Coenzyme Q10 (CoQ10) is made naturally in the body and sold as a supplement. It has many roles, including energy production and protection from oxidative cell damage. The dosage varies based on what you want to treat.
This article reviews evidence-based CoQ10 dosages depending on your specific health goals.
In this article
What is CoQ10?
Coenzyme Q10, or CoQ10, is a fat-soluble antioxidant found in all human cells, with the highest concentration in the mitochondria.
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Available on the App StoreMitochondria — often referred to as the powerhouses of cells — are specialized structures that produce adenosine triphosphate (ATP), the main energy source your cells use.
There are two forms of CoQ10 in your body: ubiquinone and ubiquinol. Ubiquinone is converted to its active form, ubiquinol, which your body then readily absorbs and uses.
Besides being produced naturally by your body, CoQ10 can be obtained through foods including eggs, fatty fish, organ meats, nuts, and poultry.
CoQ10 plays a fundamental role in energy production and acts as a powerful antioxidant, inhibiting free radical generation and preventing cell damage.
Though your body makes CoQ10, several factors can deplete its levels. Production rate significantly declines with age, which is associated with age-related conditions like heart disease and cognitive decline.
Other causes of CoQ10 depletion include:
- statin medication use
- heart disease
- nutrient deficiencies
- genetic mutations
- oxidative stress
- cancer
Supplementing with CoQ10 has been shown to counteract damage or improve conditions related to deficiency of this important compound.
Because it’s involved in energy production, CoQ10 supplements have also been shown to boost athletic performance and decrease inflammation in healthy people who aren’t necessarily deficient.
Summary: CoQ10 is a compound with many important functions in your body. Various factors can deplete CoQ10 levels, so supplements may be necessary.
CoQ10 dosage recommendations by health condition
Though 90–200 mg of CoQ10 per day is typically recommended, needs can vary depending on the person and condition being treated.
Statin medication use
Statins are a group of medications used to lower high blood levels of cholesterol or triglycerides to prevent heart disease.
Though these drugs are generally well tolerated, they can cause adverse side effects, including muscle pain and liver issues. Statins also interfere with the production of mevalonic acid, which is used to form CoQ10. This significantly decreases CoQ10 levels in the blood and muscle tissues.
Research has shown that supplementing with CoQ10 reduces muscle pain in those taking statin medications. A study of 50 people taking statins found that 100 mg of CoQ10 per day for 30 days effectively reduced statin-related muscle pain in 75% of patients.
However, other studies have shown mixed results, emphasizing the need for more research.
Recommended dosage: 30–200 mg per day for people taking statins.
Heart disease
Those with heart conditions, such as heart failure and angina, may benefit from a CoQ10 supplement.
A review of 13 studies in people with heart failure found that 100 mg of CoQ10 per day for 12 weeks improved blood flow from the heart. Supplementing has also been shown to reduce hospital visits and the risk of dying from heart-related issues in people with heart failure.
CoQ10 effectively reduces the pain associated with angina, which is chest pain caused by your heart muscle not getting enough oxygen. The supplement may also reduce heart disease risk factors by lowering “bad” LDL cholesterol.
A 2024 systematic review of 22 studies with over 11,000 subjects found CoQ10 supplementation significantly improved ejection fraction (the percentage of blood leaving the heart with each contraction) by about 5.6%.1
Recommended dosage: 60–300 mg daily for heart failure or angina.
Suggested read: Fish Oil Dosage: How Much Should You Take Per Day?
Migraine headaches
When used alone or in combination with other nutrients like magnesium and riboflavin, CoQ10 has been shown to improve migraine symptoms.2
CoQ10 may ease headaches by reducing oxidative stress and free radical production, which can trigger migraines. It also decreases inflammation and improves mitochondrial function, which helps reduce migraine-associated pain.
A three-month study of 45 women demonstrated that those treated with 400 mg of CoQ10 daily experienced significant reductions in the frequency, severity, and duration of migraines compared to a placebo group.
If you frequently experience headaches, CoQ10 might be worth discussing with your healthcare provider.
Recommended dosage: 300–400 mg daily for migraine prevention.
Aging
CoQ10 levels naturally deplete with age. Supplements can raise your levels and may improve overall quality of life.
Older adults with higher blood levels of CoQ10 tend to be more physically active and have lower levels of oxidative stress, which may help prevent heart disease and cognitive decline.
CoQ10 supplements have improved older adults’ muscle strength, vitality, and physical performance.
Recommended dosage: 100–200 mg daily to counteract age-related depletion.
Diabetes
Both oxidative stress and mitochondrial dysfunction have been linked to the onset and progression of diabetes and diabetes-related complications.
Those with diabetes may have lower levels of CoQ10, and certain anti-diabetic medications may further deplete body stores of this important substance.
Studies show that supplementing with CoQ10 helps reduce the production of free radicals — unstable molecules that can harm your health when their numbers get too high.
CoQ10 also helps improve insulin resistance and regulate blood sugar levels in people with diabetes. A 12-week study of 50 people with diabetes found that those who received 100 mg of CoQ10 daily significantly reduced blood sugar, markers of oxidative stress, and insulin resistance compared to the control group.
Consider combining CoQ10 with other diabetes-friendly approaches like intermittent fasting for potential synergistic benefits.
Recommended dosage: 100–300 mg daily for diabetes support.
