Coenzyme Q10 (you probably know it as CoQ10) might just be one of the oldest supplements in the game. And while it may not have as sexy a reputation as shilajit or functional mushrooms, the nutrient recently found its way to the center of the trendy longevity conversation.
If you’ve never given CoQ10 a second glance until now, here’s a much-deserved closer look at what it does in the body, the many ways it can benefit your health (there’s more to the story than longevity!), and how to incorporate it into your health and wellness routine.
The CoQ10 Basics
CoQ10, or coenzyme Q10, is a naturally occurring compound found in nearly every cell of the body and is best known for its role in energy production, according to Brittany Michels, M.S., R.D.N., L.D.N., C.P.T., a certified personal trainer and registered dietitian with The Vitamin Shoppe. “It’s essential for mitochondrial function, helping cells convert food into ATP, which is the chemical form of energy that powers everything from muscle contractions to brain activity,” she says. Without ample CoQ10, your cells are stuck operating with low fuel levels, impacting pretty much everything you do.
CoQ10 does more than power up your cells, too. “In addition to its role in energy metabolism, CoQ10 functions as a powerful antioxidant, helping protect cells from oxidative stress—particularly in high-energy tissues like the heart and brain,” says Karen Linardakis Cooney, B.C.H.H.P., C.N., M.A., a nutritionist and board-certified holistic health practitioner with The Vitamin Shoppe. For these reasons, it’s often referred to as “the miracle nutrient”—it’s just that good.
“As your heart muscle consumes huge amounts of oxygen and energy, CoQ10 essentially recharges it, helping with oxygen utilization and energy production in heart muscle cells, enabling the heart muscle to pump blood more efficiently,” says Cooney.
Read More: How To Slow Down Cellular Aging
The body produces its own stash of CoQ10, but we can also obtain small amounts of it from foods, such as fatty fish, meat, organ meats, nuts, and whole grains, according to Michels.
Here’s where things get tricky, though: “Levels of CoQ10 naturally decline as we age,” says registered dietitian Chris Mohr, Ph.D., R.D., fitness and nutrition advisor at Garage Gym Reviews. Not to mention, you can also fall short on CoQ10 at any age because of certain health conditions (like heart disease), low dietary intake, or high demands by your body. “Lower levels of CoQ10 can contribute to lower energy, less efficient cellular repair, and increased oxidative damage,” Mohr adds.
CoQ10 and Longevity
Everyone’s talking about longevity these days, and CoQ10 is part of that conversation for a couple of reasons. First, there’s the whole aging thing. “Levels of CoQ10 naturally decline with age, which matters because CoQ10 is essential for mitochondrial energy production and cellular resilience,” explains Michels. “As we get older, reduced CoQ10 availability can contribute to lower energy output, increased oxidative stress, and less efficient function in high-demand tissues like the heart, brain, and skeletal muscles.”
In fact, the authors of research published in Molecular Syndromology believe lower stores of the enzyme may be one of the main factors in the development of chronic diseases in aging people. After all, in addition to being an antioxidant, the researchers point out that CoQ10 is involved in several cellular processes; therefore, “appropriate uptake of CoQ10 into cells is crucial for the improvement of cell activity during aging.”
If you want to feel and function well as those birthday candles accumulate, CoQ10 is vital. “From a longevity perspective, maintaining adequate CoQ10 supports the processes that allow cells to produce energy efficiently while also helping protect them from cumulative oxidative damage over time,” Michels notes. Just like folks supplement with collagen to offset age-related production declines, you can fill in the gaps with CoQ10 supplements.
In essence, CoQ10 is an important player in aging well “because it supports your mitochondrial function and helps protect your cells from oxidative stress,” summarizes Mohr. “Maintaining healthy CoQ10 levels may help preserve cellular health and support long-term metabolic function.”
Other Health Benefits Of CoQ10
Clearly, this natural compound supports your body’s ability to keep firing on all cylinders over the years. Because of its ability to support cellular function and ward off oxidative stress, CoQ10 also offers a slew of body-wide perks you can feel in real time and down the road.
1. Energy Production
As you now know, “CoQ10 plays a crucial role in how your cells make energy,” shares Cooney. “This process is called metabolism. CoQ10 helps transform the food we eat into a type of energy our cells can use, called ATP. Without ATP, our cells couldn’t do their jobs, and we wouldn’t be able to move, think, or even breathe.” Ample CoQ10 allows you to feel energized and vital, instead of tired or sluggish.
