Coenzyme Q10 (ubiquinone) C
Raises the blood concentration, improves performance inconsistently
Citable fact
«Coenzyme Q10 (ubiquinone)» — evidence level C. Dosage: In studies, 100–300 mg per day in courses from 4 weeks to 3 months. No safe upper level has been established; doses up to 1200 mg were tolerated satisfactorily, but insomnia and GI disorders have been described. High doses in myopathies and cardiac conditions — only as prescribed by a doctor. Source: PMID 41457257, permanent link to the source in the list below.
How it works
An electron carrier in the mitochondrial respiratory chain and an antioxidant; it participates in ATP synthesis. Synthesis decreases with statin use, but the effect of this decrease on performance in people without deficiency has not been proven.
Dosage and intake
In studies, 100–300 mg per day in courses from 4 weeks to 3 months. No safe upper level has been established; doses up to 1200 mg were tolerated satisfactorily, but insomnia and GI disorders have been described. High doses in myopathies and cardiac conditions — only as prescribed by a doctor.
With fatty food, usually in the morning or afternoon to avoid insomnia.
Forms
Ubiquinone (the oxidized form) and ubiquinol have been studied; ubiquinol is more bioavailable but has shown no clinical advantage. Oily and emulsified forms are absorbed better than powder forms.
What is confirmed
- Reliably raises plasma CoQ10 concentration
- Used in statin myopathy and in cardiology — as prescribed by a doctor
Adverse effects and limitations
- Sports outcomes are not confirmed: in a 2025 meta-analysis the effect on performance is limited and inconsistent
- Insomnia, nausea and diarrhea are possible
- May weaken the effect of warfarin
- Doses for treating myopathies and cardiac conditions — only as prescribed by a doctor
Interactions
- Warfarin: weakening of the anticoagulant effect
- Statins: combined use is discussed in myopathy, prophylactic prescription is not proven
- Antihypertensive drugs: possible additional blood pressure reduction
Who must not use it
- Under 18 years: There are few data; not recommended.
- Pregnancy and lactation: Insufficient safety data; not recommended.
- warfarin use
- arterial hypotension
- statin use with muscle symptoms
Sources
- Coenzyme Q10 supplementation increases blood concentrations but shows limited and inconsistent effects on exercise performance: a systematic review and meta-analysis · Deng H, Song T, Yin M · The British journal of nutrition, 2025 · PMID 41457257
- Essential Features of Third-Party Certification Programs for Dietary Supplements: A Consensus Statement · Eichner AK, Coyles J, Fedoruk M · Current sports medicine reports, 2019 · PMID 31082891
See also
Open in the app
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