Infertility
Oxidative damage is one of the main causes of male and female infertility by negatively affecting sperm and egg quality.
For example, oxidative stress can damage sperm DNA, potentially resulting in male infertility or recurrent pregnancy loss. Research has found that dietary antioxidants — including CoQ10 — may help reduce oxidative stress and improve fertility in both men and women.
Supplementing with 200–300 mg per day of CoQ10 has been shown to improve sperm concentration, density, and motility in men with infertility.
Similarly, these supplements may improve female fertility by stimulating ovarian response and helping slow ovarian aging. A 2024 meta-analysis of six randomized controlled trials with over 1,500 participants found that CoQ10 pretreatment improved IVF/ICSI outcomes for women with diminished ovarian reserve.3
Recommended dosage: 100–600 mg daily for fertility support.
Exercise performance and fatigue
CoQ10 is involved in energy production, making it a popular supplement among athletes and those looking to boost physical performance.
CoQ10 supplements help reduce the inflammation associated with heavy exercise and may speed recovery. A 6-week study in 100 German athletes found that those supplemented with 300 mg of CoQ10 daily experienced significant improvements in physical performance — measured as power output — compared to a placebo group.4
A meta-analysis of 13 randomized controlled trials involving over 1,100 participants showed that CoQ10 supplementation significantly reduced fatigue scores compared to placebo. Higher daily doses and longer treatment duration were correlated with greater fatigue reduction.5
If you’re dealing with stress and fatigue, CoQ10 might help alongside other lifestyle changes.
Suggested read: 11 Vitamins and Supplements That Boost Energy Naturally
Recommended dosage: 300 mg daily for athletic performance and fatigue.
Inflammation
A 2023 systematic review and meta-analysis of 31 randomized controlled trials found that CoQ10 supplementation significantly reduced inflammatory markers including CRP, IL-6, and TNF-α. Daily supplementation of 300–400 mg showed superior inhibition of inflammatory factors.6
This anti-inflammatory effect may explain why CoQ10 benefits so many different conditions — from heart disease to migraines to exercise recovery.
Recommended dosage: 300–400 mg daily for anti-inflammatory effects.
Summary: Dosage recommendations for CoQ10 vary depending on individual needs and goals. Talk with your doctor to determine the right dose for you.
Side effects of CoQ10
CoQ10 is generally well tolerated, even at high doses up to 1,000 mg daily.
However, some people sensitive to the compound may experience side effects including:
- diarrhea
- headache
- nausea
- skin rashes
Taking CoQ10 close to bedtime may cause insomnia in some people, so it’s best to take it in the morning or afternoon.
CoQ10 supplements can interact with common medications, including blood thinners, antidepressants, and chemotherapy drugs. Consult your doctor before taking supplemental CoQ10.
Since it’s fat-soluble, CoQ10 is better absorbed when taken with a meal or snack containing fat. Additionally, buy supplements that deliver CoQ10 in the form of ubiquinol, which is the most absorbable form.
Summary: Though CoQ10 is generally well tolerated, some people may experience side effects like nausea, diarrhea, and headaches, especially at high doses. The supplement may also interact with certain medications.
Summary
Coenzyme Q10 (CoQ10) has been linked to improved aging, exercise performance, heart health, diabetes management, fertility, and migraine prevention. It may also counteract the adverse effects of statin medications.
Typically, 90–200 mg of CoQ10 per day is recommended, though some conditions may require higher dosages of 300–600 mg.
Suggested read: Zinc: Benefits, Deficiency, Food Sources and Side Effects
For a well-rounded approach to health, combine CoQ10 with nutrient-dense foods and other evidence-based supplements.
CoQ10 is a relatively well-tolerated and safe supplement that may benefit a wide variety of people looking for a natural way to boost health.
Zozina VI, Covantev S, et al. The Role of Coenzyme Q10 in Cardiovascular Disease Treatment: An Updated 2024 Systematic Review and Meta-Analysis of Prospective Cohort Studies (1990-2024). medRxiv. 2024. medRxiv ↩︎
Shoeibi A, Olfati N, et al. Effectiveness of coenzyme Q10 in prophylactic treatment of migraine headache. Acta Neurol Belg. 2017;117(3):589-595. PubMed ↩︎
Dai SY, et al. Clinical evidence of coenzyme Q10 pretreatment for women with diminished ovarian reserve undergoing IVF/ICSI: a systematic review and meta-analysis. Ann Med. 2024;56(1):2389469. PubMed ↩︎
Talebi S, et al. The effects of coenzyme Q10 supplementation on biomarkers of exercise-induced muscle damage, physical performance, and oxidative stress: A GRADE-assessed systematic review and dose-response meta-analysis of randomized controlled trials. Clin Nutr ESPEN. 2024;60:122-134. PubMed ↩︎
Tsai IC, Hsu CW, Chang CH, Tseng PT, Chang KV. Effectiveness of Coenzyme Q10 Supplementation for Reducing Fatigue: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Front Pharmacol. 2022;13:883251. PubMed ↩︎
Hou S, et al. Efficacy and Optimal Dose of Coenzyme Q10 Supplementation on Inflammation-Related Biomarkers: A GRADE-Assessed Systematic Review and Updated Meta-Analysis of Randomized Controlled Trials. Mol Nutr Food Res. 2023;67(13):e2200800. PubMed ↩︎
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