An Antioxidant That Fights Inflammation and More
Coenzyme Q10 (CoQ10 or ubiquinol ) is an antioxidant your body produces that may prevent cellular damage linked with aging and some diseases. Pyrroloquinoline Quinone Disodium Salt
CoQ10 levels in the body can decrease with age and the use of certain medications. A healthy diet or a supplement may help increase CoQ10 levels. Talk with a healthcare provider before taking CoQ10 supplements.
This article discusses possible CoQ10 benefits and side effects, dosages, and sources of CoQ10.
In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says.
When choosing a supplement, look for third-party tested products (such as the U.S. Pharmacopeia, Consumer Labs, or NSF) and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
CoQ10 is a compound that is made by the body. The Q and the 10 refer to the groups of chemicals found in coenzyme Q10. It is also known by the following names:
The body uses CoQ10 to make the energy needed for cells to grow and stay healthy. It also uses CoQ10 as an antioxidant, protecting cells from chemicals called free radicals.
CoQ10 is found in most body tissues and is most abundant in the heart, liver, kidneys, and pancreas.
Because of the anti-inflammatory and antioxidant effects of CoQ10, its benefits have been studied for:
Supplement use should be individualized and vetted by a healthcare professional, such as a registered dietitian, pharmacist, or healthcare provider. No supplement is intended to treat, cure, or prevent diseases. Supplements typically aren't as well-researched as prescription drugs.
CoQ10 has been studied for its benefit to certain heart conditions (in addition to standard therapies), including:
CoQ10 may be good for cardiac cells. These cells have high energy requirements and are affected by low levels of CoQ10.
CoQ10 may also support heart health by reducing oxidative stress.
A review of people with heart failure found that CoQ10 supplementation led to improvements in heart function, fewer hospitalizations, and a reduced risk of death.
However, a 2018 systematic review concluded the effects of CoQ10 on specific cardiovascular risk factors, such as blood pressure, dyslipidemia , and blood sugar control were not impressive, and that current evidence does not support the routine use of CoQ10 in people with coronary heart disease.
Researchers have reported mixed results related to the effect of CoQ10 supplements on inflammation biomarkers (substances that are measured to diagnose and treat conditions).
For example, a 2017 systematic review of 17 randomized controlled trials concluded that CoQ10 significantly lowered blood levels of C-reactive protein (CRP), interleukin 6 (IL-6), and tumor necrosis factor-α (TNF-α).
In another meta-analysis, researchers evaluated nine randomized controlled trials that provided supplements ranging from 60 milligrams (mg) to 500 mg of CoQ10. They reported a significant effect of CoQ10 IL-6 and TNF-α in people with chronic diseases which could reduce the inflammatory state. However, they noted that more well-designed studies with a larger sample size are needed.
However, a 2019 systematic review concluded that CoQ10 supplementation did not improve inflammatory biomarkers.
More research is needed to fully understand whether supplementing with CoQ10 reduces inflammation in the body.
CoQ10 may promote the widening of the blood vessels by increasing nitric oxide availability.
A meta-analysis of people with diabetes, high blood pressure, and high cholesterol showed that CoQ10 supplementation for four weeks to 24 weeks reduced systolic blood pressure by 10 millimeters of mercury (mmHg) to 21 mmHg, but not diastolic blood pressure.
Additional studies are needed to determine the relationship between CoQ10 and blood pressure.
The cause of Parkinson's and Alzheimer's disease is unknown, but oxidative stress may be a contributing factor. By reducing oxidative stress, CoQ10 supplementation has been suggested to reduce the progression of these diseases.
Only a few clinical trials have tested CoQ10 for Parkinson's or Alzheimer's and the results have been conflicting and mostly disappointing. It's unknown whether CoQ10 can cross the blood-brain barrier in humans to apply its effects.
CoQ10 is an antioxidant that reduces oxidative stress, so supplementation may help reduce insulin resistance in people with diabetes.
Persistent high blood sugars cause oxidative stress and lead to insulin resistance. Insulin is the hormone that lowers blood sugar. With insulin resistance, your body doesn't use it efficiently, resulting in high blood sugar. Insulin resistance is a key component of type 2 diabetes.
Studies have suggested that CoQ10 supplementation may improve blood sugar control and HDL cholesterol and decrease triglycerides in people with type 2 diabetes. However, only a small number of people were studied, so these findings should be treated with caution. There's not enough evidence for healthcare providers to recommend CoQ10 supplementation for diabetes.
If you have diabetes and want to try CoQ10, talk to your healthcare provider first. You may need to monitor your blood sugar extra closely. Be prepared to adjust diabetes medications so you don't end up with hypoglycemia (low blood sugar).
