Coenzyme Q10, also known as CoQ10, is a substance that helps generate energy in your cells. Your body produces CoQ10 naturally, but its production tends to decrease with age. CoQ10 is also found in many foods.
CoQ10 is involved in energy production and plays an important role in vital cell functions. It acts as an antioxidant too, helping protect cells from damage. When it comes to heart health, CoQ10 has been shown to improve heart function and help manage heart-related conditions like heart failure.
How CoQ10 works in the body
CoQ10 is present in every cell of your body. The highest concentrations are in organs with high energy demands like the heart, kidneys, liver and pancreas.
One of CoQ10’s main roles is to help generate energy in your cells. It’s involved in making adenosine triphosphate (ATP), which is involved in energy transfer within cells.
CoQ10 also functions as an antioxidant. It helps protect cells from oxidative damage caused by harmful molecules known as free radicals. Free radical damage can put stress on cells and may contribute to disease.
Furthermore, CoQ10 helps regulate the expression of genes involved in cell signaling and metabolism.
CoQ10 and heart health
Your heart has very high energy demands, so it contains higher levels of CoQ10 than most other organs. CoQ10 is believed to improve energy production in heart cells and act as an antioxidant. This helps the heart function properly and protects it from damage.
Normal aging is associated with decreased CoQ10 levels. Interestingly, some chronic diseases are also linked to CoQ10 deficiency, including heart disease.
Heart failure
In several studies involving people with heart failure, CoQ10 supplements have been shown to improve heart function and blood flow and help manage symptoms like fatigue and shortness of breath:
- In a study in 420 people with heart failure, CoQ10 supplements significantly improved heart function and reduced major adverse cardiovascular events over 3 years.
- A 12-month study demonstrated that daily CoQ10 supplements significantly improved systolic blood pressure and heart function in 110 people.
- CoQ10 supplements also increased exercise capacity by over 40% in a study in 2,500 people with heart failure.
Based on this research, the American Heart Association recommends taking CoQ10 supplements to help manage heart failure alongside conventional treatment.
Hypertension
Abnormally high blood pressure, or hypertension, strains the heart and blood vessels. Research suggests that CoQ10 may lower blood pressure levels and help protect the heart and blood vessels from damage associated with hypertension:
- In a 2-year study in 109 people, CoQ10 supplements reduced both systolic and diastolic blood pressure.
- A study in 26 people found that supplementing with CoQ10 for 10 weeks decreased diastolic blood pressure levels significantly more than a placebo.
- Another study showed that 1 year of CoQ10 treatment inhibited oxidative stress in the blood vessels and reduced blood pressure in people with high blood pressure.
Heart attack
Heart attacks happen when blood flow to part of the heart muscle is blocked, causing damage. Standard treatment is quick restoration of blood flow, but the affected heart tissue needs a lot of oxygen to recover and survive.
Because of its role in energy production, CoQ10 is thought to increase oxygen utilization and improve heart function. It also acts as an antioxidant, minimizing damage in heart tissue.
Indeed, early treatment with CoQ10 may improve heart function in people who’ve suffered a heart attack, according to studies:
- In a randomized trial in 144 people, CoQ10 supplements given 3 days after a heart attack significantly improved heart function after 1 month.
- Another trial found that people treated with CoQ10 within 72 hours after a heart attack had 38% lower chances of developing heart failure.
More research is needed, but these findings suggest that CoQ10 could help improve recovery in the critical stages after a heart attack.
Other heart-related conditions
Atherosclerosis
CoQ10 may help manage atherosclerosis, which is the buildup of plaque inside the arteries. It appears to help the body repair damage to the endothelium, the layer of cells lining your blood vessels. A healthy endothelium helps dilate blood vessels, promotes blood flow and prevents atherosclerosis.
In a 1-year randomized controlled trial in 43 people with atherosclerosis, CoQ10 supplements significantly improved endothelial function and slowed the progression of atherosclerosis compared to placebo.
Statin side effects
Statins are a type of cholesterol-lowering drug commonly prescribed to people at risk of heart disease. Statins reduce CoQ10 levels in the body, so some doctors recommend taking CoQ10 to help minimize muscle pain, a common side effect of statin therapy.
In a study in 443 people on statins, CoQ10 supplements decreased statin-related muscle pain, muscle weakness and muscle cramps.