2. Cardiovascular Health
One area of health where CoQ10’s benefits really pay off? Your cardiovascular system. “It plays an important role in cardiovascular health by supporting heart muscle function and helping maintain healthy blood vessel activity,” Michels says. In addition to helping the heart utilize the massive amounts of energy required to keep beating, it also supports vascular function, in part by helping regulate blood pressure, adds Mohr.
Read More: 6 Ways You Could Unknowingly Be Putting Your Heart Health At Risk
In fact, research has pointed to the substance as a promising go-to for folks struggling with blood pressure. A meta-analysis published in the Journal of Human Hypertension concluded that CoQ10 has the potential to lower systolic and diastolic blood pressure in hypertensive people.
Additionally, two major meta-analyses reported in the Journal of Cardiac Failure prove the benefits of CoQ10 on heart failure of various causes.
3. Reproductive Health
“CoQ10 has gained attention for its involvement in egg and sperm quality, as reproductive cells have high energy demands and are particularly sensitive to oxidative stress,” says Michels. “While CoQ10 is not a treatment or cure, its ability to support mitochondrial efficiency and antioxidant defense helps explain why it’s frequently discussed as a supportive supplement.”
While human research here is limited, animal research suggests CoQ10 supports egg follicle production and quality.
4. Brain Health
Just as CoQ10 supports the major efforts of your heart, it also helps another powerhouse thrive: your brain. “CoQ10 is important for brain health because of the brain’s high energy demands,” says Michels. “Its antioxidant properties may also help protect neural tissue from oxidative stress.” For both these reasons, the nutrient is vital for maintaining brain health and cognitive function as we age, Mohr adds.
5. Exercise Performance
CoQ10 might not be in most gym rats’ bags—but it probably should be! “Some research suggests CoQ10 may support exercise performance and recovery by improving cellular energy efficiency,” Mohr notes. After all, your muscles require large amounts of energy—especially when they’re working hard.
6. Support For Folks Taking Statins
Many Americans take statin medications for high cholesterol, which are known to impact CoQ10 levels. That’s bad news for cellular health and function. “The use of statin drugs can reduce CoQ10 levels quite a bit,” shares Cooney. You see, statins work by blocking a liver enzyme required for cholesterol production. Trouble is, that same enzyme is also required for CoQ10 production. In this case, supplementing with CoQ10 can help folks maintain healthy levels of the power nutrient and maintain better energy and overall wellbeing over time, she adds.
Adding CoQ10 To Your Routine
If you want to ensure you’re well-stocked on CoQ10, eating plenty of food sources is a good place to start. Otherwise, supplementing can also be a powerful tool. Ready to get started? Keep a few things in mind.
“When supplementing with CoQ10, quality, form, and consistency matter,” says Michels. “Supplements are typically available as ubiquinone or ubiquinol. Both can be effective, though ubiquinol may be better absorbed in older adults or individuals with higher oxidative stress.”
Wait…ubiq-what? “Simply put, ubiquinol is the active form of CoQ10 that the body can use immediately, while ubiquinone must be converted into the active form first,” Michels explains. “Because that conversion becomes less efficient with age or higher oxidative stress, ubiquinol is often recommended for older adults or those with cardiovascular concerns.” Ubiquinol is also a better move for folks with digestive issues that affect fat absorption, because CoQ10 is fat-soluble.
On that note, it’s also best to take CoQ10 supplements with a meal that contains fat (like avocado, extra-virgin olive oil, or wild-caught salmon) to improve absorption, according to Michels.
As for dosing, consider why you’re supplementing. “For general wellness and preventative support, typical doses range from about 100 to 200 milligrams per day,” she says. “Individuals taking statins or managing higher cardiovascular or metabolic risk often use 200 to 300 milligrams per day under medical guidance.”
For best results—especially if you’re after long-term benefits like healthy aging—be prepared to take CoQ10 consistently over time, the experts suggest. “Pair supplementation with a great diet, regular exercise, and other lifestyle strategies that support mitochondrial health to maximize the benefits for energy, longevity, and your overall wellness,” says Mohr.
The Bottom Line
CoQ10 is a powerful ally for anyone focused on staying healthy for the long haul. By supporting cellular energy production and warding off oxidative stress (especially in demanding parts of the body, like the brain, heart, and muscles), CoQ10 helps your body function at its best on all levels.