This fat-soluble, vitamin-like nutrient is found in nearly every cell in the body, in the mitochondria, where it is used to create ATP, the energy needed to drive every biological process that happens in our bodies—the beating of the heart, the firing of neurons, the contraction of muscles, the liver’s detoxification work, the synthesis of protein and DNA, etc. It is especially concentrated in tissues with high energy needs, including the heart, kidneys, liver, and brain. CoQ10 also functions as a powerful antioxidant, protecting mitochondria, cell membranes, and lipids, including low-density lipoprotein (LDL), from oxidative damage that leads to aging and disease.¹

In the mid-1960s, Japanese scientists discovered that CoQ10 was concentrated in the heart muscle (the Japanese government approved CoQ10 for treating congestive heart failure in 1974)^{2 3} and since then, the research has only grown, running the gamut from cardiovascular health to sperm health.⁴ Let’s take a look at some of the strongest research.

Cardiovascular Health

The heart muscle has one of the highest concentrations of CoQ10 in the body—it requires an incredible amount of energy to continuously pump, and CoQ10 is essential to produce this energy. Many heart diseases are rooted in poor energy production and low blood and tissue levels of CoQ10 have been reported across a wide range of cardiovascular diseases, including congestive heart failure, hypertension, and coronary artery disease.⁵ Decades of research has shown that CoQ10 supplementation can play an important role in the prevention and treatment of cardiovascular disease. 

One placebo-controlled trial, including 420 heart failure patients with an average age of 62, investigated supplemental CoQ10 as an adjunctive treatment in chronic heart failure. The patients were split into two groups: one group received 100mg of CoQ10 three times a day for two years, along with standard therapy, while the other group received a placebo along with standard therapy. After two years, the group taking the CoQ10 had a significantly lower risk of cardiovascular mortality (43% reduced risk), all-cause mortality (42% reduced risk), and fewer hospital stays. Two years of CoQ10 supplementation also improved the patients’ symptoms.⁶

A more recent study, published in 2025, including 120 heart failure patients found that 60mg of CoQ10 twice daily for six months lead to significant improvements in blood pressure, markers of heart failure severity, and six-minute walk test distances compared to a placebo. Moreover, there were also improvements in functional capacity and quality of life in the group taking CoQ10. The researchers concluded, “These findings suggest that CoQ10 supplementation may improve cardiac function, reduce cardiac stress, and enhance functional capacity and quality of life in heart failure patients.”⁷

Another placebo-controlled study, including 443 healthy participants aged 70 to 88, found that 200mg of CoQ10 + 200mcg of selenium daily for five years significantly improved cardiac function and reduced the risk of cardiovascular-related mortality by 53%, compared to placebo.⁸ A follow-up study 12 years later found that those who had supplemented with CoQ10 and selenium still had reduced cardiovascular mortality compared to the placebo group.⁹ 

In addition to its role in energy production in the heart, CoQ10 benefits cardiovascular health in other ways. As an antioxidant, CoQ10 is a frontline defense in preventing LDL cholesterol from oxidizing—oxidized LDL can lead to atherosclerosis.^{10 11} It also supports healthy blood pressure, likely by providing antioxidant protection to the inner linings of the blood vessels, allowing for increased vasodilation and improved blood vessel function.¹²

A note on statin drugs

Statins, commonly prescribed for high cholesterol, work by blocking the pathway involved in cholesterol production—the very same pathway in which the body produces CoQ10, so while statins reduce cholesterol in the body, they also significantly hinder CoQ10 production, reducing blood and tissue levels of the nutrient and leading to side effects such as muscle pain and fatigue.¹³ It is vital to supplement with CoQ10 if you are taking a statin drug. In fact, studies have shown that supplementing with CoQ10 reduces statin-induced muscle weakness and fatigue.^{14 15}

