CoQ10: Everything You Need To Know About This Powerful Antioxidant

If you're considering supplementing with it—or if you're just beginning your research into its uses in benefits—you've come to the right place. Here's what you need to know about it.

According to Robin Berzin, M.D., an integrative medicine physician and founder of Parsley Health, "When there are too many free radicals floating around, these highly reactive entities damage the healthy parts of your body they come in contact with. When free radicals come into contact with DNA, they can damage it, even causing mutations that lead to cancer. Free radicals also play a role in heart disease, stroke, arthritis, alcoholic liver damage, and even the aging process."

But but one of its major roles in the body is to help convert the food we eat into energy to power our bodies and brain. It's specifically used in the mitochondria, or "powerhouse" of the cell, where CoQ10 transports electrons in your mitochondrial pathways, which in turn produces energy.

Here are a few of the exciting areas of research when it comes to this antioxidant:

Dysfunctions in the mitochondria can majorly affect your health (and may explain why you're tired all the time). Ilene Ruhoy, M.D., an integrative neurologist, says that CoQ10 is a mainstay in mitochondrial support, because "Coenzyme Q10 carries the electrons that are needed to make the complex chain of enzymes work." The take-home message? Energy production and CoQ10 are intricately connected.

In other words: Talking to your doctor about CoQ10 does have some scientific validity behind it.

Other studies, however, have reported no differences in blood pressure compared to a placebo6, so more research is necessary. Of course, you should always talk to your doctor before starting any supplement regime.

According to one meta-analysis, CoQ10 might improve semen quality and sperm count7 in men struggling with fertility. Perhaps that's because male sperm is susceptible to oxidative stress,8 and CoQ10 does have potent antioxidant effects.

Taking statin drugs may lower a person's levels of CoQ109, and some studies have shown that taking this supplement might improve some of the side effects10 of statin drugs, mainly muscle weakness and pain that some patients experience.

Some studies have shown that people with cognitive disorders have lower levels of CoQ10 in their blood than people with healthy brain function. Other research has suggested that supplementing might slow deterioration in cognition11 for people with Parkinson's disease, but more research is needed on the effects of this antioxidant on cognitive function and brain health.

The science on this is also only preliminary, but some research points to CoQ10's effects on migraines: One study 12specifically showed promise with using CoQ10 for prevention of these headaches13.

According to Joel Kahn, M.D., CoQ10 levels may be low in people with gum disease,14 and some research has suggested that boosting levels by taking supplements or applying it topically can help speed gum healing. One study in particular shows that patients who supplemented with CoQ10 had reduced gingival inflammation15 than the control group.

And whenever you take a new supplement, it's a great idea to keep a diary or log of how you feel each day to see if you're experiencing any changes, positive or negative.

If you're working with an integrative or functional medicine practitioner who has training with supplements and herbs, you might have them recommend a specific brand. Or keep these guidelines in mind to find one that you trust.

CoQ10 will most likely come in the form of coenzyme Q10, but it might also say ubiquinol or ubiquinone. For reference: Ubiquinol is the most bioavailable form19, accounting for 90% of the CoQ10 in the blood. Ubiquinone must be converted to ubiquinol in the body before it's absorbed.

In general, supplements with expiration dates are a good sign; this means the company is taking the time to understand how the nutrient profile of the supplement degrades over time and is guaranteeing that it will maintain its potency until the expiration date.

Many supplements also have organic, gluten-free, vegan, non-GMO, or other declarations right on the bottle. If it doesn't explicitly say a supplement is free of a certain ingredient, you might want to play it safe with another brand.

Another way to evaluate a specific supplement is to check out the Consumer Lab website. They test different supplements for quality and potency and give them a pass-or-fail score.

Still have questions? Here's a more in-depth look at what you should know before you buy a supplement or check out these resources:

CoQ10 is fat-soluble, so typically it's best take it as a capsule with a meal. But because it can cause insomnia for some18, experts may advise you avoid taking it at night. Some experts may say that gels are better for absorption, but CoQ10 is also available as a hard-shell capsule, in an oral spray, as a tablet, and it's even sometimes added to skin care products because of its high antioxidant content.

Before you go out and buy a supplement, you should know that there are various foods that are naturally high in CoQ10. Although only about 25% of your CoQ10 levels22 come from food intake, consuming antioxidants through food is never a bad idea. So what foods are highest in this nutrient? Here's a list to get you started:

Unlike vitamin D or other nutrients, CoQ10 deficiencies are not that common in the general population. That being said, your body's natural CoQ10 production does decrease as you age, and deficiencies have been related to some specific conditions, so for some people, getting their daily CoQ10 from their body's natural production and foods might not be enough—which is where a supplement might come in handy.

CoQ10 is a powerful antioxidant with a range of health benefits. If you're thinking about implementing this powerful player into your routine, make sure you've read up on CoQ10, talked with your doctor of medical provider about dosing and possible interactions with any medications your taking, and make sure to find a supplement that you trust.