Coenzyme Q10 is a fat-soluble compound that is synthesized by the body and can be obtained from the diet. It plays a central role in mitochondrial oxidative phosphorylation and the production of adenosine triphosphate (ATP). It also functions as an antioxidant in cell membranes and lipoproteins. Certain foods also contain CoQ10, including:
- Oily fish such as salmon, mackerel, and sardines.
- Eggs.
- Nuts.
- Chicken.
- Organ meats, like livers, hearts, or brains.
- Whole grains.
Oral supplementation of coenzyme Q10 increases coenzyme Q10 concentrations in plasma and lipoproteins, but it is unclear whether concentrations in peripheral tissues are increased, especially in healthy individuals. Oral high-dose coenzyme Q10 is usually effective to treat mitochondrial disorders that are caused by mutations in coenzyme Q10 biosynthetic genes.
There is some evidence to suggest that coenzyme Q10 supplementation may be a useful adjunct to conventional medical therapy for congestive heart failure and in patients undergoing coronary artery bypass graft surgery.
CoQ10 has also been studied for a variety of other conditions, including amyotrophic lateral sclerosis (Lou Gehrig’s disease), Down syndrome, Huntington’s disease, and male infertility, but the research is too limited for any conclusions to be drawn.
Why do I need Coenzyme Q10?
Coenzyme Q10 (CoQ10) is a powerful antioxidant that your body cells use for growth and maintenance. Levels of CoQ10 in your body decrease as you age. CoQ10 levels have also been found to be lower in people with certain conditions, such as heart disease, and in those who take cholesterol-lowering drugs called statins.
How Much Coenzyme Q10 Should I Take?
CoQ10 dietary supplements are available as capsules, chewable tablets, liquid syrups, wafers, and IV. The standard dose of CoQ10 ranges from 90 mg to 200 mg per day. Doses up to 500 mg seem well-tolerated, and several studies have used even higher doses without any serious side effects.
Dosages used in studies have been:
- Migraines: 30 to 800 milligrams daily for eight to 12 weeks
- Statin muscle pain: 50 milligrams twice daily for four to 12 weeks
- High blood pressure: 100 to 150 milligrams daily for four to 24 weeks
- Diabetes: 100 to 200 milligrams daily for eight to 24 weeks
Coenzyme Q10 comes in two different forms — ubiquinol and ubiquinone. Ubiquinol accounts for 90% of the CoQ10 in the blood and is the most absorbable form. Thus, it’s recommended to choose from supplements containing the ubiquinol form.
Because CoQ10 is a fat-soluble compound, its absorption is slow and limited. However, taking CoQ10 supplements with food can help your body absorb it up to three times faster than taking it without food. Additionally, some products offer a solubilized form of CoQ10, or a combination of CoQ10 and oils, to improve its absorption. Your body does not store CoQ10. Therefore, its continued use is recommended to see its benefits.
If you want to buy a CoQ10 supplement containing the ubiquinol form, then there is an excellent selection on Amazon.
Are Coenzyme Q10 supplements Safe to take?
Yes, Coenzyme Q10 supplements are safe to take as no serious side effects of CoQ10 have been reported. Supplementing with CoQ10 appears to be well tolerated by humans and has low toxicity.
In fact, participants in some studies showed no major side effects taking daily doses of 1,200 mg for 16 months. However, mild side effects such as insomnia or digestive upsets may occur. CoQ10 may interact with the anticoagulant (blood thinner) warfarin and the diabetes drug insulin, and it may not be compatible with some types of cancer treatment.
If side effects appear, it is recommended to divide the daily dose into two to three smaller doses and be sure to take this supplement under your doctor’s supervision.
