Coenzyme Q10 (CoQ10) is a naturally occurring compound in the body that plays a critical role in energy production and antioxidant defense [

1

]. From treating congestive heart failure to preventing migraines, its importance and potential benefits have sparked curiosity and interest in CoQ10 supplementation — which is why it is one of the most widely used supplements on the market today [

2

].

But are CoQ10 supplements effective, and who are they most likely to benefit? In this guide, we’ll dive deeper into what CoQ10 is, the science-backed benefits, as well as dosing and safety considerations, to help you determine if CoQ10 is right for you. 

What is CoQ10?

Formally known as Coenzyme Q10, CoQ10 is a vital compound naturally produced in the human body and found in the mitochondria (energy powerhouses) of cells, particularly in the heart, lungs, liver, kidneys, spleen, pancreas, and adrenal glands [

1

]. It plays a critical part in cellular energy production and growth, supports the immune system, and acts as a powerful antioxidant, protecting cells from oxidative damage caused by free radicals [

1

]. 

Sources of CoQ10

Top dietary sources of CoQ10 include fatty fish (such as salmon and tuna), organ meats (like liver), beef, beef, pork, chicken, soybeans, broccoli, and nuts; however, the amount found in these foods isn’t enough to significantly increase CoQ10 levels in your body [

1

,

3

,

4

]. 

While it's possible to obtain adequate amounts of CoQ10 from a balanced diet, supplementation may be helpful for certain individuals. CoQ10 supplements are available in several forms, including capsules, tablets, oral sprays, and gummies, including

Elo Smart Gummies

.

Personalized supplements made just for you

If you’re considering adding CoQ10 to your supplement regimen, Elo’s personalized

Smart Gummies

combine up to seven supplements in one delicious gummy. These 7-layer daily gummy supplements are 3D-printed and based on your health goals, dietary preferences, and biomarkers to deliver a gummy custom-made for you. After all, your nutrition needs are unique, and your supplement plan should be, too.

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Benefits of CoQ10

May help with certain heart conditions

CoQ10 has been shown to improve symptoms of congestive heart failure, a condition that causes fluid buildup in the feet, arms, lungs, and other organs. It may also reduce the risk of heart failure-related death or hospitalization [

4

,

5

]. 

When started early, some studies suggest that CoQ10 might also aid recovery in people who've had bypass and heart valve surgeries and may have protective benefits in individuals who’ve suffered a heart attack [

4

,

5

].

CoQ10 supplementation might also help lower blood pressure, though research is mixed and currently inconclusive [

4

].

Can reduce migraine severity

Migraines are severe headaches that can cause throbbing pain or a pulsing sensation associated with low levels of CoQ10. 

Some research suggests that CoQ10 can decrease the frequency of migraine headaches and may also make them shorter in duration and less severe. Clinical studies that have produced positive results show that dosages ranging from 100-400 mg/day may effectively treat and prevent migraines [

6

,

7

].

Might help ease statin-induced myopathy

Individuals who take statins for high cholesterol may experience muscle pain, weakness, or muscle damage, known as statin-induced myopathy, a condition that has been associated with low CoQ10 levels. Some research suggests that CoQ10 supplementation might help ease the muscle weakness and pain sometimes associated with taking statins.

Might benefit people with diabetes

In individuals with diabetic neuropathy (diabetes-related nerve pain), studies indicate that the CoQ10 supplementation may alleviate nerve damage and pain [

5

]. 

Furthermore, early research shows that CoQ10 may potentially lower the risk of heart disease in people with diabetes, as it can reduce

LDL cholesterol

and

total cholesterol

levels [

4

].

Potentially reduce symptoms of depression

One study of individuals with bipolar disorder in a depressive episode found that those who took 200 mg/day of CoQ10 for eight weeks, in addition to their regular medication, reported fewer symptoms than those given a placebo [

8

]. 

However, more high-quality studies are needed to further explore the potential benefits of CoQ10 in treating depression. 

May improve symptoms of fibromyalgia

Early research shows that in individuals with fibromyalgia (a chronic pain disorder), CoQ10 supplementation may significantly reduce pain, fatigue, soreness, and morning tiredness when compared to a placebo. In two small studies that produced positive results, patients were given 300 mg/day for as little as 40 days, up to nine months [

9

,

10

].

These findings are based on a few studies; thus, more research is warranted to explore the full potential of CoQ10 supplementation on this condition. 

May help with fertility 

Increased oxidative stress is recognized as a contributing factor in female infertility. Some experts believe the antioxidant properties of CoQ10 may be beneficial for some women experiencing fertility difficulties.

While research on the impact of CoQ10 on fertility is still in its early stages, preliminary research shows oral supplementation of CoQ10 in women undergoing fertility treatment had significantly higher clinical pregnancy rates (28.8%) compared to a placebo or no-treatment group (14.1%). Despite these promising results, the studies found no notable differences in live birth rates and miscarriage rates between the two groups [

11

]. 

