CoQ10 or CoEnzyme Q10 is an essential nutrient that is produced naturally by the human body. Besides being produced by the liver, it is also absorbed from the food we eat.
It can be taken as a vitamin-like supplement and is also referred to as CoQ10, Q10, vitamin Q10, ubiquinone, or ubidecarenone. 
CoQ10 acts in two ways:
- To help our bodies to generate energy for growth and maintenance.
- It works as a powerful antioxidant, which protects cells from damage and plays a critical role in metabolism.
Coenzyme q10 usually comes in liquid, capsule, or tablet form. In general, the best form of coenzyme q10 is Ubiquinol.
In this article, we’ll explore the main reason why ubiquinol is the best form of CoQ10, along with the benefits, side effects, and recommended dosages for CoQ10 supplementation.
Benefits of CoQ10 Supplementation
Research has shown that CoQ10 is effective in preventing:
- Migraine headaches
- Lowering blood pressure
- Managing heart failure symptoms
- Slowing the progression of Alzheimer’s and Parkinson’s diseases
- Helps in improving blood sugar and Type 2 Diabetes
Coenzyme Q10 Foods Sources
Coq10 is found in many food items such as:
- Some muscle meats like pork, beef, and chicken
- Organ meats like kidney, heart, and liver
- Fatty fish like trout, herring, mackerel, and sardines
- Vegetables like broccoli, spinach, and cauliflower
- Fruit like oranges, avocado, and strawberries
- Legumes like soybeans, lentils, and peanuts
- Nuts and seeds like peanuts, sesame seeds, and pistachios
- Oils like soybean oil, canola oil, and grapeseed oil
- Coldwater fish like tuna, salmon, mackerel, and sardines
- Whole grains
How Long does it Take for CoQ10 to Work?
It depends on what kind of conditions you’re trying to treat. It usually takes about 2-3 weeks for it to reach your bloodstream. The benefits and results are usually seen after 2 to 3 months, but it may take longer with conditions like migraine headaches and low blood pressure.
What are the Benefits of CoQ10?
CoQ10 plays a very critical role in your body. The following is the list of benefits of CoQ10 supplements.
- Improves heart function: CoQ10 could help in treating heart failure by improving heart function, limiting oxidative damage, and increase in ATP (Adenosine triphosphate) production.
- Protects your skin: CoQ10 helps to reduce sun damage and increases antioxidant protection levels caused by UV rays.
- Prevents headaches and can treat migraines: CoQ10 is present in the microconidia of the cells, thus it improves mitochondrial function and reduces inflammation.
- Fuels energy: CoQ10 decreases fatigue levels and can improve exercise performance by lowering oxidative (stress) damage.
- May help with diabetes: Taking Coq10 supplements can help increase insulin sensitivity and balance blood sugar levels.
- Cancer protection: Some studies show Coq10 plays a very critical role in protecting DNA and cell survival, contributing to cancer prevention and recurrence.
- Supports brain health: It helps prevent brain diseases like Alzheimer’s and Parkinson’s. CoQ10 supplements protect the brain cells from oxidative damage and reduce the action of harmful compounds that affects memory, cognition, and physical functions.
- Protects lungs: Lungs are more susceptible to oxidative damage as it is directly exposed to oxygen. CoQ10 supplements help with lung diseases like asthma and chronic obstructive pulmonary disease by reducing oxidative damage.
- Supports fertility: This supplement may help with fertility for both females and males.
CoQ10 Benefits for Men
Research studies show that medical conditions like erectile dysfunction (ED) affect millions of men globally. CoQ10 protects against oxidative damage and improves erectile function as well as the activity of antioxidant enzymes.
Several studies have shown beneficial effects of CoQ10 supplements with antioxidant treatment in infertile men like: 
- Improved semen parameters and antioxidant status
- Improvements in sperm concentration, density, motility, and morphology
What is the Best Form of CoQ10?
CoQ10 comes in two primary forms: ubiquinol and ubiquinone. Ubiquinol represents more of the CoQ10 present in your bloodstream and has a better rate of absorption compared to ubiquinone.
Some research studies have indeed shown that ubiquinol appeared to be the better choice for supplementation as it managed to enhance CoQ10 status better compared to ubiquinone .
Because ubiquinone is the oxidized form of ubiquinol, it has to be reduced and metabolized to ubiquinol before it can exert the effects of CoQ10 on your body. This is the primary reason why experts believe that ubiquinol is superior compared to ubiquinone for supplementation .
