What is Coenzyme Q10 or CoQ10?

Coenzyme Q10 or CoQ10 is an important fat-soluble antioxidant compound that is present in the mitochondria of your cells. Mitochondria or the powerhouse of cells produce adenosine triphosphate (ATP)- the chemical that fuels all cell functions.

CoQ10 helps produce energy, neutralizes free radicals, and protects the cell from oxidative damage.

CoQ10 comes in two forms called ubiquinone and ubiquinol. CoQ10 is usually found in the form of ubiquinone, which is then converted to its active form of ubiquinol and then easily absorbed and utilized by the body.

CoQ10 is naturally produced by the human body. However, some factors like age and taking statins can deplete your CoQ10 levels. You can restock your CoQ10 levels naturally using supplements.

How To Overcome CoQ10 Deficiency?

There are many reasons why the CoQ10 levels in our body reduce. Naturally, as we age the rate of CoQ10 levels declines due to age-related conditions like cognitive decline and heart conditions. 

Additionally, depletion of CoQ10 could happen due to genetic mutations, usage of statin medication, nutrient deficiencies, oxidative stress, and cancer.

CoQ10 deficiency can be reversed naturally using supplements. CoQ10 supplements also help counteract the damage done by free radicals and improve the conditions of the deficiency. 

The supplements also help with decreasing inflammation in healthy people and boosting athletic performance. 

The dosage of the CoQ10 supplements varies from person to person and depends on their health condition.

Best Dosage Recommendations Of CoQ10 Based On Health Conditions

The daily recommended dietary allowance (RDA) of CoQ10 is typically around 90 mg to 200 mg. But the need varies from person to person depending on their body and health conditions.

• Usage Of Statin Medication

Statins are generally well-tolerated medications that are used to reduce high blood levels of cholesterol or triglycerides in order to prevent heart conditions.

But the drugs can cause certain side effects like liver damage, and serious muscle injury and hinder the production of mevalonic acid which is used in the formation of CoQ10. 

Research shows that CoQ10 supplements can help with countering the side effects of statin medications. As per a study, 100 mg of CoQ10 per day for 30 days significantly reduced statin-related muscle pain in 75% of patients.

The CoQ10 dosage recommendation for people taking statin medications is 30–200 mg per day.

• Heart Conditions

Research shows that CoQ10 supplements can help people with conditions like heart failure and angina (a chest pain caused by the heart muscle not getting enough oxygen), lower their Low-density lipoproteins (LDL), or bad cholesterol.

A review shows that 100 mg of CoQ10 per day for 12 weeks for people with heart failure improved blood flow from the heart.

The CoQ10 dosage recommendation for people with heart failure or angina is 60–300 mg per day.

• Migraine

Free radical production and oxidative stress are the main causes of migraines. CoQ10, either alone or along with magnesium and riboflavin helps reduce the effects of oxidative stress.

A study showed that women treated with 400 mg of CoQ10 per day had significant reductions in the frequency, severity, and duration of migraines.

The CoQ10 dosage recommendation for people with migraines is 300–400 mg per day.

• Old Age

CoQ10 levels naturally reduce with age. Supplementing with CoQ10 helps enhance vitality, muscle strength, and physical performance in older adults. It also reduces oxidative stress which in turn, prevents heart conditions and cognitive decline.

The CoQ10 dosage recommendation for people who deal with depletion of CoQ10 due to age is 100–200 mg per day.

• Diabetes

Mitochondrial dysfunction and oxidative stress are associated with diabetes and diabetes-related complications. People with diabetes generally have low levels of CoQ10. 

CoQ10 supplements help with reducing the production of free radicals, regulating blood sugar levels, and improving insulin resistance.

A study showed that people with diabetes taking 100 mg of CoQ10 per day had substantial reductions in their insulin resistance, blood sugar, and oxidative stress.

The CoQ10 dosage recommendation for people with diabetes is 100–300 mg per day.

• Infertility

Oxidative damage is considered the main reason for male and female infertility as it negatively affects the quality of the sperm and egg. It can cause damage to sperm DNA leading to male infertility or recurrent pregnancy loss.

Research shows that CoQ10 could help reduce oxidative stress and improve fertility in both genders. CoQ10 supplements have been proved to increase female fertility by stimulating ovarian response and increasing male fertility by enhancing sperm concentration, density, and motility.

The CoQ10 dosage recommendation for people to boost fertility is 100–600 mg per day.

• Exercise Performance

A study proved that 300 mg of CoQ10 supplements improved physical performance significantly.

CoQ10 is taken as a supplement by athletes to boost their physical performance. It increases muscle power, reduces fatigue and inflammation due to heavy exercise, and speeds recovery.

The CoQ10 dosage recommendation for people to boost athletic or exercise performance is 300 mg per day.

Side Effects Of CoQ10

Coenzyme Q10 is usually considered a well-tolerated supplement, even if had at exceptionally high doses of 1,000 mg per day.

But there are exceptions where some people might experience side effects like skin rashes, headaches, diarrhea, and nausea. The supplements could also interact with common medications like antidepressants, blood thinners, and chemotherapy drugs. 

CoQ10 may cause insomnia in some people when taken around bedtime. 

Dosage Tips For CoQ10 Supplements

CoQ10 supplements benefit a wide range of people who are looking for ways to naturally boost their health. 

They give better results when taken in the morning or afternoon. Since CoQ10 is fat-soluble, it is best absorbed when had with a meal or snack that contains a fat source.

Also, it is better to buy CoQ10 supplements that come in ubiquinol form, which is the most absorbable.

However, it is best to consult with your doctor before choosing or taking any CoQ10 supplements to get the maximum benefit and avoid side effects.