Live Well Vitamins & Lifestyle Guide

Conenzyme Q10: CoQ10

Coenzyme Q10 (CoQ10) is a nutrient that occurs naturally in the body. CoQ10 is also in many foods we eat. CoQ10 acts as an antioxidant -- which protect cells from damage -- and it plays an important part in the metabolism.

CoQ10 Uses

Although CoQ10 plays a key role in the body, most healthy people have enough CoQ10 naturally. There is no evidence that adding more -- in the form of CoQ10 supplements -- offers them benefit. Increasing age and some medical conditions are associated with dropping levels of CoQ10. But even in these cases, it’s uncertain that adding CoQ10 will have an effect.

Nonetheless, CoQ10 has been used to treat many different conditions. There’s evidence that CoQ10 supplements can lower blood pressure slightly. CoQ10 is also used in some parts of the world to treat heart failure and other heart conditions, but the evidence is conflicting.

Preliminary studies have shown that CoQ10 may slow, but not stop, the progression of Alzheimer’s disease. Additional research is needed to confirm this effect.

CoQ10 has also been studied as a treatment for migraine, low sperm count, cancer, HIV, muscular dystrophy, gum disease, and many other conditions. However, the research has not found any conclusive benefits. Although CoQ10 is sometimes sold as an energy supplement, there is no evidence that it will boost energy in a typical person.

CoQ10 Dose & Instructions for Use

There is no established ideal dose of CoQ10. Studies have used doses of CoQ10 ranging from 50mg to 1,200mg adults, sometimes split into several doses over the course of a day. Follow the instructions on the bottle or get advice from your doctor or a dietitian. Keep in mind that different supplement brands might have different ingredients and strengths.

CoQ10 Food Sources

Good food sources of CoQ10 include:

• Cold water fish, like tuna, salmon, mackerel, and sardines
• Vegetable oils
• Meats

CoQ10 Supplement Information

CoQ10 supplements are sold as capsules, liquids, gelcaps, and tablets. Some CoQ10 supplements are combined with small amounts of fat or vitamin E, which makes them easier to absorb. CoQ10 is sometimes used in other forms, such as oral gels. Like any supplement, CoQ10 should be kept in a cool, dry place, away from direct sunlight and humidity.

CoQ10 Warnings

• Side effects from CoQ10 seem to be rare and mild. They include diarrhea, nausea, and heartburn.
• Risks. People with chronic diseases such as heart failure, kidney or liver problems, or diabetes should be wary of using this supplement. CoQ10 may lower blood sugar levels and blood pressure. Doses of more than 300mg may affect liver enzyme levels.
• Interactions. People taking blood thinners and thyroid medications should check with their doctors before using CoQ10 supplements.

Given the lack of evidence about its safety, CoQ10 supplements are not recommended for children or for women who are pregnant or breastfeeding.