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

Jerome Albert Ecker | MD

Medically reviewed by Jerome Albert Ecker | MD, Assistant Professor of Medicine, Duke University - Durham, NC on May 26th, 2023.

Key Takeaways

  • Body production of this essential antioxidant peaks around age 20 then steadily declines, dropping 50% by age 40 and continuing to decrease with aging.
  • Statin medications can reduce levels by up to 40% within 2-4 weeks of starting treatment, as they block the same pathway needed for natural synthesis.
  • Genetic mutations in COQ2, COQ6, and other genes cause primary deficiency, leading to severe neurological symptoms including seizures and developmental delays in children.
  • Absorption increases 3-fold when taken with fatty meals containing at least 20 grams of fat; ubiquinol form may be better absorbed than ubiquinone, especially in older adults.
  • Organ meats contain the highest concentrations (11-77 mg per 100g), while plant sources like spinach and broccoli provide minimal amounts (0.4-1 mg per 100g).

Coenzyme Q10, or CoQ10, is a nutrient that naturally occurs in every cell of the 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)

  • Preventing or treating migraine headaches

  • Improve symptoms of heart failure

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.

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

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:

The Bottom Line

Most adults benefit from 100-200mg daily supplements taken with fatty meals, especially those over 40 or taking statins. Symptoms like unexplained muscle weakness and chronic fatigue warrant evaluation, as deficiency often goes undiagnosed. If you're experiencing these symptoms or have questions about supplementation, Doctronic can help you get personalized guidance quickly.

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