CoQ10: What It Is, Benefits and Side Effects

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This naturally occurring nutrient supports energy and heart health, but supplements aren’t necessary for everyone

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It’s safe to say that CoQ10 supplements have grown more popular in the health and wellness world. Usage increased by almost 300% in recent years, and there’s no sign of the trend slowing down.

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But do you really need more CoQ10 in your life? Research shows a little boost might be useful in some situations.

Let’s break it down with registered dietitian Devon Peart, RD, MHSc.

Coenzyme Q10 (CoQ10) is a nutrient your body makes on its own and gets from food. It’s found in nearly every cell in your body, mostly concentrated in the mitochondria, the part of the cell that produces energy.

CoQ10 serves two main roles:

It helps make energy your cells need to function.
It acts as an antioxidant to protect against free radicals, which can damage cells and contribute to chronic disease.

Your body makes most of the CoQ10 you need. It can be hard to figure out whether you have a CoQ10 deficiency because it often isn’t reflected in a blood test. That’s because the amount of the nutrient in your blood doesn’t necessarily reflect the amount in your tissues and cells.

“Your blood levels of CoQ10 can be in normal range, but you could still be deficient if you aren’t absorbing it well,” explains Peart.

CoQ10 supplementation has been studied for a variety of uses. The strongest evidence points to four main benefits:

Relief for migraines
Support for people with heart disease
Restore CoQ10 levels reduced with aging
Restore CoQ10 levels reduced with the use of statins (medications for the management of cholesterol)

Let’s take a closer look at each.

A review of studies found that CoQ10 may significantly reduce the pain level, frequency and duration of migraine attacks. Researchers found it limited symptoms like nausea and sensitivity to light and noise, too.

People who took CoQ10 for migraine relief reported a better quality of life, as well as decreased feelings of anxiety and depression.

The effects may reflect the nutrient’s ability to limit inflammation and oxidative stress, says Peart.

Still, most of the reviewed studies involved small groups of people using a wide range of dosages. Questions remain as to what the most effective approach to use CoQ10 for migraine treatment might be.

“If you’re thinking about taking CoQ10 for migraines, check in with your doctor first to see what might be your best option,” Peart recommends.

Research shows that CoQ10 may benefit people living with heart disease — particularly heart failure. Numerous studies found that people taking daily CoQ10 supplements had a lower risk of major cardiovascular events or death related to heart disease.

But it’s not a standalone treatment.

“CoQ10 supplementation is in addition to other treatments you’re undergoing,” clarifies Peart. “It’s meant to work with what you’re already doing, not replace it.”

And more research is still needed. An overview of studies about heart failure and CoQ10 supplements notes that additional studies (especially, larger studies) would help determine how CoQ10 might benefit people with heart disease, along with the ideal dosage.

Your body’s CoQ10 levels naturally decline with age. Certain health conditions — like heart disease, diabetes and neurodegenerative disorders — can lower them further.

Because of this, some older adults may benefit from taking a CoQ10 supplement, says Peart. However, it’s not always necessary just because you’ve added a few more birthday candles to your cake.

Talk to your healthcare provider about whether you need a CoQ10 boost.

Millions of people take statins to help manage cholesterol levels. But the medication does more than just lower your “lousy” LDL cholesterol. Research shows it may also reduce your body’s production of CoQ10.

But again, whether that’s enough to justify routine CoQ10 supplementation with a statin remains uncertain — particularly to address statin-related muscle pain. Talk to your doctor about your options.

Like other supplements, CoQ10 has been studied to see its effect on all kinds of health-related issues. The list includes:

Exercise recovery
Diabetes
Skin health and collagen production
High blood pressure
Fertility

“But research is limited, and there’s no conclusive evidence to show that CoQ10 offers these benefits,” Peart says.

CoQ10 is generally considered safe, with few side effects reported. Anything that does occur is usually mild and may include:

Diarrhea
Nausea
Heartburn

Again, though, research is ongoing when it comes to using CoQ10.

“The safety of CoQ10 supplementation hasn’t been well established yet,” emphasizes Peart. “We’re operating under the assumption that it’s safe to take, unless and until we discover that it isn’t.”

CoQ10 isn’t right for everyone, especially if you take certain medications or have specific health conditions. That’s why it’s important to talk to a healthcare provider before starting the supplement.

Two top areas of concern include whether you’re being treated for:

High blood pressure: CoQ10 can lower blood pressure, so it may not be appropriate to take it if you’re on blood pressure medication that also drives those numbers down, says Peart.
Diabetes: CoQ10 may not be a good fit if you’re living with diabetes, given its potential effect on blood sugar levels.

As mentioned, your body makes CoQ10, so there’s not a huge need for supplementation. But if you’re looking to increase your intake of the nutrient, here’s where you can look.

You can get extra CoQ10 from food. “If you eat a balanced diet, you’re probably getting what you need,” says Peart.

Good sources of the nutrient include:

Oily fish like salmon, mackerel and sardines
Eggs
Nuts
Chicken
Organ meats (like liver and heart)
Whole grains

Healthcare providers may sometimes suggest supplements to increase CoQ10 levels in certain situations. Their recommended dosage may vary depending on why you’re taking it and on other health factors.

“A pretty typical dose for CoQ10 is 100 milligrams per day, with higher amounts sometimes recommended for migraine prevention or management,” says Peart. “But right now, there’s no established ideal dose.”

It bears repeating, too, that it’s best not to start a supplement without talking to your doctor.

Also, be wary that supplements aren’t well-regulated — or in some cases, regulated at all — by the U.S. Food and Drug Administration (FDA). So, it can be tough to know if what’s on the CoQ10 supplement label matches what you’re actually taking.

One more thing: If you’re looking for a CoQ10 supplement, don’t go out of your way to buy it in the more expensive ubiquinol form. It’s just not necessary, advises Peart.

“Ubiquinol is often billed as being the ‘most absorbable’ active form of CoQ10, but that’s not really an important characteristic,” she says. “There are a few factors that contribute to how your body absorbs CoQ10, and it’s a complex process.”

CoQ10 plays an important role in your body, especially when it comes to energy production and protecting your cells. But that doesn’t mean that everyone needs a supplement. More isn’t always the right answer.

“If you don’t have a deficiency in the first place, then supplementing probably isn’t going to make any difference,” Peart states.

But if you have migraines, heart disease or are over age 50 (when CoQ10 levels naturally decline), it may be worth asking your healthcare provider about whether you could potentially benefit from an extra boost.

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CoQ10: What It Is, Benefits and Side Effects

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