Whole-Body Energy

Fatigue, an overwhelming feeling of tiredness that sleep doesn’t alleviate, is something both healthy and chronically ill people experience, and it can be debilitating. Because of its critical role in mitochondrial energy production, CoQ10 is a perfect candidate for fighting fatigue. One placebo-controlled study published in 2020 investigated the effects of daily CoQ10 supplementation in 62 healthy adults ranging in age from 20 to 64, all experiencing mild daily fatigue. They were split into three groups: one group took 150mg of ubiquinol (the reduced form of CoQ10), one group took 100mg of ubiquinol, while the third group took a placebo. At the end of the 12-week study, both ubiquinol groups showed significant improvements in fatigue and sleepiness compared to the placebo. The group who took 150mg also reported greater relaxation and enhanced parasympathetic nerve activity.¹⁶

A more recent meta-analysis, including 13 placebo-controlled trials and 1,126 subjects (both healthy and with illness-associated fatigue), found that daily CoQ10 supplementation (doses ranged from 60 to 500mg) significantly reduced symptoms of fatigue, with the most pronounced results in those who were ill.¹⁷

CoQ10 has also been investigated in cases of post-viral fatigue syndrome, including fibromyalgia, chronic fatigue syndrome, and long COVID, which are characterized by debilitating fatigue, muscle and joint pain, and cognitive impairment. There is strong evidence that mitochondrial dysfunction underlies these disorders, and CoQ10 is essential in healthy mitochondrial function, both for energy production as well as antioxidant protection. A review published in 2024 evaluated the effectiveness of CoQ10 supplementation on these types of syndromes and found that CoQ10 reduced chronic pain and fatigue, improved mitochondrial function, and reduced oxidative stress and inflammation; average doses ranged from 200mg to 300mg daily.¹⁸

Healthy Brain Aging

Like the heart, brain cells require an enormous amount of energy to function, while also requiring strong antioxidant defenses. CoQ10 provides both. Early animal research showed that oral administration of CoQ10 in older rats increased CoQ10 brain levels by about 30 percent, restoring brain concentrations of CoQ10 to levels found in young animals, providing a neuroprotective effect.¹⁹ But what about human research? A recent observational study including 64 older adults found that higher plasma levels of CoQ10 were significantly associated with better overall cognitive function and even more strongly associated with better executive function (things like working memory, cognitive flexibility, decision making, focus, etc.).²⁰

A 2022 observational study, including 80 patients with mild to moderate dementia, found that 73 percent of the patients had low plasma levels of CoQ10 and the degree of deficiency was related to worse dementia biomarkers, including higher amyloid plaques, decreased antioxidant capacity, and worse performance on cognitive tests. In other words, the worse the deficiency, the worse the biomarkers. The researchers concluded, “Since adequate level of coenzyme Q10 may delay the progression of dementia, monitoring coenzyme Q10 status in patients with dementia is necessary.”²¹

Besides the heart and cardiovascular system, cellular energy production, and healthy brain aging, researchers have also investigated CoQ10 in exercise performance and recovery (in both young and old adults),^{22 23} blood sugar regulation,^{24 25} liver and kidney health,^{26 27} and fertility,^{28 29} all with promising results.

How Much Should You Take?

While the body produces CoQ10 on its own, production plateaus around the age of 20 and begins to decline after 40. CoQ10 levels are also reported to be low in cases of cardiovascular disease, Parkinson’s and Alzheimer’s diseases, liver and kidney disease, diabetes, and depression. Chronic stress—psychological or physiological—also depletes CoQ10 levels. Certain medications, such as statins, beta-blockers, oral contraceptives, and anti-diabetic drugs also interfere with the body’s natural production.^{30 31 32} For those under the age of 40 and in good health, try 50-100 mg of CoQ10 daily. For those over 40, taking a statin drug, or living with a chronic health issue, try 200-300 mg daily. Finally, CoQ10 is fat soluble—take it with a healthy fat for better absorption.

Ubiquinone vs. Ubiquinol… Are You Taking the Right Form?