A migraine is a recurring type of headache that causes severe throbbing pain or a pulsing sensation. Low levels of CoQ10 have been reported in people who experience migraines.
A review of people with migraines found that CoQ10 supplementation for at least six weeks reduced the frequency and duration of migraines. But it didn't reduce migraine pain.
In theory, CoQ10 may help prevent cancer from developing because of its antioxidant properties.
Several preclinical studies (research done in a laboratory or using animals to find out if a drug, procedure, or treatment is likely to be useful in humans) have been done with the following results:
Studies in humans (clinical trials) have shown:
However, the small sample sizes, the way the studies were done, and the amount of information reported make it unclear if the benefits were caused by the CoQ10 or by something else. More clinical studies are needed.
There are limited studies on the effects of CoQ10 and lung diseases, and most are animal studies.
It is thought that CoQ10 may improve lung function in people with chronic obstructive pulmonary disease (COPD). Both inflammation and oxidative stress can negatively affect lung function and respiratory muscle performance in people with COPD. Because CoQ10 has anti-inflammatory and antioxidant properties, it may help lung function in people with COPD.
In rat studies, CoQ10 reduced lung fibrosis (scarring of the tissue around the air sacs of the lungs) caused by treatment with the drug methotrexate. It is unknown whether CoQ10 would have the same effects in humans.
Some evidence suggests CoQ10 applied to the skin (in creams or serums) may help fight the visible signs of aging, so it's possible supplements might too. This may be because it reduces free radicals that can cause skin to wrinkle.
Fertility generally changes over time. The evidence that CoQ10 can improve fertility isn't yet established. Some evidence suggests that CoQ10 may increase sperm motility, sperm concentration, and improve the quality of eggs. However, research so far is insufficient to recommend CoQ10 as a fertility aid.
A handful of small studies suggest it might delay fatigue and improve exercise recovery.
A 2023 systematic review of 19 studies concluded that taking 30 mg to 300 mg of CoQ10 increased antioxidant activity and anaerobic performance while reducing markers linked to oxidative stress and liver damage in athletes. However, more research is needed.
Polycystic ovary syndrome (PCOS) is a hormonal disorder that affects people with ovaries. PCOS causes hormonal imbalance and metabolism and fertility problems.
One study found that CoQ10 improved insulin resistance, increased sex hormone levels, and improved blood lipids in people with PCOS. More studies are needed to confirm these findings.
Statins are drugs that help lower cholesterol. They can cause muscle pain and weakness as a side effect. Some research suggests that CoQ10 may reduce these side effects.
A 2018 review found that CoQ10 supplementation reduced statin-induced muscle pain, weakness, cramps, and tiredness.
CoQ10 is found naturally in your body, in some foods, and as a supplement.
Some of the richest food sources of CoQ10 include:
CoQ10 can also be found in far lower levels in dairy products, vegetables, fruits, and cereals. On average, studies suggest the daily intake of CoQ10 is 5.4 mg for men and 3.8 mg for women.
CoQ10 supplementation is considered safe and well-tolerated, but side effects may include abdominal pain or an upset stomach.
These symptoms can occur in doses greater than 1,200 mg per day.
Other reported CoQ10 side effects include:
Children under the age of 18 should not take CoQ10 except under the supervision of a healthcare provider.
CoQ10 may interact with some medications, including:
Ask your healthcare provider before taking CoQ10. Be sure to tell them about all the medications and supplements you take.
There’s no daily recommended intake (DRI) or recommended dietary allowance (RDA). However, In healthy adults, the typical dose ranges between 30 mg and 100 mg per day. Talk with your healthcare provider to determine an appropriate dose for you.
CoQ10 is fat-soluble, meaning it’s best absorbed with fat. Some supplements are formulated with this in mind to maximize absorption. It may also be better absorbed with food. Follow the manufacturer’s directions on the label.
CoQ10 dosages used in studies include:
CoQ10 is generally safe and well-tolerated, but avoid consuming more than 1,200 mg of CoQ10 per day. Fortunately, this amount is much higher than commonly used doses.
Coenzyme Q10 may help with certain health conditions, like high blood pressure, diabetes, and migraines. However, supplements shouldn't be used to treat or prevent any diseases. See your healthcare provider regularly for guidance on managing your condition.
CoQ10 may cause mild side effects and interact negatively with certain medications.
There's no official recommended dosage. In studies, doses have ranged from 50 mg to 800 mg daily. Talk to your healthcare provider if you're considering taking CoQ10 supplements to determine the appropriate dose for you. When buying supplements, look for products that have been independently tested for quality.
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By Gavin Van De Walle, RDN, LN Gavin Van De Walle, RDN, LN, is a dietitian who aims to arm the public with evidence-based nutrition information, so they make their own informed health decisions.
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