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<\/p>\nReviewed by Dietitian Mandy Enright, M.S., RDN, RYT<\/p>\n
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Credit: Abbey Littlejohn<\/p>\n
Key Points<\/p>\n
Coenzyme Q10 is naturally produced by the body and found in some foods and supplements.<\/p>\n
CoQ10 may increase energy, reduce cellular damage and possibly improve heart health.<\/p>\n
It’s safe for most people except those pregnant or breastfeeding, or on certain medications.<\/p>\n
Coenzyme Q10 is a substance that\u2019s naturally present in every organ in the body. It\u2019s also found in some foods and is available in supplement form.\u00a0 CoQ10 supplements claim to have many health benefits, including increasing energy, keeping your cells healthy, promoting heart health, improving physical performance, preventing migraines and more. Because our natural CoQ10 levels decline with age, it\u2019s also a popular supplement for longevity.<\/p>\n
Here\u2019s what you need to know about CoQ10’s potential health benefits, side effects and risks.<\/p>\n
Potential Health BenefitsIt May Increase Energy<\/p>\n
CoQ10 plays an essential role in energy production. It works by helping our bodies produce a substance called adenosine triphosphate (ATP), which our cells use for energy, explains Ayla Barmmer, M.S., RD, LDN<\/a>. Studies have investigated the effect of CoQ10 supplementation on energy levels with promising results. For instance, one meta-analysis of 13 studies found that taking a CoQ10 supplement reduced fatigue compared to a placebo.<\/p>\n It May Reduce Cell Damage<\/p>\n CoQ10 may keep your cells healthy in several ways. The first is by acting as an antioxidant<\/a>. \u201cAntioxidants are like peacekeepers that stabilize free radicals in several ways, including giving the frantic free radical molecules an extra electron,\u201d says Barmmer.<\/p>\n And that\u2019s not all. \u201cCoQ10 acts as a free radical scavenger, helping to protect cells from damage and reducing inflammation,\u201d says Amy Brownstein, M.S., RDN<\/a>.<\/p>\n “CoQ10 acts as a free radical scavenger, helping to protect cells from damage and reducing inflammation.”<\/p>\n \u2014 Amy Brownstein, M.S., RDN<\/p>\n It Might Improve Heart Health<\/p>\n Heart disease is the leading cause of death in the United States, so, it\u2019s no surprise that supplements touting their heart-health benefits are a popular choice. \u201cCoQ10 is especially important for heart health because the heart requires a lot of energy to pump blood effectively,\u201d says Barmmer. \u201cBy supporting energy production and helping to manage oxidative stress, CoQ10 may help maintain healthy heart function.\u201d<\/p>\n As encouraging as that sounds in theory, the National Institutes of Health points out that there is very little research on CoQ10\u2019s ability to prevent heart disease and that the research that does exist is not conclusive. In addition, a systematic review of 11 studies concludes that there is no evidence, one way or the other, to suggest that it may guard against heart failure.<\/p>\n There may be evidence, however, that CoQ10 supplementation of approximately 100 mg to 200 mg per day may have some benefit in preventing high blood pressure. And since high blood pressure is a risk factor for heart disease, this may contribute to CoQ10’s heart benefits.<\/p>\n The NIH also states that there is some evidence that CoQ10 may protect against complications from heart surgery.<\/p>\n Recommended Dosage<\/p>\n There\u2019s no single established dose of CoQ10 that\u2019s best for everyone, but many studies have used dosages in the 100 to 200 milligram range. \u201cSupplements are available in a wide range of doses, typically from 30 to 600 milligrams,\u201d says Barmmer. \u201cIt\u2019s best to follow your health practitioner\u2019s recommendations for individualized advice.”<\/p>\n Potential Side Effects and Precautions<\/p>\n Side effects are possible with any medication or supplement, including CoQ10. However, older research has shown that doses of 900 milligrams per day were as well-tolerated as a placebo. \u00a0Side effects can occur but are usually mild. \u201cSome people may experience digestive issues, dizziness, insomnia, headaches or skin rashes when taking CoQ10,\u201d says Vanessa Imus, M.S., RDN<\/a>. Insomnia has also been reported.<\/p>\n Despite CoQ10\u2019s safety record, it may not be suitable during pregnancy or while breastfeeding. \u201cSince research on its safety during pregnancy is limited, it\u2019s generally recommended to discontinue when pregnancy is confirmed,\u201d says Barmmer.<\/p>\n Additionally, medication interactions are possible when taking CoQ10. \u201cThose who [have diabetes] or are on blood pressure-lowering meds should use caution, as it could lower blood sugar and blood pressure,\u201d says Imus.<\/p>\n Other medications, like blood thinners and chemotherapy drugs, can also interact with CoQ10 supplements. Before adding CoQ10 to your routine, be sure to review all your medications and supplements with a health care provider.<\/p>\n Our Expert Take<\/p>\n As we age, our bodies naturally produce less CoQ10. So, it\u2019s easy to assume a supplement will help you feel younger, healthier and more vibrant. However, research on CoQ10 is still evolving. The best evidence is for its ability to increase energy and reduce cellular damage. It may also lower blood pressure and protect against complications from heart surgery, but more research is needed. CoQ10 has mild side effects and is safe for most people, except for those who are pregnant or breastfeeding. It can also interact with certain medications, especially blood thinners and chemotherapy drugs, and may also be problematic for anybody taking medication to lower their blood sugar or blood pressure. As with any supplement<\/a>, speak with a health care professional before adding CoQ10 to your regimen to make sure it\u2019s safe for you.<\/p>\n Frequently asked Questions<\/p>\n What are the benefits of taking CoQ10?<\/p>\n CoQ10 is a powerful antioxidant that reduces oxidative stress and protects against cellular damage. Research finds that taking CoQ10 supplements may increase energy, protect your cells from damage and possibly improve heart health.<\/p>\n Is it OK to take CoQ10 every day?<\/p>\n Yes, taking CoQ10 every day has been shown to be safe for most healthy adults. However, it\u2019s unknown if it is safe for people who are pregnant or breastfeeding, due to a lack of research.<\/p>\n What is coenzyme Q10 used for?<\/p>\n CoQ10 is a supplement that may help boost energy levels and promote cellular and cardiovascular health. Since the body\u2019s natural CoQ10 levels decline with age, it is a popular supplement for longevity. People also take it to improve physical performance, prevent migraines and ease muscle pain from cholesterol-lowering medications, though research is inconclusive on its efficacy for these conditions.<\/p>\n