Coenzyme Q-10 (CoQ10): what it does and who might need it

Coenzyme Q-10 is a nutrient your cells use to make energy and to protect against damage. You make some naturally, and you also get it from food like fatty fish, organ meats, and whole grains. People take CoQ10 supplements for energy, heart health, and to ease side effects from certain drugs—most notably statins.

Benefits and real uses

Here are the situations where CoQ10 has the most consistent support:

- Heart support: Research shows CoQ10 can help people with mild heart failure feel better and may improve heart function when used alongside standard care.

- Statin-related muscle pain: Many people on statins report less muscle pain after taking 100–200 mg of CoQ10 daily. Studies aren’t perfect, but the effect is common enough clinicians mention it.

- Migraine prevention: Some trials show fewer attacks with daily CoQ10 (100–300 mg), especially if migraines occur often. It’s slow to work—expect a few months to see change.

- Exercise and energy: Athletes and older adults sometimes notice improved endurance or less fatigue, though results vary.

How to take it and what to watch for

Dose depends on the reason: 30–200 mg/day for general use, 100–300 mg/day for migraines or statin symptoms, and up to 300 mg or more under medical supervision for heart conditions. Take CoQ10 with a meal that contains fat—absorption improves a lot when it’s taken with food.

Two common forms are ubiquinone (oxidized) and ubiquinol (reduced). Ubiquinol is easier for older adults to absorb, while ubiquinone is usually cheaper and works fine for many people.

Watch for interactions: CoQ10 can reduce the effect of warfarin (a blood thinner), so don’t start or stop it without checking with the clinician who manages your anticoagulation. Also tell your doctor if you’re on blood pressure meds, chemotherapy, or thyroid drugs—adjustments may be needed.

Side effects are usually mild—stomach upset, nausea, headache, or trouble sleeping. If you’re pregnant, breastfeeding, or have a serious medical condition, talk to your clinician before starting CoQ10.

Picking a supplement: choose a brand that uses third-party testing (USP, NSF, or ConsumerLab), check the label for the form (ubiquinone vs ubiquinol), and prefer a dose that matches the research for your condition. Store bottles in a cool, dry place; some liquid or softgel formulas do better refrigerated.

Want a practical next step? If you take a statin and have muscle pain, try 100 mg/day for two months and track changes. For migraines, aim for 200 mg/day and give it three months. And always keep your clinician in the loop—CoQ10 is helpful for many, but it’s not a substitute for medical care.