Q10: benefits, function and who needs it
What is Q10 and what does it do in the body?
Q10 sits in the mitochondria, the cell's power plants. There it helps convert nutrients into ATP – the energy the cells run on. Organs that work hard around the clock, such as the heart, liver and kidneys, have the highest levels.
Q10 exists in two forms. Ubiquinone is the oxidised form, ubiquinol the reduced one. The body switches between them as needed. Beyond energy production, Q10 works as a fat-soluble antioxidant and protects the fatty parts of cell membranes against oxidation. Both its energy role and its antioxidant role mean interest is often directed at tissues with high turnover.
The name refers to the substance being a coenzyme, that is, a helper to the body's enzymes, and the "10" stands for the number of units in its chemical tail. You can get a little Q10 through food, but the body makes most of it itself.
Which Q10 benefits have support in the research?
The most data concerns the heart. In the large Q-SYMBIO study from 2014, patients with chronic heart failure received 300 mg of Q10 per day or placebo. After two years, the researchers saw fewer serious cardiac events in the Q10 group. In the Swedish KiSel-10 study, Q10 was combined with selenium in older people, and the researchers reported lower cardiovascular mortality during the follow-up.
Other uses – migraine, fatigue and fertility – have less or more mixed evidence. Q10 is not a medicine and cures no diseases, but the evidence for heart health is the clearest. A review of Q10 in ageing and disease points to lower Q10 levels being seen in several conditions, but the researchers stress that a lower level does not automatically mean a supplement helps.
- Supports the cells' energy production in the mitochondria.
- Works as a fat-soluble antioxidant and counters oxidative stress.
- Studied most in heart failure and statin-related muscle problems.
- Your own level falls naturally after around the age of 40.
Who needs Q10 most?
Most healthy people get enough through their own production and diet. A few groups have more reason to look closely at a supplement:
- Aged 40+ – your own synthesis gradually decreases.
- Statin users – statins lower the body's Q10 level. Read more in our article on Q10 and statins.
- Women thinking about fertility – see Q10 and fertility.
- People under high physical load who want to support energy metabolism.
Q10 300 mg that supports the body's own levels – third-party tested and with a 60-day money-back guarantee.
See current price »How much Q10 per day is reasonable?
The studies use a wide range. The heart studies are often at 100–300 mg per day, split across a couple of doses. For general use, 100–300 mg is often enough. Our Q10 300 mg is at the higher end of the range.
| Situation | Common dose | Approach |
|---|---|---|
| General maintenance | 100 mg | Once/day |
| Statin users | 100–200 mg | With a meal |
| Heart health (study dose) | 200–300 mg | Split into 2 doses |
Q10 is fat-soluble and is best absorbed together with food that contains some fat. So take it with breakfast or lunch rather than on an empty stomach. Compare products in our guide to the best Q10.
How quickly do you notice an effect?
Q10 does not give an immediate sensation the way caffeine does. Blood levels build up over a few weeks of regular intake. In the studies, effects are often not evaluated until after several weeks to months. Patience and regularity therefore matter more than taking an extra-large dose on the odd day.
Is Q10 safe?
Q10 is generally well tolerated. Mild side effects such as nausea or loose stools can occur at high doses. Q10 can affect the effect of blood-thinning medicines of the warfarin type. If you take prescription medicines, check with your doctor or pharmacist first. Food authorities remind us that supplements do not replace a varied diet, but are a complement.
Q10 and energy – what can you expect?
Many people take Q10 hoping for more energy. Since the substance is part of the cells' energy production, the idea is logical, but for healthy people with normal levels there is no clear support that Q10 provides extra energy. The effect is probably greatest in someone who has a low level to begin with, for example at an advanced age or on statin treatment.
Q10 is sometimes combined with selenium, magnesium or B vitamins, which also take part in energy metabolism. There is, however, no magic supplement that replaces sleep, diet and movement. See Q10 as a possible complement, not a shortcut.
Q10 from food versus supplements
Diet contributes a little Q10, but the amounts are small. If you want to increase your intake through food, the substance is found mainly in:
- Oily fish such as salmon, herring and mackerel
- Beef and offal
- Nuts and seeds
- Certain vegetable oils and whole grains
To reach the doses studied, supplements are in practice required. An ordinary diet provides a few milligrams per day, while study doses are in the hundreds of milligrams.
Frequently asked questions
What is Q10 good for?
Q10 is used by the cells to produce energy and works as an antioxidant. The research is strongest for heart health, where heart failure studies have shown fewer events. It is also discussed for statin-related muscle problems and as general support for energy metabolism as your own level falls with age.
When does the body's Q10 start to decrease?
The body's own production of Q10 peaks in early adulthood and then begins to fall gradually, most clearly after around the age of 40. Levels in the heart and other energy-demanding organs decrease the most. Statin treatment lowers the level further, which is one of the reasons supplements are discussed in those groups.
Ubiquinone or ubiquinol – which should I choose?
Both work. Ubiquinol is the reduced form and is sometimes marketed as more easily absorbed, but the body switches between the forms itself. For most people, dose and regularity matter more than the form. Take Q10 with a little fat in your food, since the substance is fat-soluble and is then better absorbed.
Can I take Q10 if I am on blood thinners?
Q10 can reduce the effect of blood-thinning medicines of the warfarin type. If you use such medicines, you should talk to your doctor or pharmacist before starting a supplement, so any blood tests can be monitored. For healthy people without medication, Q10 is considered a well-tolerated supplement.
Can I get Q10 through food?
Yes, but in small amounts. Q10 is found in oily fish, offal, beef, nuts and certain vegetable oils, among others. An ordinary diet often provides only a few milligrams per day, considerably less than the doses in studies. Most of the body's Q10 is therefore made by the cells themselves rather than coming from food.