CoQ10 helps generate adenosine triphosphate (ATP), the body’s primary energy source within the mitochondria, the powerhouses of the cells. “CoQ10 also functions as an antioxidant, in which role it protects cells and mitochondria from injury,” explains Katz. Research suggests CoQ10 can counter the effects of oxidative compounds—thus protecting cellular membranes—and improve blood flow and safeguard blood vessels.
In addition to being naturally produced in the body, CoQ10 also can be found in foods such as meats, fatty fish (such as salmon and sardines), nuts, and some oils. You don’t need a lot of it. “For individuals who are young, healthy, and eating a balanced diet, there’s little evidence that taking extra CoQ10 offers meaningful advantages,” says Candace Pumper, a staff dietitian at The Ohio State University Wexner Medical Center in Columbus.
Some people may benefit from getting more CoQ10, however. “CoQ10 levels naturally peak in early adulthood and gradually decline over time,” explains Pumper. “Lower levels are also associated with a range of health conditions, including heart disease, diabetes, certain cancers, fibromyalgia, and neurodegenerative disorders.”