CoQ10 supplements may also help avoid the decline in heart function sometimes associated with statin use, based on results from studies in animals.
Mitral valve prolapse
Mitral valve prolapse (MVP) occurs when one of the heart valves does not close tightly, allowing blood to flow backward in the heart. MVP can cause arrhythmias, or abnormal heart rhythms.
Some small studies indicate that CoQ10 may decrease the risk of arrhythmias in people with MVP. More studies are needed though.
How much CoQ10 should you take?
Your body naturally produces CoQ10, but its levels decline with age. Statin medications also reduce CoQ10 levels.
Some normal CoQ10 levels have been established:
Age | CoQ10 level |
---|---|
Adults 19-30 | 0.8 – 1.2 mg/L |
Adults 31-50 | 0.7 – 1.0 mg/L |
Adults over 50 | 0.5 – 0.9 mg/L |
Taking a CoQ10 supplement can help boost your levels. Most studies use doses of 100–300 mg per day, taken with meals for best absorption.
If you’re taking CoQ10 for heart failure, the typical dose is generally 90–200 mg/day. For high blood pressure, studies show benefits with just 60–100 mg per day.
People on statins may benefit from 90–200 mg of CoQ10 per day to help avoid side effects, like muscle pain.
It’s best to speak with your healthcare provider to determine the appropriate CoQ10 dosage for your individual needs.
CoQ10 foods
You can also increase your CoQ10 intake through foods high in CoQ10:
Food | Serving | CoQ10 content |
---|---|---|
Organ meats like liver, heart or kidneys | 3 ounces (85 grams) | 5–10 mg |
Fatty fish like salmon, tuna or sardines | 3 ounces (85 grams) | 2–5 mg |
Beef | 3 ounces (85 grams) | 2–5 mg |
Soybean and canola oils | 1 tablespoon (14 grams) | 1–2 mg |
Peanuts and pistachio nuts | 1 ounce (28 grams) | 0.5–2 mg |
The amount of CoQ10 present in foods depends on the specific cut and cooking method. Frying reduces CoQ10 content, but steaming generally retains more CoQ10.
A diet rich in CoQ10 foods may not provide the higher amounts used in studies that demonstrated benefits. But eating foods containing CoQ10 will contribute to your overall intake.
Safety and side effects
CoQ10 supplements are generally recognized as safe by the US Food and Drug Administration.
Taking up to 1,200 mg per day for up to 6 years seems well tolerated by adults. Headaches are the most commonly reported side effect at doses above 100 mg. Rare side effects include insomnia, nausea and skin rashes.
CoQ10 supplements appear to be safe during pregnancy and breastfeeding if taken as recommended. But as an antioxidant, CoQ10 could theoretically interfere with some types of cancer treatment.
Also, CoQ10 might decrease blood sugar levels, so people taking antidiabetic medications should monitor their blood sugar closely if taking a CoQ10 supplement.
Drug interactions
Certain medications may interact with CoQ10 supplements:
- Statins can decrease natural CoQ10 levels, so some doctors recommend supplementing if you’re on statins.
- Blood-thinning medications like warfarin (Coumadin) may be affected. CoQ10 can help decrease clotting. If you take blood thinners, speak to your doctor before supplementing.
- Some chemotherapy drugs like vincristine, vinblastine and doxorubicin may interact with CoQ10’s antioxidant effects. Talk to your doctor before taking supplements.
The bottom line
Your body naturally produces some CoQ10, but its production tends to decline after age 40. Taking a supplement helps maintain levels.
CoQ10 is beneficial for heart health. It improves heart function, symptoms and survival in people with heart failure. It may also protect the heart during certain types of chemotherapy.
Doses under 100 mg appear safe for most adults. Still, it’s best to speak with your healthcare provider before taking CoQ10, especially if you’re taking any medications.
Increasing your intake from foods rich in CoQ10 provides an alternative way to boost your CoQ10 levels naturally.
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Conclusion
In summary, CoQ10 is a vitamin-like nutrient that plays an important role in heart health and energy production in cells. Research shows it can improve heart function and help manage conditions like heart failure, hypertension and the side effects of statins. The standard daily dosage is 90-200 mg. CoQ10 supplements are widely available and generally safe, but be sure to discuss it with your doctor, especially if you take any medications.