CoQ10: Benefits, Dosage, Side Effects, and Food Sources

Coenzyme Q10, or CoQ10, is a nutrient that naturally occurs in your body and can also be found in many foods. As an antioxidant, CoQ10 protects your cells from damage and plays a crucial role in your metabolism.

Potential Benefits of CoQ10

Although most healthy people have sufficient CoQ10 levels, supplements may provide additional benefits, such as:

• Lowering blood pressure slightly

• Reducing adverse effects of statin-type cholesterol drugs (e.g., muscle pain and liver problems)

• Slowing the progression of Alzheimer's disease

• Preventing or treating migraine headaches

CoQ10 has also been studied for its potential benefits in heart health, brain health, and fertility. It may help reduce the risk of heart disease, high blood pressure, and neurodegenerative diseases like Alzheimer's and Parkinson's. Additionally, CoQ10 could improve egg quality and sperm activity, thus boosting fertility.

Recommended CoQ10 Dosage and Supplements

There is no established ideal dose of CoQ10, and studies have used doses ranging from 50 to 1,200 milligrams in adults. The highest recommended daily dose is around 1,200 milligrams. When taking CoQ10 supplements, follow the instructions on the bottle or consult your doctor or a dietitian for personalized advice.

As CoQ10 is fat-soluble, it's best to take the supplement with a meal that contains fat to improve absorption. Some studies suggest that taking CoQ10 at night may be more effective.

Food Sources of CoQ10

While the amount of CoQ10 found in food is much lower than in supplements, several foods contain significant levels of this nutrient:

• Organ meats (e.g., beef heart, beef liver, chicken heart, and liver)

• Fatty fish (e.g., mackerel, trout, salmon, and sardines)

• Meat (e.g., beef, chicken, pork, and reindeer)

• Soybeans and soy products (e.g., tofu, soy milk, and soy yogurt)

• Vegetables (e.g., broccoli)

• Nuts and seeds (e.g., pistachios, peanuts, and sesame seeds)

Potential Side Effects and Precautions

Most side effects of CoQ10 are mild and may include digestive problems, loss of appetite, abdominal pain, diarrhea, nausea, and heartburn. However, more serious risks are possible, especially if you have certain health conditions or take specific medications.

Consult your doctor before taking CoQ10 supplements if you have heart failure, liver problems, diabetes, or if you are pregnant or breastfeeding. CoQ10 may also interact with blood thinners, thyroid medications, and chemotherapy drugs. CoQ10 supplements are not recommended for children.

There is some evidence that CoQ10 can reduce the effectiveness of blood thinners like warfarin (Jantoven), potentially increasing the risk of blood clots.

For more information on CoQ10, consult the following reputable sources:

• Mayo Clinic - Coenzyme Q10

• National Institutes of Health - Coenzyme Q10

• Harvard Health Publishing - CoQ10 supplements: A pill in search of a disease?