Coenzyme Q10 (CoQ10 / Ubiquinol)
A molecule your cells use to produce energy — think of it as fuel for your mitochondria, and it's especially important if you're on statins or just getting older.
Benefits
- +Supports cellular energy production (ATP)
- +Powerful antioxidant that protects cells
- +May support heart health and blood pressure
- +Particularly important if you take statins (which deplete CoQ10)
- +May reduce migraine frequency
- +Supports healthy aging and cellular repair
Dosage & Cost
Ubiquinol is the reduced, more bioavailable form — prefer it over ubiquinone, especially if you're over 40. If you take statins, 100–200 mg is often recommended. It's fat-soluble, so take with fat.
Side Effects
- !Generally very well tolerated
- !Possible mild stomach upset or nausea
- !Insomnia if taken too late in the day
- !May lower blood pressure — relevant if on BP meds
- !Diarrhea at high doses
Food Sources
- • Organ meats (heart, liver)
- • Sardines and herring
- • Beef and pork
- • Broccoli and spinach
- • Peanuts
- • Note: food sources provide very small amounts — supplementation is the main way to get meaningful doses
References & Links
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Featured Videos
Is CoQ10 Worth The Hype? (latest scientific findings)
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CoQ10 & Ubiquinol Reviewed by ConsumerLab’s Tod Cooperman, MD.
ConsumerLab.com
This page is for informational purposes only. The information here has not been evaluated by the Food and Drug Administration (FDA). No supplement discussed on this page is intended to diagnose, treat, cure, or prevent any disease. Please consult your doctor or a qualified healthcare professional before taking any dietary supplement.