CoQ10 helps your cells make energy, but does more CoQ10 mean more get-up-and-go? We explore the research on supplements, fatigue and exercise
Summary
1Can CoQ10 supplements help with energy levels?
There are some promising signs that CoQ10 could help with fatigue, but it’s not an instant energy boost and we still have more to learn.
2Can CoQ10 support exercise and recovery?
CoQ10 could lend a helping hand with some aspects of exercise and recovery, but don’t expect it to transform your workout.
3How much CoQ10 should you take?
There’s no one-size-fits-all amount of CoQ10, but doses of up to 200mg a day are generally recommended.
CoQ10 gets talked about a lot when it comes to energy – and there’s a good reason why. Coenzyme Q10 (CoQ10) is a naturally occurring compound found in almost every cell in your body, with particularly high levels in energy-hungry organs like your heart, liver and kidneys.1 Behind the scenes, CoQ10 works in your mitochondria – the tiny ‘powerhouses’ inside your cells – where it helps produce ATP, the energy your cells use to do everything from contracting your muscles to keeping your heart beating.2,3
But does that mean taking additional CoQ10 will actually make you feel more energetic? That’s where things get a little more complicated. We worked with Patille Joy Madaghjian, Registered Dietitian and Associate Nutritionist from our Science Team, to unpack what the latest research really tells us.
CoQ10 and energy – what does the evidence say?
Given CoQ10’s role in helping your cells produce energy, you might assume that taking more would automatically give you an energy boost. But unfortunately, it’s not quite that simple. Your body already produces CoQ10 naturally, and while researchers have explored whether taking more as a supplement could help with fatigue, results have varied depending on who’s being studied.6,7 It’s also worth knowing that studies tend to measure how tired people feel, rather than directly measuring ‘energy’ – so the two aren’t quite the same thing.7
There are some promising findings. A systematic review and meta-analysis of 13 randomised controlled trials found that people taking CoQ10 reported a modest reduction in fatigue compared with those taking a placebo. However, the studies varied considerably – from the people taking part to the doses, forms of CoQ10 and length of supplementation – making it difficult to say exactly who might benefit most.7
It’s also worth knowing that much of the research has involved people experiencing fatigue alongside specific health conditions, rather than otherwise healthy adults. So, we can’t assume the same results apply to everyone.7 That said, there are some promising findings in otherwise healthy adults too. Studies have reported reductions in self-reported fatigue in healthy adults already experiencing fatigue who took 100mg of ubiquinol daily for four weeks.8-10 However, we still need more high-quality research before drawing firm conclusions about CoQ10 and everyday energy.
And if you’re regularly feeling tired, remember that fatigue rarely comes down to one nutrient. Sleep, physical activity, stress, overall nutrition, medications and underlying health conditions can all play a part.11 If your tiredness is persistent or unexplained, speak to your GP rather than assuming a supplement is the answer.
Curious about CoQ10 beyond energy? Explore our complete guide to CoQ10 benefits, from heart health and migraines to fertility and more.
CoQ10 and exercise – can it support your workout?
If your body needs more energy when you exercise, could CoQ10 give your workout an extra helping hand? It’s an interesting theory, but the research isn’t clear-cut. Studies have looked at everything from endurance and strength to power and how long people can exercise before tiring, with mixed results.6 A recent review found that CoQ10 supplements increased levels of CoQ10 in the blood, but improvements in exercise performance were generally small and inconsistent. Some studies reported modest benefits – particularly for endurance exercises after longer periods of supplementation – while others found little or no effect.12
Researchers have also been looking at what happens after your workout. A recent review found reductions in some markers associated with oxidative stress and muscle damage in athletes taking CoQ10. However, the quality of the evidence was low and we don’t yet know whether these changes translate into noticeable improvements in recovery or performance.13
Some individual studies have reported reductions in exercise-induced muscle damage in healthy, active adults taking 300mg of CoQ10 daily for two weeks.8,14-16 But again, more high-quality research is needed. As Patille explains: “CoQ10 continues to be an interesting area of sports nutrition research. While some studies have reported promising findings, particularly in relation to biomarkers of oxidative stress and muscle damage, the evidence for meaningful improvements in exercise performance remains inconsistent. At this stage, there’s not enough high-quality evidence to recommend CoQ10 solely for improving performance in healthy individuals.”
What doses of CoQ10 have been studied?
Research has looked at CoQ10 doses ranging from around 100mg to 300mg a day, depending on what was being studied. These are doses used in research, though, rather than recommendations for everyday use – so they shouldn’t be used as a guide for how much to take.
CoQ10 is also fat-soluble, so it’s generally better absorbed when taken with a meal containing some dietary fat, Patille explains.21
How much CoQ10 should you take?
There’s no official recommended daily amount or maximum limit for CoQ10, but up to 200mg a day is generally recommended. Always follow the dosage instructions on your supplement, rather than assuming more is better.
CoQ10 is generally considered well tolerated, although it can interact with certain medications, including warfarin and some medicines used to manage diabetes.24-26 If you take prescription medication, are pregnant or breastfeeding, or have a health condition, check with your GP or pharmacist before adding CoQ10 to your routine
CoQ10 FAQs
No, you should avoid taking CoQ10 supplements if you’re pregnant, planning a pregnancy or breastfeeding.24 There isn’t currently enough evidence to establish their safety during these times, so it’s best to leave them out of your routine. If you’re unsure about CoQ10 or any other supplements you’re taking, speak to your midwife, GP or pharmacist for advice.
Yes. Your body makes CoQ10 naturally, and you can also get small amounts from foods including meat, oily fish, organ meats, nuts, seeds and some vegetable oils.5 However, food generally provides relatively modest amounts compared with those used in supplement research.
Research suggests CoQ10 levels may decline in some tissues as we get older, and the body’s natural production may decrease over time.17 However, it’s not quite as simple as ‘older = less CoQ10’. Levels don’t decline in the same way across every tissue and can vary from person to person.18
Researchers are also still working out whether lower CoQ10 levels play a role in ageing or are simply part of the natural ageing process. So, while it might be tempting to think that topping up CoQ10 could help turn back the clock, lower levels don’t automatically mean you need a supplement. There currently isn’t enough evidence to recommend taking CoQ10 simply because you’re getting older.18,19
Ubiquinone and ubiquinol are two forms of CoQ10 that naturally convert into one another within the body.While ubiquinol may be absorbed more efficiently in some people, there isn't currently enough evidence to conclude that one form consistently produces better health outcomes than the other.20,21
The final say
CoQ10 might work behind the scenes, but it has an important job to do. By helping your cells produce ATP, it plays a key role in the way your body makes and uses energy.1 But when it comes to supplements, more CoQ10 doesn’t automatically mean more energy. Research into fatigue and exercise has produced some promising results, but findings are mixed and we still need more high-quality studies before we know exactly who might benefit.
Feeling low on energy? A supplement is only one small piece of the puzzle. Balanced nutrition, regular movement, quality sleep and looking after your overall health all matter too.
Want to keep digging? Explore six surprising causes of low energy or find out how to beat the 3pm slump.
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