Coenzyme Q10 (CoQ10) benefits can include heart health improvements, diabetes management, or migraine reduction. CoQ10, known as ubiquinone and vitamin Q10, is a natural enzyme that helps generate energy in your cells. It can act as a powerful antioxidant protecting your cells from damage and help boost your immune system.
You may need CoQ10 supplements, however, if you have signs of CoQ10 deficiency like problems with balance, seizures, or vision loss. In addition, there are few downsides to taking CoQ10 supplements beyond side effects like insomnia or, rarely, headaches and dizziness. Here's what you need to know.
May Improve Heart Health
CoQ10 has the potential to have positive effects on your heart health. For example, it could help reduce high-sensitivity C-reactive protein, an inflammatory marker that can help predict your risk of heart disease.
Researchers discovered that people with heart disease who took a CoQ10 supplement for 12 weeks experienced a decrease in high-sensitivity C-reactive protein. The supplement dosage ranged from 30mg to 300mg a day, with the median dosage being 175mg per day.
CoQ10 has also been shown to be helpful for heart health in terms of damage to the heart. It might prevent heart damage that certain chemotherapy drugs, such as doxorubicin, may cause.
May Reduce Migraine Headache
A review of six past studies showed that people with migraine who took a CoQ10 supplement for three months experienced improvements in their headaches. While the severity of their headaches didn't subside, the length of their headache attack shortened. They also experienced fewer headaches compared to those who took a placebo.
May Improve Fibromyalgia Symptoms
Fibromyalgia is a condition that causes pain throughout the body as well as fatigue and sleep problems. CoQ10 has the potential to decrease pain, fatigue, and morning tiredness in patients with fibromyalgia. Even the depression and anxiety often associated with the condition may be improved with supplementation.
One study found that CoQ10 can significantly improve most pain-related outcomes by 24% to 37%. This reduction in pain could also help improve the quality of life and daily functioning for people with fibromyalgia.
May Help With Erectile Dysfunction
Erectile dysfunction is when you have a problem getting and keeping an erection. A study that included 230 people found that CoQ10 supplementation may help with erectile dysfunction (ED). These individuals also had hypertension, or high blood pressure.
Everyone took 200g of CoQ10 a day for three months, along with their hypertension medication. Those with mild ED saw improvements in their ED, with 20.1% no longer experiencing any symptoms. Those with moderate to severe ED did not experience such an impact.
May Help Manage Diabetes
Controlling blood sugar (glucose) and insulin levels is an important part of preventing and managing diabetes. CoQ10 might help keep those levels in check. For example, it has been shown to help control blood sugar and improve cholesterol levels in people with type 2 diabetes.
A review of 40 past studies showed that CoQ10 reduced both fasting glucose and fasting insulin levels. CoQ10 also reduced HbA1C, which is your average blood sugar over the last three months. Among all the studies, the doses ranged from 100mg to 900mg a day. The supplement was used anywhere from four weeks to six months.
How To Take CoQ10
CoQ10 is available in tablets, capsules, soft gels, and a liquid oral supplement in formulations from 30mg to 600mg. Topical over-the-counter versions are also available, though research on this type of use is limited.
Dosage
There isn't a minimum or maximum effective CoQ10 dosage. How much you take may be based on the underlying condition you are trying to help.
For instance, daily doses of 100mg to 400mg have been used in heart-related studies. Doses of 600mg up to 3,000mg have been used when treating neurodegenerative diseases.
Talk with a healthcare provider to determine the right amount of CoQ10 to take based on your health history, health needs, and any medications or supplements you may be taking. Make sure also to read the product's dosage instructions.
Is CoQ10 Safe?
CoQ10 is generally considered safe for adults, though it is generally not recommended for pregnant or breastfeeding individuals. In any case, you should consult with a healthcare provider before starting the supplement.
The U.S. Food and Drug Administration has not approved CoQ10 as a treatment for any particular condition. It is still a commonly available and recommended supplement.
Potential Drug Interactions
Research indicates that CoQ10 may interact with some drugs and make them less effective. For this reason, it is important to share your medications and supplements with a healthcare provider before starting something new.
CoQ10 has been found to make the following medications less effective:5
Insulin, a diabetes medication
Some cancer drugs
Warfarin, a blood-thinning medication sold under the brand names Coumadin and Jantoven
What To Look For
The FDA doesn't regulate supplements the same way it does medications. In fact, the FDA does not determine whether a dietary supplement is safe or effective before it hits shelves.
For this reason, it is important to look for supplements that have been third-party tested by an independent organization. Some of the most notable organizations include NSF International, U.S. Pharmacopeia, and ConsumerLab.
While these groups test supplements to make sure they are made properly and contain the ingredients listed on the label, this doesn't automatically guarantee that the supplements are safe or effective for you. You still need to discuss their use with a healthcare provider.
If you have allergies, you should ensure that common allergens are not included. People with allergies and asthma need to pay particularly close attention to the label. They also stress that just because a label says "natural," it does not mean it is safe.
Can You Take Too Much CoQ10?
While it is possible to take too much of any supplement, CoQ10 tends to be very well-tolerated, even at high doses. Research indicates that toxicity is unlikely, even up to a daily intake of 1,200mg. Keep in mind that most studies have used typical dosages of 100mg to 200mg a day, though.
Side Effects of CoQ10
Research indicates that CoQ10 is likely safe when used as intended. In fact, no serious side effects have been reported. You may still experience mild side effects such as insomnia or digestive issues, including upset stomach, nausea, vomiting, and diarrhea.
For instance, one study found that people who took 100mg or higher of CoQ10 each day for migraine experienced insomnia. Another study found that liver enzymes were elevated in people taking 300mg or more per day, but there was no liver toxicity.
While rare, other side effects may include:
Dizziness
Fatigue
Headache
Heartburn
Sensitivity to light
A Quick Review
The body makes CoQ10 naturally, but it is also available in supplement form. CoQ10 may play a role in preventing and treating some chronic diseases. For instance, It may help improve heart health, regulate blood sugar, and reduce the frequency of migraine headaches.
If you're considering taking CoQ10, it's important to work with a healthcare provider or a registered dietitian. They can advise you on what dosage is right for you and help determine if the supplement will interfere with your current supplements or medications.