Ubiquinone and ubiquinol are both forms of CoQ10 found in the human body. Young bodies in good health cycle back and forth between ubiquinone and ubiquinol—the “reduced,” or antioxidant form—but this natural conversion process slows with age.^{33 34} A number of human studies have shown that in older adults, ubiquinol can significantly increase blood levels of CoQ10 for longer periods of time, compared to ubiquinone.³⁵ Experts recommend that you opt for ubiquinol if you are over the age of 40 and/or have a health issue that may require higher blood levels of CoQ10.

References

1. Hernández-Camacho JD, Bernier M, López-Lluch G, Navas P. Coenzyme Q10 Supplementation in Aging and Disease. Front Physiol. 2018 Feb 5;9:44. doi: 10.3389/fphys.2018.00044. PMID: 29459830; PMCID: PMC5807419.
2. Jain, K. K. (2025). Coenzyme Q10. MedLink Neurology. https://www.medlink.com/articles/coenzyme-q10
3. Jafari M, Mousavi SM, Asgharzadeh A, Yazdani N. Coenzyme Q10 in the treatment of heart failure: A systematic review of systematic reviews. Indian Heart J. 2018 Jul;70 Suppl 1(Suppl 1):S111-S117. doi: 10.1016/j.ihj.2018.01.031. Epub 2018 Jan 31. PMID: 30122240; PMCID: PMC6097169.
4. Shukla S, Dubey KK. CoQ10 a super-vitamin: review on application and biosynthesis. 3 Biotech. 2018 May;8(5):249. doi: 10.1007/s13205-018-1271-6. Epub 2018 May 9. PMID: 29755918; PMCID: PMC5943198.
5. Sinatra, Stephen MD. The Sinatra Solution: Metabolic Cardiology. Basic Health Publications, Inc., 2005
6. Mortensen, S. A., Rosenfeldt, F., Kumar, A., Dolliner, P., Filipiak, K. J., Pella, D., Alehagen, U., Steurer, G., & Littarru, G. P. (2014). The effect of coenzyme Q 10 on morbidity and mortality in chronic heart failure. JACC Heart Failure, 2(6), 641–649. https://doi.org/10.1016/j.jchf.2014.06.008
7. Bodea O, Boia ER, Craciun LM, Valcovici MD, Motofelea AC, Munteanu AM, Streian CG, Pop GN, Dragan SR. Effect of Coenzyme Q10 Supplementation on Cardiac Function and Quality of Life in Patients with Heart Failure: A Randomized Controlled Trial. J Clin Med. 2025 May 23;14(11):3675. doi: 10.3390/jcm14113675. PMID: 40507436; PMCID: PMC12155814.
8. Alehagen, U., Johansson, P., Björnstedt, M., Rosén, A., & Dahlström, U. (2013). Cardiovascular mortality and N-terminal-proBNP reduced after combined selenium and coenzyme Q10 supplementation: a 5-year prospective randomized double-blind placebo-controlled trial among elderly Swedish citizens. International journal of cardiology, 167(5), 1860–1866. https://doi.org/10.1016/j.ijcard.2012.04.156
9. Alehagen, U., Aaseth, J., Alexander, J., & Johansson, P. (2018). Still reduced cardiovascular mortality 12 years after supplementation with selenium and coenzyme Q10 for four years: A validation of previous 10-year follow-up results of a prospective randomized double-blind placebo-controlled trial in elderly. PloS one, 13(4), e0193120. https://doi.org/10.1371/journal.pone.0193120
10. Coenzyme Q10 | Linus Pauling Institute. (2026, January 2). Linus Pauling Institute. http://lpi.oregonstate.edu/mic/dietary-factors/coenzyme-Q10#deficiency
11. Sinatra, Stephen MD. The Sinatra Solution: Metabolic Cardiology. Basic Health Publications, Inc., 2005