More high-quality studies are needed to understand better the potential benefits and limitations of CoQ10 supplementation on female fertility.

Factors that can influence your CoQ10 levels

Several factors may affect your CoQ10 levels: 

• Age: As you age, your CoQ10 levels decrease [

  4

  ]. 

• Statins: Individuals who take statins to reduce their cholesterol levels may be at greater risk for low CoQ10 and statin-induced myopathy syndrome which is marked by muscle weakness, stiffness, cramps, and spasms [

  2

  ,

  4

  ].

• Certain conditions: While the causal relationship is unclear, neurodegenerative diseases, fibromyalgia, migraine, diabetes, cancer, mitochondrial diseases, muscular diseases, and heart failure are also linked to reduced CoQ10 levels [

  7

  ].

Supplementing with CoQ10

Supplementation may be useful for certain individuals, particularly older adults, those taking statins to control cholesterol levels, and individuals with certain health conditions, including congestive heart failure, diabetes, fibromyalgia, migraines, and infertility [

4

].

When starting CoQ10 supplementation, keep in mind that clinical effects are not immediate, and it may take anywhere from eight weeks to three months to see benefits, depending on your dose and desired outcomes [

1

,

5

]. 

How to take CoQ10

CoQ10 is fat-soluble and is best absorbed when taken with a meal or snack containing some fat [

1

]. Dividing the total daily dose into 2-3 smaller doses throughout the day can also help reduce side effects [

5

].

Recommended daily dose of CoQ10

A typical daily dose of CoQ10 can range from 30 to 200 mg/day [

1

]. Some research shows the best dose of CoQ10 is 90 mg/day, as the effectiveness of CoQ10 supplementation is not significantly influenced by intakes above this amount [

8

]. 

Of course, your ideal CoQ10 dose may vary depending on the conditions or outcomes you aim to achieve. Consult your doctor or a dietitian to determine the best dosage for your needs. Elo registered dietitians can take the guesswork out of what supplements you need and how much you should take. Learn more about our

personalized supplements

and get started today.

What is the best CoQ12 supplement?

You can find many CoQ10 supplements on the market, but not all are created equal. 

Though both have been used in clinical studies with positive results, some research shows the reduced form of CoQ10 (ubiquinol) has better bioavailability than the oxidized form (ubiquinone) [

2

].

Unlike food, supplement regulation is mainly in the hands of manufacturers, and FDA approval for supplements is only required when the product contains a new ingredient. As such, the best CoQ10 supplement is one that has been third-party tested for quality and purity. Learn more about Elo’s rigorous

third-party testing

. 

There's no need to worry if you’re confused about what form or how much CoQ10 you should take. At Elo Health, we take the guesswork out of the equation by using science to recommend the right nutrition and supplements for you. You can also access our

Registered Dietitians and Elo Health coaches

to help guide you on your nutrition and health journey.

Your body is unique, and so are your nutrition needs.

Here’s how Elo can help you feel your best

.

Can you take too much CoQ10?

CoQ10 supplementation is considered safe, and toxicity is unlikely [

2

]. Though typical doses fall in the 90-200 mg/day range, some studies show CoQ10 supplementation can be tolerated in doses up to 1,200 mg/day [

7

].

CoQ10 side effects and precautions

When taken as directed, CoQ10 supplements are safe and generally have minimal side effects. Potential mild effects may involve digestive issues like upper abdominal pain, loss of appetite, nausea, vomiting, and diarrhea. Splitting your daily dose into two or three smaller doses throughout the day may reduce unwanted side effects. 

Additional symptoms may include headaches, dizziness, insomnia, fatigue, skin itching or allergic rashes, irritability, and reduced blood pressure [

4

,

5

].

CoQ10 supplements aren’t for everyone and may pose certain health risks. Talk to your doctor before starting supplementation if you [

3

,

4

,

5

,

12

]: 

• Have liver or kidney problems

• Have diabetes

• Are pregnant or breastfeeding

• Take blood thinners, blood pressure medication, thyroid medications, or use insulin to manage your blood sugar

• Are receiving chemotherapy

Summary

Coenzyme Q10 (CoQ10) is a naturally occurring compound that plays a vital role in cellular energy production and antioxidant defense. CoQ10 supplementation has been shown to provide various benefits for those with certain heart conditions, as well as migraines, diabetes, fibromyalgia, depression, and women with infertility. CoQ10 supplementation is generally safe and well-tolerated and has minimal side effects. Still, it is important to consult your doctor before starting supplementation, especially if you take any medications or have certain health conditions. 

Disclaimer: The text, images, videos, and other media on this page are provided for informational purposes only and are not intended to treat, diagnose or replace personalized medical care.