What happens to your body when you take coenzyme Q10 (CoQ10)?

Maybe your doctor recommended you take CoQ10 or your neighbor swears by the supplement for their recent energy boost. If you’re thinking about taking it (or already are), you’ll want to understand exactly why and if it deserves a place in your routine.

Coenzyme Q10 (CoQ10) also known as ubiquinone is an essential compound required for energy production in cells. But is it safe to take CoQ10 daily, and should you? And what happens to your body when you do?

Here, take a good look at the effects of CoQ10 on your body and its many potential health benefits. It also discusses the recommended dosage, possible side effects, and the risks of taking it daily. Read on to find out how this compound works and how it can affect your health.

Health benefits of CoQ10

Here’s how CoQ10 works, explains Trista Best, MPH, RD, a registered dietitian with supplement brand Balance One: CoQ10 acts as an antioxidant, helping to protect cells from damage caused by harmful molecules known as free radicals. In addition, he says, it plays a crucial role in the generation of adenosine triphosphate (ATP), the cells’ primary energy currency. Your body naturally produces CoQ10, but these levels decrease as you age, and may also be lower if you have heart disease or take statins to treat high cholesterol.

That said, if you decide to take CoQ10, here’s a look at four ways it can affect your well-being:

1. It can support heart health

If you have certain heart conditions, you may want to ask your doctor if CoQ10 can help. For example, research suggests that CoQ10 supplementation may benefit people with congestive heart failure by improving heart function and exercise capacity, or the amount of physical exertion someone is capable of.

In addition, a systematic review found that CoQ10 has been shown to help lower blood pressure, a major risk factor for heart disease. That said, Best notes that this supplement is not a substitute for standard treatments for high blood pressure recommended by your health care team, such as prescription drugs or lifestyle changes.

2. It can give you some energy

CoQ10 may play a role in carbohydrate metabolism, which is needed to produce ATP to power cells. CoQ10 supplementation has been associated with improved energy levels and reduced fatigue in some people, Best says. This is no guarantee, of course. Instead of looking at a supplement as a band-aid, if you have energy issues, you’ll want to evaluate your daily habits and see what you can change, such as getting at least seven hours of sleep per night, drinking water throughout the day. , exposing yourself to morning sunlight and eating certain foods (like these fruits!) that provide natural reanimation. If you still feel sluggish after some adjustments, see your doctor.

3. It can help reduce inflammation

CoQ10 acts as a powerful antioxidant in the body. Antioxidants protect cells from oxidative damage caused by free radicals, damage associated with disease. Oxidative stress has been linked to a number of chronic conditions, including cardiovascular disease, neurodegenerative disorders and aging, Best says.

4. May support immune function

Vitamins C and D, zinc, and protein can help keep colds and other illnesses at bay, and you might be able to add CoQ10 to that list. According to a research review, CoQ10 can increase the activity of immune cells that help the body defend against infection. Immune cells, such as T and B cells, need energy to carry out their functions effectively, including identifying and fighting pathogens such as bacteria and viruses, Best says. CoQ10 helps ensure that immune cells have the energy they need to perform their functions efficiently, he explains.

Recommended dosage and supplements

Although there is no established ideal dosage for CoQ10, it is considered a safe dietary supplement and the generally recommended dosage for adults is 100 to 200 milligrams per day. However, some studies have used higher doses, up to 300 to 400 milligrams daily, for certain conditions, such as congestive heart failure and high blood pressure, so talk to your doctor about the ideal dose for you depending on your health.

When choosing a CoQ10 supplement, choose a reputable brand that uses a form of CoQ10 called ubiquinol, which studies show is more easily absorbed by the body than ubiquinone. CoQ10 supplements are available in a variety of forms, including capsules, softgels, powders, and oral sprays, Best says. The absorption and bioavailability of CoQ10 can vary depending on the formulation, so it is important to choose a high-quality supplement from a reputable source to ensure optimal absorption and effectiveness.

Look for supplements that have a third-party testing certification, such as the NSF, which reviews the label to make sure it does what it says on the bottle and that the formula is free of contaminants.

Potential side effects and precautions

CoQ10 is generally considered safe when taken in a recommended dose. However, mild side effects such as insomnia or digestive problems may occur. Also, CoQ10 can interact with certain medications, including blood thinners such as warfarin (Coumadin), insulin, and some cancer treatments. Although supplements like CoQ10 are readily available to buy over the counter, it’s a good idea to ask your pharmacist if adding CoQ10 to your current line of medications will cause any interactions.

The bottom line

Coenzyme Q10 (CoQ10) is a popular supplement that offers potential health benefits for heart health, energy production, antioxidant support, and immune function. It is generally considered safe, although it can cause minor side effects such as gastrointestinal upset and insomnia. As always, consult with a healthcare professional before starting any new supplement, especially if you have underlying health conditions or are taking medications.

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