12. Karimi M, Pirzad S, Hooshmand F, Shirsalimi N, Pourfaraji SMA. Effects of coenzyme Q10 administration on blood pressure and heart rate in adults: A systematic review and meta-analysis of randomized controlled trials. Int J Cardiol Cardiovasc Risk Prev. 2025 May 15;26:200424. doi: 10.1016/j.ijcrp.2025.200424. PMID: 40495903; PMCID: PMC12150111.
13. Ahmad K, Manongi NJ, Rajapandian R, Moti Wala S, Al Edani EM, Samuel EA, Arcia Franchini AP. Effectiveness of Coenzyme Q10 Supplementation in Statin-Induced Myopathy: A Systematic Review. Cureus. 2024 Aug 31;16(8):e68316. doi: 10.7759/cureus.68316. PMID: 39350827; PMCID: PMC11441719.
14. Skarlovnik A, Janić M, Lunder M, Turk M, Šabovič M. Coenzyme Q10 supplementation decreases statin-related mild-to-moderate muscle symptoms: a randomized clinical study. Med Sci Monit. 2014 Nov 6;20:2183-8. doi: 10.12659/MSM.890777. PMID: 25375075; PMCID: PMC4226312.
15. Qu, H., Guo, M., Chai, H., Wang, W., Gao, Z., & Shi, D. (2018). Effects of coenzyme Q10 on Statin‐Induced myopathy: An Updated Meta‐Analysis of Randomized Controlled Trials. Journal of the American Heart Association, 7(19), e009835. https://doi.org/10.1161/jaha.118.009835
16. Mizuno, K., Sasaki, A. T., Watanabe, K., & Watanabe, Y. (2020). Ubiquinol-10 Intake Is Effective in Relieving Mild Fatigue in Healthy Individuals. Nutrients, 12(6), 1640. https://doi.org/10.3390/nu12061640
17. Tsai IC, Hsu CW, Chang CH, Tseng PT, Chang KV. Effectiveness of Coenzyme Q10 Supplementation for Reducing Fatigue: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Front Pharmacol. 2022 Aug 24;13:883251. doi: 10.3389/fphar.2022.883251. PMID: 36091835; PMCID: PMC9449413.
18. Mantle D, Hargreaves IP, Domingo JC, Castro-Marrero J. Mitochondrial Dysfunction and Coenzyme Q10 Supplementation in Post-Viral Fatigue Syndrome: An Overview. Int J Mol Sci. 2024 Jan 1;25(1):574. doi: 10.3390/ijms25010574. PMID: 38203745; PMCID: PMC10779395.
19. Matthews RT, Yang L, Browne S, Baik M, Beal MF. Coenzyme Q10 administration increases brain mitochondrial concentrations and exerts neuroprotective effects. Proc Natl Acad Sci U S A. 1998 Jul 21;95(15):8892-7. doi: 10.1073/pnas.95.15.8892. PMID: 9671775; PMCID: PMC21173.
20. Fernández-Portero, C., Amián, J. G., Bella, R., López-Lluch, G., & Alarcón, D. (2023). Coenzyme Q10 Levels Associated With Cognitive Functioning and Executive Function in Older Adults. The journals of gerontology. Series A, Biological sciences and medical sciences, 78(1), 1–8. https://doi.org/10.1093/gerona/glac152
21. Chang PS, Chou HH, Lai TJ, Yen CH, Pan JC, Lin PT. Investigation of coenzyme Q10 status, serum amyloid-β, and tau protein in patients with dementia. Front Aging Neurosci. 2022 Jul 25;14:910289. doi: 10.3389/fnagi.2022.910289. PMID: 35959290; PMCID: PMC9358012.
22. Bagheri N, Kargarfard M, Bagheri R, Dutheil F. Effects of Coenzyme Q10 Supplementation on Physical Function Adaptations to High-Intensity Interval Training in Older Adults. Nutrients. 2025 Dec 18;17(24):3959. doi: 10.3390/nu17243959. PMID: 41470903; PMCID: PMC12736359.
