Key Points:
- CoQ10 (coenzyme Q10) is a substance your body makes naturally that helps your cells produce energy and fight off damage.
- It may support heart health by boosting good cholesterol, reducing inflammation, and improving recovery after heart surgery or a heart attack.
- If you take statins for cholesterol and have muscle pain, CoQ10 supplements might help ease that side effect.
- Some research shows CoQ10 may slightly lower blood pressure and improve blood sugar management — but more studies are needed.
- You can get CoQ10 from foods like fatty fish, chicken, organ meats, eggs, nuts, and whole grains.
- While generally safe, CoQ10 can interact with medications and might lower blood sugar — so check with your provider before taking it.
CoQ10, short for coenzyme Q10, is a substance that you may or may not have heard of — until someone mentioned it in connection with statin medications. It’s commonly sold as a dietary supplement, and many people are told to consider taking it if they’re on a statin to lower cholesterol.
But what exactly is CoQ10, and is it something that people with diabetes should be taking? Let’s take a closer look.
What is CoQ10?
CoQ10, also known as ubiquinol, is a substance that your body naturally produces. It’s found in nearly every cell, with the highest concentrations in organs that require a lot of energy — like the heart, liver, kidneys, and pancreas.
Your cells use CoQ10 to produce energy, helping them grow and function properly. While your body makes CoQ10 on its own, levels tend to decline with age. CoQ10 is also found in certain foods and is widely available as a dietary supplement.
What else does CoQ10 do?
CoQ10 also functions as an antioxidant. Antioxidants help neutralize free radicals — unstable molecules that can damage cell membranes and DNA. Over time, this oxidative stress may contribute to the development of various diseases, including heart disease, certain types of cancer, and type 2 diabetes.
Because of these protective properties, CoQ10 has been studied for its potential role in managing or preventing a variety of health conditions. Here’s a closer look at some of the research exploring its possible benefits.
Heart disease
CoQ10 may help reduce the risk of heart disease by supporting energy production in heart muscle cells, helping prevent blood clots, and acting as an antioxidant. Research shows that CoQ10 supplements can increase HDL (“good”) cholesterol levels, even in people who are taking statins.
In addition, CoQ10 may help reduce inflammatory markers associated with heart disease. Some studies have found that people who took CoQ10 after a heart attack were less likely to experience another heart attack or die from heart-related causes compared to those who did not take the supplement.
CoQ10 may also support recovery following heart procedures such as bypass surgery or heart valve replacement.
Heart failure
Low levels of CoQ10 may be linked to greater severity of heart failure, according to a 2021 review from the Cochrane Database of Systematic Reviews. CoQ10 plays an important role in both generating energy in heart muscle cells and helping those cells communicate properly.
The review found that CoQ10 supplementation probably reduces the risk of all-cause mortality and hospitalizations related to heart failure. However, it also noted that many of the studies included were small in size and had relatively short follow-up periods. More large-scale, long-term research is needed to better understand the benefits of CoQ10 for people with heart failure.
High blood pressure
Some research suggests that CoQ10 may help lower blood pressure. An analysis of 12 clinical studies found that CoQ10 supplementation could reduce systolic blood pressure (the top number) by as much as 17 mm Hg and diastolic blood pressure (the bottom number) by up to 10 mm Hg — and did so without significant side effects.
However, it’s important to note that CoQ10 is not approved as a treatment for high blood pressure by major health organizations, including the American College of Cardiology and the American Heart Association. The Natural Medicines Comprehensive Database classifies CoQ10 as “possibly effective” for this purpose, meaning that more research is needed before it can be widely recommended.
Side effects from statins
Statins are medications commonly prescribed to lower LDL (“bad”) cholesterol by blocking an enzyme the body uses to produce cholesterol. They also help lower triglyceride levels (a type of blood fat) and raise HDL cholesterol. Because people with diabetes are at higher risk for heart disease, statins are frequently recommended as part of their treatment plan.
One of the most commonly reported side effects of statins is muscle pain, which can feel like soreness, cramping, or weakness. The severity can vary widely — from mild discomfort to significant pain that interferes with daily activities.
A 2018 study published in the Journal of the American Heart Association found that CoQ10 supplementation may help reduce statin-associated muscle symptoms. As a result, some healthcare providers suggest trying CoQ10 if a patient experiences muscle pain while taking a statin — although results can vary, and more large-scale studies are needed to confirm consistent benefits.
Diabetes
CoQ10 may offer some benefits when it comes to blood glucose management. A deficiency in CoQ10 has been observed in many people with type 2 diabetes. According to a 2015 review published in Healthcare (Basel), restoring CoQ10 levels in these individuals could potentially lead to improved blood sugar management. However, the authors of that review — and many subsequent studies — caution that the overall evidence is inconsistent. As a result, there’s not enough strong scientific support to recommend CoQ10 supplements as part of standard diabetes care at this time.
CoQ10 has also been studied in connection with other conditions, including breast cancer, migraines, HIV, gum disease, amyotrophic lateral sclerosis (ALS), Down syndrome, Huntington’s disease, and male infertility. However, the National Center for Complementary and Integrative Health (NCCIH) states that the research in these areas is still too limited to draw firm conclusions.
Are there side effects from taking CoQ10?
CoQ10 supplements appear to be safe and have few side effects when taken as directed. However, possible side effects may include:
- Stomach pain (with doses greater than 1200 milligrams per day)
- Heartburn
- Nausea and vomiting
- Diarrhea
- Dizziness
- Headaches
- Skin itching or rash
- Insomnia
People with diabetes who take insulin or diabetes pills that can cause hypoglycemia (low blood glucose) may need to adjust their diabetes medicine if taking CoQ10 due to an increased risk of hypoglycemia. CoQ10 can interact with the blood thinner warfarin, and it may also interact with some types of cancer treatment. It’s not known if CoQ10 is safe to take if you are pregnant or breastfeeding.
What foods contain CoQ10?
While the body makes CoQ10 naturally, you can also get small amounts through certain foods. Dietary sources include:
- Fatty fish, such as salmon, mackerel, and sardines
- Eggs
- Chicken
- Organ meats, like liver and kidney
- Nuts
- Whole grains
These foods contribute modest amounts of CoQ10, but not nearly as much as what’s found in most supplements. Still, including them as part of a balanced diet can support overall health and may help maintain CoQ10 levels, especially as they tend to decline with age.
How much CoQ10 should you take?
CoQ10 supplements are available in a variety of forms, including capsules, chewable tablets, oral sprays, liquids, and wafers. There’s no universally established minimum or maximum effective dose, but research suggests that a common therapeutic dose is around 200 milligrams taken twice daily with meals.
In some clinical trials — particularly those focused on heart conditions or neurodegenerative diseases — higher doses of CoQ10 have been used. However, it’s important to remember that more isn’t always better. Taking a higher dose does not necessarily increase effectiveness and could raise the risk of side effects.
The bottom line
If you’re considering CoQ10, or wondering whether it might support your health, it’s best to consult with your healthcare provider first. They can help you determine whether it’s appropriate for your specific needs and how best to take it.
Want to learn more about protecting your heart? Read “Be Heart Smart: Know Your Numbers,” “Does Diabetes Hurt Your Heart?” “Fight Off Heart Disease With These Five Heart-Healthy Foods” and “Lower Your Risk of Heart Disease.”
