Coenzyme Q10 is a substance that’s naturally present in every organ in the body. It’s also found in some foods and is available in supplement form.  CoQ10 supplements claim to have many health benefits, including increasing energy, keeping your cells healthy, promoting heart health, improving physical performance, preventing migraines and more. Because our natural CoQ10 levels decline with age, it’s also a popular supplement for longevity. 

If you’re curious about CoQ10, here’s what you need to know about its potential health benefits, side effects and risks.

May Increase Energy

CoQ10 plays an essential role in energy production. It works by helping our bodies produce a substance called adenosine triphosphate (ATP), which our cells use for energy, explains Ayla Barmmer, M.S., RD, LDN, a registered dietitian and founder and CEO of the supplement company FullWell. Studies have investigated the effect of CoQ10 supplementation on energy levels with promising results. For instance, one meta-analysis of 13 studies found that taking a CoQ10 supplement reduced fatigue compared to a placebo.

May Reduce Cell Damage

CoQ10 may keep your cells healthy in several ways. The first is by acting as an antioxidant. “Antioxidants are like peacekeepers that stabilize free radicals in several ways, including giving the frantic free radical molecules an extra electron,” says Barmmer. That’s not all. “CoQ10 acts as a free radical scavenger, helping to protect cells from damage and reducing inflammation,” says Amy Brownstein, M.S., RDN, a registered dietitian and owner of Nutrition Digested. 

Might Improve Heart Health

Heart disease is the leading cause of death in the United States. So, it’s no surprise that supplements touting their heart-health benefits are a popular choice. “CoQ10 is especially important for heart health because the heart requires a lot of energy to pump blood effectively,” says Barmmer. “By supporting energy production and helping to manage oxidative stress, CoQ10 may help maintain healthy heart function.”

As encouraging as that is in theory, the National Institutes of Health points out that there is very little research on CoQ10’s ability to prevent heart disease and that the research that does exist is not conclusive. In addition, a systematic review of 11 studies concludes that there is no evidence, one way or the other, to suggest that it may guard against heart failure.

On the upside, the NIH says that there is some evidence that it may protect against complications from heart surgery. Some research has also shown that it may help reduce blood pressure. However, more study is needed. 

Recommended Dosage 

“Supplements are available in a wide range of doses, typically from 30 to 600 milligrams,” says Barmmer. There’s no single established dose that’s best for everyone. However, many studies have used dosages in the 100 to 200 milligram range. But don’t wing it. “It’s best to follow your health practitioner’s recommendations for individualized advice,” says Barmmer.

Potential Side Effects and Precautions

Side effects are possible with any medication or supplement, including CoQ10. However, older research has shown that doses of 900 milligrams per day were as well-tolerated as a placebo.  Side effects can occur but are usually mild. “Some people may experience digestive issues, dizziness, insomnia, headaches or skin rashes when taking CoQ10,” says Vanessa Imus, M.S., RDN, a registered dietitian and owner of Integrated Nutrition for Weight Loss. Insomnia has also been reported. 

Despite CoQ10’s solid safety record, it may not be suitable for people who are pregnant or breastfeeding. “Since research on its safety during pregnancy is limited, it’s generally recommended to discontinue when pregnancy is confirmed,” says Barmmer. 

Additionally, medication interactions are possible when taking CoQ10. “Those who are diabetic or are on blood pressure-lowering meds should use caution, as it could lower blood sugar and blood pressure,” says Imus. Other medications, like blood thinners and chemotherapy drugs, can also interact with CoQ10 supplements. Before adding CoQ10 to your routine, be sure to review all your medications and supplements with your health care provider.

The Bottom Line

As we age, our bodies naturally produce less CoQ10. So, it’s easy to assume a supplement will help you feel younger, healthier and more vibrant. However, research on CoQ10 is still evolving. The best evidence is for its ability to increase energy and reduce cellular damage. It may also lower blood pressure and protect against complications from heart surgery, but more study is needed. CoQ10 has mild side effects and is safe for most people (except for those who are pregnant or breastfeeding). However, it can interact with certain medications, especially blood thinners and chemotherapy drugs and may also be problematic for anybody taking medication to lower their blood sugar or blood pressure. As with any supplement, speak with your health care professional before adding CoQ10 to your regimen to make sure it’s safe for you.