A compound the body makes and uses in the mitochondria, where cells produce energy. Levels fall with age.
Why it’s used: Central to cellular energy production; heart and muscle cells hold the most.
Coenzyme Q10, often shortened to CoQ10, is a fat-soluble compound that the body makes itself and uses inside the mitochondria, the parts of cells that produce energy. Organs that work hardest, such as the heart and muscles, hold the most, and the body's own levels tend to fall with age.
Small amounts come from food, mainly meat, oily fish, organ meats, nuts and some vegetable oils, but everyday diets provide far less than a typical supplement. Some cholesterol-lowering statin medicines also lower the body's CoQ10 levels, which is one reason it is so widely discussed.
On labels you will see two forms. Ubiquinone is the oxidised form found in most supplements, and ubiquinol is the reduced form. The body converts between the two, and the evidence does not show that one suits everyone better. Because it is fat-soluble, CoQ10 is usually sold in softgels, and it is best taken with a meal that contains some fat.
2 findings behind this ingredient. Hover a card for the detail and the source.
Meta-analysis of 13 randomised controlled trials with 1,126 healthy and unwell participants. CoQ10 lowered fatigue scores (Hedges' g -0.398), and only one adverse event was reported among 602 people taking it.
Meta-analysis of 12 randomised controlled trials with 575 patients with statin-associated muscle symptoms. CoQ10 reduced muscle pain, weakness, cramp and tiredness versus placebo, but did not lower creatine kinase.
Can't see yours? Ask our team, answered within a working day.
They are two forms of the same compound. Ubiquinone is the oxidised form found in most supplements, and ubiquinol is the reduced form. The body switches between them as it works. Absorption varies by product and person, and neither form has been shown to suit everyone best.
Statins lower the body's CoQ10 levels, but the US National Center for Complementary and Integrative Health says the evidence overall does not support CoQ10 for statin-related muscle aches. Keep taking your statin as prescribed and discuss CoQ10 with your GP or pharmacist.
Take it with a meal that contains some fat, because CoQ10 is fat-soluble and is absorbed better that way. If you take larger amounts, splitting them across two meals is common practice. Some people find it easier earlier in the day.
Videos from doctors, research scientists and registered dietitians, for general education. They are independent of Nutra Formulations, do not refer to our products and are not medical advice for you.
CoQ10: Ubiquinone vs Ubiquinol (Part 1)
Dr Ford Brewer, MD, MPH, preventive medicine · Dr. Ford Brewer MD MPH on YouTube
Can CoQ10 Improve Egg Quality and Sperm Health? A Fertility Doctor's Review
Dr Lora Shahine, MD, reproductive endocrinologist & OBGYN · Lora Shahine, MD on YouTube
Information only, not medical advice. If you take medication, are pregnant or breastfeeding, speak to your GP or pharmacist first.
Six quick questions match you to the products in our range that fit your goal, with the reasons why.
