howtosupplement
Heart/Performance/Hormonal

CoQ10

CoQ10 is a mitochondrial antioxidant that may support heart function and energy, especially in adults 50+ or taking statins.

CoQ10

CoQ10

62
score
B
evidence
Caution
risk
Quick Take

Most useful for adults 50+ and statin users; healthy younger adults usually get modest benefits.

CoQ10 is a vitamin-like compound made in the body and found in organ meats, fish, meat, nuts, and some oils. It helps mitochondria make ATP and also acts as a fat-soluble antioxidant. Best-supported uses are modest support for endothelial function and blood pressure, reduced fatigue in some adults, and symptom support in heart failure or some statin users. Adults 50+, people on statins, and those with cardiometabolic risk tend to benefit most.

Proven Benefits

01
Supports endothelial function
02
Reduces fatigue
03
Improves heart failure symptoms
04
Lowers systolic BP modestly
05
Improves glucose control
06
May ease statin muscle pain
07
May lower CRP and TNF-α

Protocol

Amount
100-200 mg
Frequency
Once daily; split into 2 doses if using 200+ mg
When
With a meal that contains fat to improve absorption; earlier in the day if it feels stimulating.

Onset Time

2-4 weeks for fatigue; 8-12 weeks for BP/endothelial changes

Who Should Consider

Adults 50+
People taking statins
Adults with borderline high blood pressure
People with persistent fatigue after basics are covered

Food Sources

  • Sardines or herring (~2-3 mg per 100 g)
  • Beef heart or liver (~1-2 mg per 100 g)
  • Pork or beef (~1-1.5 mg per 100 g)
  • Chicken thigh (~1-1.4 mg per 100 g)
  • Peanuts or pistachios (~0.5-0.8 mg per 30 g)
  • Canola or soybean oil (~0.5-1 mg per tbsp)

How It Works

CoQ10 sits in the mitochondrial electron transport chain, moving electrons so cells can regenerate ATP more efficiently. In its reduced form, ubiquinol, it also helps protect cell membranes and LDL from oxidative damage and may improve nitric-oxide-dependent endothelial function.

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