23. Drobnic F, Lizarraga MA, Caballero-García A, Cordova A. Coenzyme Q10 Supplementation and Its Impact on Exercise and Sport Performance in Humans: A Recovery or a Performance-Enhancing Molecule? Nutrients. 2022 Apr 26;14(9):1811. doi: 10.3390/nu14091811. PMID: 35565783; PMCID: PMC9104583.
24. Patiño-Cardona S, Garrido-Miguel M, Pascual-Morena C, Berlanga-Macías C, Lucerón-Lucas-Torres M, Alfaro-González S, Martínez-García I. Effect of Coenzyme Q10 Supplementation on Lipid and Glycaemic Profiles: An Umbrella Review. J Cardiovasc Dev Dis. 2024 Nov 25;11(12):377. doi: 10.3390/jcdd11120377. PMID: 39728267; PMCID: PMC11678712.
25. Yoo JY, Yum KS. Effect of Coenzyme Q10 on Insulin Resistance in Korean Patients with Prediabetes: A Pilot Single-Center, Randomized, Double-Blind, Placebo-Controlled Study. Biomed Res Int. 2018 Jul 29;2018:1613247. doi: 10.1155/2018/1613247. PMID: 30151373; PMCID: PMC6087610.
26. Soleimani Damaneh M, Fatahi S, Aryaeian N, Bavi Behbahani H. The effect of coenzyme Q10 supplementation on liver enzymes: A systematic review and meta-analysis of randomized clinical trials. Food Sci Nutr. 2023 Jun 7;11(9):4912-4925. doi: 10.1002/fsn3.3478. PMID: 37701221; PMCID: PMC10494615.
27. Mantle D, Hargreaves I. Coenzyme Q10 and Degenerative Disorders Affecting Longevity: An Overview. Antioxidants (Basel). 2019 Feb 16;8(2):44. doi: 10.3390/antiox8020044. PMID: 30781472; PMCID: PMC6406788.
28. Akhigbe TM, Fidelis FB, Adekunle AO, Ashonibare VJ, Akorede BA, Shuaibu MS, Hassan SA, Adegbola CA, Ashonibare PJ, Oladapo OM, Adeogun AE, Bamidele SG, Oyedokun PA, Mukolokota M, Kukoyi OS, Oladipo AA, Adelowo OE, Akangbe MD, Hughes JR, Ricken AM, Culty M, Avellar MCW, Akhigbe RE. Does coenzyme Q10 improve semen quality and circulating testosterone level? a systematic review and meta-analysis of randomized controlled trials. Front Pharmacol. 2025 Jan 3;15:1497930. doi: 10.3389/fphar.2024.1497930. PMID: 39830337; PMCID: PMC11739123.
29. erbyshire EJ, Ostojic SM, Alahmar AT. Ubiquinol in Fertility and Reproduction: A Conditionally Essential Nutrient for Critical Early-Life Stages. Nutrients. 2026 Jan 2;18(1):156. doi: 10.3390/nu18010156. PMID: 41515272; PMCID: PMC12788110.
30. Pragati Kapoor, AK Kapoor. “Coenzyme Q10—A novel molecule.” JIACM 2013; 14(1):37-45. http://medind.nic.in/jac/t13/i1/jact13i1p37.pdf
31. Hemmi Bhagavan, Raj Chopra. “Coenzyme Q10: Absorption, tissue uptake, metabolism and pharmacokinetics.” Free Radical Research, May 2006;40(5): 445-453 http://www.coq10.co.nz/cms/uploads/File/CoenzymeQ10_Absorption.pdf
32. Maes M, Mihaylova I, et al. “Lower plamsa Coenzyme Q10 in depression: a marker for treatment resistance and chronic fatigue in depression and a risk factor to cardiovascular disorder in that illness.” Neuro Endocrinol Lett. 2009;30(4):462-9.
33. Hiebert JB, MD, Shen Q, PhD, et al. “Application of Coenzyme Q10 in Clinical Practice,” The Internet Journal of Internal Medicine, Vol 9, No 2 http://ispub.com/IJIM/9/2/14028
34. Back to the Coenzyme Q-10 Basics: Part 1. (n.d.). http://www.drpasswater.com/nutrition_library/Q-10%20Basics.htm 
35. Faloon, W. (2024, October 1). Has your COQ10 become obsolete? http://www.lifeextension.com/magazine/2007/1/report_coq10/Page-01