Coenzyme Q10 (CoQ10): An Honest Guide to What It Does

Coenzyme Q10, usually shortened to CoQ10, keeps appearing in conversations about healthy ageing and "longevity" routines. It sits on supplement shelves next to NAD+ and omega-3, and is often discussed by people who train, people over 40 and people who take statins.

But what is it, what does your body use it for, and what can you realistically expect from a supplement? This guide gives you a clear, honest overview.

What is coenzyme Q10?

CoQ10 is a fat-soluble compound that is naturally present in almost every cell in the body. It is not a vitamin, because the body makes its own supply. Its name comes from "ubiquinone", which reflects how widespread it is (it is ubiquitous).

It exists in two main forms:

• Ubiquinone, the oxidised form, which is the form most commonly used in supplements.
• Ubiquinol, the reduced form. The body converts between the two forms as part of normal metabolism.

What does CoQ10 do in the body?

CoQ10 has two well-understood roles at a cellular level:

• Energy production. CoQ10 is part of the electron transport chain in mitochondria, the structures in cells where most ATP (the body's energy currency) is produced. This is why concentrations are highest in organs with high energy demands, such as the heart, liver, kidneys and muscles.
• Antioxidant activity. In its ubiquinol form, CoQ10 acts as a fat-soluble antioxidant within cell membranes.

It is important not to stretch these biochemical roles into health promises. There are currently no authorised health claims for CoQ10 in Great Britain. That means a CoQ10 supplement cannot be said to boost energy, improve performance, protect your heart or slow ageing.

CoQ10 and age

Research suggests that the body's own levels of CoQ10 in some tissues tend to be lower in older age. That observation is part of why CoQ10 has become popular in healthy ageing routines.

However, lower levels with age do not automatically mean a supplement will change how you feel or how you age. Studies on CoQ10 supplements have looked at many different outcomes, often with small numbers of participants and mixed results. If you are interested in ageing well, the evidence for the fundamentals is far stronger:

• Regular resistance training to maintain muscle and strength. See our guide on training over 40.
• Enough protein spread across the day. See protein after 50.
• Good sleep, a varied diet, not smoking and keeping alcohol within guidelines.

Where does CoQ10 come from?

Most of your CoQ10 is made by your own body. Diet adds a smaller amount. The richest food sources include:

• Organ meats such as heart and liver
• Oily fish such as sardines, mackerel and salmon
• Beef, pork and chicken
• Smaller amounts in nuts, seeds, soya, spinach and broccoli

Typical dietary intake is a few milligrams a day, which is much lower than the amounts found in supplements.

CoQ10 supplements: what to look for

If you decide to try CoQ10, these points are worth checking:

• A clearly declared dose per capsule. Supplements often provide 100–200 mg.
• Take it with food. CoQ10 is fat-soluble, so taking it with a meal that contains some fat helps absorption.
• Consistency. As with most supplements, daily use is the norm.
• A clean label that fits your dietary needs.

Vitastrong Coenzyme Q10 provides 200 mg of CoQ10 per capsule, with 120 capsules in a bottle, which is a four-month supply at one capsule a day. The directions recommend taking it during or after a main meal.

CoQ10, statins and medication

Statins, which are widely prescribed in the UK to lower cholesterol, work by blocking a pathway the body also uses to make CoQ10. This is why people who take statins often ask about CoQ10.

The research on whether CoQ10 supplements help people on statins is mixed, and this is a decision to make with your GP or pharmacist, not on your own. Never stop or change prescribed medication because of a supplement.

CoQ10 may also interact with some medicines, particularly anticoagulants such as warfarin, and possibly with blood pressure medication and some cancer treatments. Speak to your doctor or pharmacist before taking CoQ10 if you take any regular medication, are pregnant or breastfeeding, or have a medical condition.

Is CoQ10 safe?

In research, CoQ10 has generally been well tolerated by healthy adults. The most commonly reported side effects are mild digestive upsets such as nausea or an upset stomach. Splitting the dose or taking it with food may make it easier to tolerate. Stick to the dose on the label.

CoQ10 vs NAD+: what is the difference?

Both are linked with cellular energy and both are popular in healthy ageing routines, but they are different compounds. NAD+ is a coenzyme derived from vitamin B3 (niacin). It is involved in many metabolic reactions. CoQ10 is a fat-soluble compound that works in the mitochondrial membrane. Neither has an authorised health claim in Great Britain. If you are curious, read our honest guide to NAD+.

Products mentioned in this article

FAQs

What is CoQ10 used for?

CoQ10 is a compound the body uses for energy production in cells and as a fat-soluble antioxidant. As a supplement it is popular in healthy ageing routines, but there are no authorised health claims for CoQ10 in Great Britain.

Should I take ubiquinone or ubiquinol?

Both forms are available, and the body converts between them. Ubiquinone is the most common and widely studied form in supplements.

When is the best time to take CoQ10?

With a main meal, because CoQ10 is fat-soluble and is better absorbed with food.

Can I take CoQ10 with statins?

Ask your GP or pharmacist first. They can advise based on your medication and health.

Does CoQ10 give you energy?

CoQ10 plays a role in how cells produce energy, but no authorised claim says that a CoQ10 supplement reduces tiredness or increases energy. If you often feel tired, speak to your GP.

Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle.