showed significantly lower instances of:

• Cardiovascular mortality
• All-cause mortality
• Hospital stays for heart failure

Another long-term study treated 641 heart failure patients with either a placebo or CoQ10 for a year. The CoQ10 group took 2mg per kg of bodyweight daily. 

At the end of the trial, 118 people from the control group were hospitalized for worsening heart failure. Only 73 of the supplement group had been hospitalized in the same time period. This group also had less episodes of pulmonary edema and cardiac asthma compared to the control.

4. Reduce Chance of Type 2 Diabetes

Oxidative stress and low-grade inflammation are key factors to developing diabetes. Another benefit to supplementing with CoQ10 could be regulated blood sugar levels and insulin sensitivity. 

In 50 patients with diabetes, researchers set out to determine how CoQ10 could improve glycemic control and lipid profiles. The CoQ10 group took 150 mg daily for 12 weeks. When compared to the control, their blood sugar and A1C levels were much better.

Another study found that supplementing with CoQ10 could help breakdown fats and reduce the accumulation in the body. Obesity is the primary cause of type 2 diabetes, so eating antioxidant-rich foods or taking supplements could help.

5.Cancer Prevention

Having low levels of CoQ10 in the blood is directly correlated with higher risks of cancer. The oxidative damage to the cells makes the body more susceptible to an overgrowth of cancer cells. Without the ability to produce more natural killer cells, the body may eventually succumb to cancer.

In a study of melanoma patients, taking 400 mg per day with interferon significantly reduced recurrences. This study followed both groups for five years and showed negligible adverse side effects in the supplement group.

While more human studies are needed with different forms of cancer, CoQ10 may reduce or even prevent some forms of cancer.

6. Improve Exercise Performance

Oxidative stress can cause muscle fatigue and affect function, negatively affecting exercise performance. Decreasing stress in the cells and improving the way the mitochondria function could boost your gym sessions.

One way to do this is supplementing with CoQ10. A randomized trial by Muscle & Nerve Journal  supplemented 30 patients with 1,200 mg daily. After 60 days, the group showed improvement in lean mass and post-exercise fatigue.

The more intense the workout, the greater the CoQ10 depletion in the cells and blood plasma. This study suggests that supplementing with 200 mg daily could reduce oxidative damage and muscle fatigue.

Another study shows that taking 300 mg each day could help increase time to exhaustion in strenuous workouts. If you’ve ever struggled with getting through the last set because of fatigue, CoQ10 may help break the barrier.

7. CoQ10 and Fertility

Over time, oxidative damage can reduce the number and quality of eggs and sperm. Men can find a reduced sperm count and women may not have as many viable eggs, causing fertility issues.

A meta-analysis on CoQ10 supplementing and male sperm shows a statistically significant increase in motility and concentration. The data, however, did not include information on live births and pregnancy.

An infertility clinic used 38 sperm samples from patients with 17 patients having low fertility rates. Those men were treated with oral CoQ10 at 60 mg per day. While motility rates were not significant, fertilization rates were after about 100 days of supplementation.

In women with low ovarian reserve or poor ovarian response (POR), supplementing with CoQ10 could help. This can happen to women of any age but is most often in those over 35 years old. When compared in this trial to the control, women taking a pre-treatment of CoQ10 for 60 days before an IVF cycle had:

• Increased number of retrieved oocytes (immature egg cell)
• Higher fertilization rate at 67.49 percent
• Higher quality embryos 

Foods Containing CoQ10

Certain foods are high in CoQ10 and may help boost the amount you have in your body. If you’re looking for any of the benefits discussed today, these foods may help:

• Meats: Pork, beef, and chicken. Organ meat like the heart, kidneys, and liver contain the most CoQ10.
• Seafood: Mackerel, sardines, herring, and trout.
• Fruits and Vegetables: Oranges, strawberries, spinach, broccoli, and cauliflower.
• Legumes: Peanuts, lentils, and soybeans.
• Nuts, seeds, and oils: Sesame seeds, pistachios, soybean oil, and canola oil.

While these foods are all part of a healthy diet, there’s no way to know how much CoQ10 is being absorbed. If you are low on CoQ10 production and want to reap the benefits, you may need to take supplements.

CoQ10 Dosage and Side Effects

There are two forms of CoQ10 you can find when searching for supplements: ubiquinol and ubiquinone.

Ubiquinol is the best and most absorbable form recommended when supplementing with CoQ10. This is the type produced in the body and makes up about 90% of the CoQ10 in your bloodstream.

There is no generally accepted dosage for supplementing with CoQ10. Studies use daily doses ranging from 50 mg to 1,200 mg in adults. 

It’s best to consult a doctor to determine the right dosage for you when taking CoQ10. They can evaluate your current health and medications and provide guidance for safe dosage.

Taking CoQ10 as a supplement is considered generally safe with few side effects by the National Institutes of Health.

While most people can take CoQ10 with no side effects, some may have mild effects:

• Digestive upset
• Insomnia
• Loss of appetite
• Headaches
• Fatigue
• Dizziness
• Irritability
• Light sensitivity

CoQ10 supplements have not been tested for safety during pregnancy and while breastfeeding. Women who are pregnant or breastfeeding should avoid taking CoQ10.

Most supplements are available in capsules or tablets and IV injection.

Drug Interactions

CoQ10 could interact with blood-thinning (anticoagulant) drugs like warfarin. It could also increase blood clot risks.

There is a chance that supplementing with CoQ10 could interfere with chemotherapy and diabetes medications.

If you are taking any medications, it’s best to speak with your doctor before supplementing with CoQ10. They can help determine if taking CoQ10 is right for you and your health.

When to Take CoQ10: Morning or Night?

There are a few things to consider when determining the best time to take CoQ10. As insomnia is one of the side effects, it may not be best to take it close to bedtime. 

Given it’s positive effects on energy and exercise performance, it may be best to take in the morning or afternoon.

If you are taking any medications listed under drug interactions, you should avoid taking CoQ10 at the same time. Work with your doctor to determine a safe amount of time to space out your medications and supplements.

Final Thoughts

CoQ10 is already found in our bodies and is required for healthy cell promotion and to create energy. If you’re low on CoQ10 for any reason, it may be time to supplement for the health benefits.

Taking CoQ10 regularly could help resolve headaches, improve exercise performance and fertility. For those who suffer with heart failure or have certain health issues, CoQ10 could be a lifesaver.

CoQ10 is found in high levels in certain meats, vegetables, seeds, nuts, and legumes. Depending on how low your CoQ10 production is, it may still be necessary to supplement daily. 

As you age, CoQ10 production will gradually reduce, so the benefits of supplementing could outweigh the minimal side effects.

Need more focus and energy? Vintage Bright™ is specially formulated to provide heightened focus and steady energy throughout the day – for increased productivity in whatever task or activity you’re engaged in.