CoQ10 Side Effects
Coq10 supplements are usually safe to take. However, there are still a few side effects that might occur from consuming it. Some mild effects include:
- Upper abdominal pain
- Loss of appetite
- Nausea and vomiting
- Headaches and dizziness
- Skin itching or rashes
- Irritability or agitation
- Light sensitivity
What can happen with Coenzyme Q10 deficiency?
The deficiency of coenzyme Q10 can affect many parts of the body, and severe cases of deficiency may become life-threatening. The deficiency may result in: 
- Problems with coordination and balance
- Neurological abnormalities include seizures, poor muscle tone (hypotonia), progressive muscle stiffness, abnormal eye movements, involuntary muscle contractions (dystonia), intellectual disability, sensorineural hearing loss, breakdown of the light-sensing tissue of the eyes
- Kidney dysfunction
- Abnormal blood clotting
- Renal disease (irreversible kidney failure)
- Heart disease that enlarges and weakens the heart muscle
Which Medications Should Not Be Taken With CoQ10?
There are studies that show CoQ10 supplements will interfere with other medications such as blood thinners, especially warfarin, thyroid medications, and some chemotherapy agents. This makes the medications less effective. Always consult your doctor first before taking any supplement, especially for people with chronic diseases like heart failure, kidney and liver diseases, as well as those with diabetes.
CoQ10 and Pregnancy
Currently, no studies have proven that the consumption of CoQ10 supplements during pregnancy is safe. Nevertheless, it is best to avoid the consumption of CoQ10 supplements by women who are either pregnant or breastfeeding to be safe.
CoQ10 and Statins
Statins medications lower your body’s coenzymes q10 levels. In addition, these are known to cause problems like muscle aches, which can be severe in some cases.
Research shows that CoQ10 may alleviate muscle aches caused by statins while other studies show otherwise. There is still no proper conclusion on the benefits or the possible side effects if both of them are taken together. However, some patients reported relief from muscle aches when taking the supplements. In any case, it’s best to seek the advice of a medical professional first.
Coenzyme Q10 Reviews
As per the research conducted by Labdoor, below is the list of the top 7 Coenzyme Q10 supplements. The Coenzyme Q10 product was reviewed on 4 parameters: Label accuracy, product purity, nutritional value, and ingredient safety.
- Bulk Supplements Pure Coenzyme Q10
- Garden of raw Life CoQ10
- Solgar Vegetarian CoQ10
- Kirkland Signature CoQ10
- Nature Made CoQ10
- Nature’s Bounty Extra Strength CoQ10
- NutriONN Extra Strength CoQ10
Bottomline: Benefits of COQ10 and The Best Form
Coenzyme Q10 is a natural antioxidant present in your cells that also helps generate energy in your body. It is a nutrient that can help with many medical conditions like heart conditions, migraines, diabetes, Parkinson’s, and more.
CoQ10 supplements are widely available in drug stores or online. They are generally safe to consume but may cause minimal side effects like headache, fatigue, stomach pain, and nausea.
The best natural sources for CoQ10 are fruits, vegetables, meat, and fish.
It is important to talk to your healthcare professional before taking any new dietary supplements, including CoQ10.
Disclaimer: This article is only a guide. It does not substitute the advice given by your own healthcare professional. Before making any health-related decision, consult your healthcare professional.
Editorial References And Fact-Checking
- ScienceDirect. (2015). Coenzyme Q10. Retrieved August 20, 2022, from https://www.sciencedirect.com/topics/medicine-and-dentistry/coenzyme-q10
- Alahmar A. T. (2019). The impact of two doses of coenzyme Q10 on semen parameters and antioxidant status in men with idiopathic oligoasthenoteratozoospermia. Clinical and experimental reproductive medicine, 46(3), 112–118. https://doi.org/10.5653/cerm.2019.00136
- Hernández-Camacho, J. D., Bernier, M., López-Lluch, G., & Navas, P. (2018). Coenzyme Q10 Supplementation in Aging and Disease. Frontiers in physiology, 9, 44. https://doi.org/10.3389/fphys.2018.00044
- MedlinePlus. (2022). Primary coenzyme Q10 deficiency: MedlinePlus Genetics. Retrieved August 20, 2022, from https://medlineplus.gov/genetics/condition/primary-coenzyme-q10-deficiency/#synonyms
- Zhang, Y., , Liu, J., , Chen, X. Q., , & Oliver Chen, C. Y., (2018). Ubiquinol is superior to ubiquinone to enhance Coenzyme Q10 status in older men. Food & function, 9(11), 5653–5659. https://doi.org/10.1039/c8fo00971f