CoQ10: Benefits and Myths

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CoQ10 is often marketed as a powerhouse supplement, promising benefits for fertility, athletic performance, and even weight loss. But how much of this is actually backed by science? Let’s break down some common claims and separate fact from fiction.

CoQ10 Myths

Fertility

One of the biggest myths about CoQ10 is that it significantly boosts fertility. The reality is more nuanced. For women undergoing in vitro fertilization (IVF), some research suggests CoQ10 supplementation may slightly improve pregnancy rates. A meta-analysis of small studies found that women taking CoQ10 had more than twice the odds of becoming pregnant. However, there was no evidence that it improved live birth rates or reduced miscarriage risks compared to a placebo. And if you’re not going through IVF? There’s no strong evidence that CoQ10 enhances fertility in the general population.

For men, CoQ10 does seem to improve sperm quality, particularly in terms of density and motility. However, these changes don’t necessarily lead to higher pregnancy rates. In other words, sperm may look healthier under a microscope, but that doesn’t mean they’re any more likely to result in conception.

Athletic Performance

Another common claim is that CoQ10 boosts endurance and physical performance. While it’s true that exercise can deplete CoQ10 levels and supplementation can restore them, clinical studies consistently show that taking CoQ10 doesn’t improve aerobic capacity, strength, or perceived effort. It may help reduce oxidative stress caused by exercise, but that doesn’t translate into better athletic performance. Even among older adults with chronic kidney disease—a group that could benefit from improved endurance—CoQ10 showed no measurable improvement compared to a placebo.

Weight Loss

Some people believe CoQ10 can help with weight loss, but scientific evidence doesn’t support this. A meta-analysis of clinical trials found that taking CoQ10 for up to 24 weeks had no effect on body weight or BMI. While CoQ10 plays a role in cellular energy production, that doesn’t mean it directly leads to fat loss.

CoQ10 Benefits

CoQ10 has gained a reputation as a powerhouse supplement, but what does research actually support? While it’s often marketed for everything from heart health to fertility, its real benefits lie in specific areas. Let’s take a closer look at what CoQ10 can do.

Heart Health

One of the most well-documented benefits of CoQ10 is its impact on heart health. For individuals with congestive heart failure (CHF), studies consistently show that taking CoQ10 daily can improve heart function, reduce hospitalizations, and even lower the risk of death. It may also help prevent irregular heartbeats in people with CHF. Additionally, children with abnormally enlarged hearts have shown improvements in heart function after taking CoQ10 for up to nine months.

Heart Damage and Recovery

CoQ10’s protective effects extend beyond chronic heart conditions. In people who have recently suffered a heart attack, one small study found that starting CoQ10 within three days significantly reduced the risk of future heart attacks. It may also benefit those undergoing heart surgery—taking CoQ10 for one to two weeks before cardiac bypass or vascular surgery appears to reduce heart damage caused by low oxygen levels during the procedure. For individuals with angina (chest pain), taking CoQ10 three times a day for four weeks slightly improved exercise tolerance.

PCOS and Hormonal Health

For individuals with polycystic ovary syndrome (PCOS), CoQ10 may offer some metabolic and hormonal benefits. A meta-analysis of clinical trials found that it can modestly improve blood sugar control, cholesterol levels, and certain sex hormone imbalances. Additionally, a small study suggests that taking 100 mg of CoQ10 daily for 12 weeks may help reduce excessive hair growth and improve mood.

Blood Pressure

CoQ10 might help reduce high blood pressure, though the effects are modest. Studies show that taking between 100 and 900 mg per day—alone or alongside conventional medications—can significantly lower systolic blood pressure (the top number in a reading). However, it doesn’t appear to have much impact on diastolic blood pressure (the bottom number).

Cholesterol Levels

There’s some evidence that CoQ10 may have a small positive impact on cholesterol levels. A meta-analysis of 50 clinical trials found that doses between 100 and 500 mg daily led to slight improvements in lipid levels for healthy adults. However, for individuals with metabolic conditions like diabetes, CoQ10 has not been shown to significantly improve cholesterol levels.

Musculoskeletal Benefits

CoQ10 may also provide relief for certain musculoskeletal (MSK) conditions. In individuals with fibromyalgia, research suggests that taking CoQ10 daily for a few months can help reduce pain and fatigue. People with multiple sclerosis (MS) may also benefit—studies indicate that a three-month regimen of CoQ10 can decrease fatigue and symptoms of depression.

For individuals with muscular dystrophy, CoQ10 supplementation has been linked to improved physical performance. Additionally, those taking statins (medications for high cholesterol) often experience muscle-related side effects such as weakness, pain, cramps, and fatigue. Some studies suggest that taking CoQ10 daily for three months may help alleviate these issues.

Summary of Benefits

Overall, CoQ10 has a well-established role in supporting heart health, particularly for those with conditions like congestive heart failure or individuals recovering from a heart attack or surgery. It may also offer some benefits for PCOS, helping with hormonal balance and metabolic health.

For MSK conditions, CoQ10 has shown promise in reducing fatigue and possibly improving mobility, though the research in this area is not as strong. While it does have some cellular-level effects on fertility, these don’t seem to translate into real-world improvements like higher live birth rates.

And if you’re taking CoQ10 for athletic performance? Unless you have a specific MSK condition like multiple sclerosis or muscular dystrophy, there’s no strong evidence that it will give you any competitive edge.

Ubiquinone vs. Ubiquinol

Coenzyme Q10 (CoQ10) is a fat-soluble compound that plays a key role in energy production and antioxidant protection. Structurally similar to vitamin K, it exists in two forms: ubiquinone (the oxidized form) and ubiquinol (the reduced form). Both are available as supplements, but many brands market ubiquinol as the “superior” option, claiming it’s the active version of CoQ10 and is absorbed more efficiently. However, this claim is misleading.

Your body naturally converts ubiquinone and ubiquinol back and forth as needed. Neither form is inherently better absorbed. What actually affects absorption is the way the supplement is formulated. Research shows that emulsified preparations and oil suspensions tend to be absorbed more effectively than dry tablets, softgels, or powder-filled capsules.

So, is ubiquinol more effective than ubiquinone? Not according to research. A review comparing the two found that long-term heart health benefits, including reduced cardiovascular mortality, were primarily observed in studies using ubiquinone, not ubiquinol. However, this likely has more to do with the fact that most CoQ10 studies have focused on ubiquinone, simply because it’s the more affordable and widely used form.

The bottom line? There’s no solid evidence that ubiquinol works better than ubiquinone. Both forms are likely to deliver the same benefits, and if you’re considering a CoQ10 supplement, the more affordable ubiquinone version will do the job just fine.

Top supplement choices

• CoQ10 – 1 to 2 caps / day
• CoQ10 (ubiquinol) – 1 to 2 caps / day

Learn more about

• Best Exercises To Lose Belly Fat
• Best Supplements for PCOS

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