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Co-enzymeQ10 (CoQ10) is a natural antioxidant used for cell protection, and it’s also a crucial co-enzyme used for energy production. It has two forms: ubiquinol and ubiquinone.

Bottom-line assessment: CoQ10 supplementation should be considered by athletes over 20 and everyone over 40 years of age, particularly those with heart disease, neurodegenerative disease, migraines, or chronic fatigue. People on statin cholesterol medication should definitely be taking CoQ10.

Recommended dose: 200 mg ubiquinol (Bio-Ubiquinol/PharmaNord, Nordic, or Pure brands) with breakfast, and 200 mg ubiquinone (Bio-Quinone/PharmaNord, Garden of Life, or Thorne brands) with dinner. Only high-quality CoQ10 supplements are absorbed and effective, plus please remember that it must be taken during a meal with healthy fats (olive oil, fish oil, avocado, etc.).

In-depth assessment: Co-enzymeQ10 (CoQ10) may sound like a laboratory chemical, but it’s actually made every day by our cells, and it is also found in small amounts in many of our healthiest foods (nuts/seeds, lentils, organic soy, whole grains, salmon/trout, broccoli). Unfortunately, modern food production has significantly decreased the amount of CoQ10 in our diet. Also, inflammatory diets and the premature aging process of modern life has decreased our internal production of CoQ10. An organic plant/fish-based diet plus daily moderate exercise corrects most internal deficiencies, but CoQ10 supplementation is still worthy of consideration even by those with healthy lifestyles. This is because CoQ10 deficiency has been linked to multiple diseases, and prevention is usually more powerful than cures.

First, the science: CoQ10 serves two primary functions, acting as both an antioxidant and a co-enzyme. It is a potent antioxidant that prevents free radicals from damaging our cells. CoQ10 is also a key co-enzyme in our mitochondrial synthesis of ATP (the ultimate producer of physiologic energy). It is involved in cell growth, immune function, neurologic development, cardiac efficiency, cancer prevention, and slowing the aging process. Furthermore, significant health benefits derive from the fact that it increases the stamina for exercise.

There are two natural forms of CoQ10: ubiquinone and ubiquinol. Ubiquinone is the form in most supplements. Ubiquinol is more difficult to find in a supplement, but it is the most abundant form of CoQ10 in the bloodstream. Ubiquinol is the more active form, but the body can easily convert the two forms back and forth as needed. There are numerous studies with differing results showing which form is best absorbed and utilized, but the unbiased studies agree that the quality of the supplement carrier is the key factor. Therefore, for best results, both forms should probably be taken, and it should definitely be bought from high-quality suppliers.

Who should consider supplementing with CoQ10? Athletes tend to deplete their internal stores with excessive exertion, so those over 20 years old should consider it. Same goes for active folks over 40, and everyone should try it for at least a month if they have coronary artery disease, CHF, hypertension, gingival disease, neurodegenerative disease (Parkinson’s, dementia, etc.), neuropathies, migraines, diabetes, infertility (both genders), or chronic fatigue. Certainly those on statin cholesterol medications need to seriously consider daily supplementation, because statins have been proven to deplete the cells’ natural supply of CoQ10.

How to take CoQ10: It is fat-soluble, so CoQ10 should be taken during or after a meal with healthy fats (avocado, flax oil, olive oil, organic canola oil, fish oil, borage oil, etc.). Taking a regular brand once a day (or even once a week) might be fine for some people, but the most effective regimen would be as follows:

Ubiquinol 200 mg with breakfast (or 100 mg with breakfast and lunch). High-quality brands: Bio-Ubiquinol/PharmaNord, Nordic, and Pure.

Ubiquinone 200 mg with dinner. High-quality brands: BioQuinone/PharmaNord, Garden of Life, Thorne.

Dosages should be doubled or even tripled for those with significant neurodegenerative diseases (amounts of up to 3600 mg daily have been effectively used in studies, although there is certainly a point of diminishing returns after 800 mg daily). The studies that showed little benefit used low-quality supplements, so please consider investing in the high-quality brands as listed. These brands are available on Amazon.com, VitaCost.com, and the suppliers’ individual websites.

Enjoy the boost of energy and reversal of degeneration,

Brandon Heiberger, M.D.