Coenzyme Q10 (CoQ10) is a substance produced naturally in the body.  It is a fat-soluble antioxidant in all body cells, with the highest concentration being in the mitochondria. There are two distinct types of CoQ10 in the human body and they include ubiquinol and ubiquinone. The former is usually converted into its active form, while the latter is absorbed and used by the body.

There are many functions of Coenzyme Q10 in the human body, and this substance plays a vital role in energy synthesis. It acts as a powerful antioxidant, preventing cell damage and inhibiting free radical production. Studies show that it is produced naturally in the body andfound in foods like fatty fish, nuts, eggs, and poultry. This article will discuss the best dosages and side effects of CoQ10.

Best dosage

Although 90-200 milligrams daily is proposed, needs differ depending on the individual and the diagnosed condition. Some conditions and their respective dosages areoutlined below.

Migraine Headache

When CoQ10 is utilized alone or combined with other nutrients like riboflavin and magnesium, it boosts migraine symptoms. Studies found that it eases headaches by lowering oxidative stress and free radical generation, triggering migraines. Furthermore, it decreases inflammation in the body and boosts mitochondrial function, which aids in lowering migraine-related pain. Three-month research in 45 women found significant de-escalation in the severity, frequency, and duration of migraines compared to a placebo group. For diagnosing migraines, the dosage recommendation is 300-400 daily.


Both mitochondrial dysfunction and oxidative stress are related to the onset and progression of diabetes. Experts suggest that diabetic folks may have lower levels of CoQ10, and specific anti-diabetic drugs may further exhaust body stores of this vital compound. Studies also suggest that supplementing with this substance can assist in reducing the synthesis of free radicals, which are unstable molecules that can endanger your health if they increase exceedingly.

CoQ10 boosts insulin resistance and control blood sugar levels in diabetic folks. A three-month study in 50 diabetic people discovered that those who received 100 milligrams daily had appreciable reductions in blood sugar, insulin resistance, and stress markers compared to the control group. A recommended dosage of 100-300 milligrams daily can help alleviate diabetes symptoms.

Heart Disease

People with heart conditions like angina and heart failure may benefit from the consumption of CoQ10 supplements. A study of heart failure found that 100 milligrams daily for three months improved blood flow from the heart. Also, supplementation has proven to reduce the number of hospital visits and the risk of dying from heart-associated complications in people with heart failure. Evidence suggests that it effectively lowers the pain related to angina, which is chest pain caused by your heart muscle getting insufficient oxygen. The allowed dosage of CoQ10 for individuals with angina and heart failure is 60-300 milligrams daily.

Statin Medication Use

Statins are a class of medications used to reduce high blood levels of triglycerides or cholesterol to inhibit heart disease. Although these drugs are acceptable, they may cause adverse side effects, like liver damage and serious muscle injury. Research also shows that they interfere with the mevalonic acid generation, which is used to form CoQ10. It has proven to decrease its levels in the blood and muscle tissues.

Supplementing this substance can lower muscle pain in those taking statin medications. Research of 50 people taking statin medications discovered that a dose of 100 milligrams of C0Q10 daily for one month effectively reduced statin-linked muscle pain in 75% of patients. The recommended dosage for individuals taking statin medications is 30-200 milligrams daily.

Exercise Performance

CoQ10 participates in energy generation; thus, it is a popular supplement among athletes and individuals seeking to improve physical performance. Studies explain that its supplementation can help reduce inflammation linked with heavy exercise and may hasten recovery. Six-week research in 100 German athletes indicated that those supplemented with 300 mg daily experienced significant improvements in physical performance compared to the placebo group. Doses of 300 milligrams daily seem to be most effective in improving athletic performance in research studies.


Oxidative damage is a major cause of female and male infertility by negatively affecting sperm and egg quality. Research states that oxidative stress can cause damage to sperm DNA, potentially leading to male infertility or recurrent pregnancy loss. Studies reveal that dietary antioxidants, including CoQ10, may aid in de-escalating oxidative stress and boost fertility in both women and men. Supplementing 200-300 milligrams daily improves sperm concentration, motility, and density in infertile men. Similarly, these supplements may boost female fertility by stimulating ovarian response and assist in slowing ovarian aging. Doses of 100-600 milligrams are proven to help improve fertility.


CoQ10 levels naturally diminish with age. Supplements may raise levels and improve the overall quality of life. Older people with higher blood levels of this supplement are more physically active and experience lower levels of oxidative stress. Thus, it may help combat heart disease and cognitive decline. One study showed that its supplementation might improve older adults’ muscle strength, physical performance, and vitality.  A dosage of 100-200 milligrams daily is recommended to fight the age-associated depletion of this compound.

Side Effects

People sensitive to CoQ10 may experience side effects, such as nausea, headache, and skin rashes. Notably, taking it too close to bedtime may lead to insomnia in some individuals. Therefore, morning or afternoon is the best time to take them. Also, this compound can interact with other medications like antidepressants, blood thinners, and chemotherapy drugs.


Coenzyme Q10 (CoWQ10) is associated with improved diabetes, heart health, aging, fertility, migraines, and exercise performance. Typically, 90-200 milligrams daily are recommended, although some conditions may demand higher dosages of 300-600 milligrams. Usually, it is a relatively allowed and safe supplement that may favor many people searching for a natural way to boost health. However, it is associated with some side effects. The supplement may interact with other medications, and some people may experience diarrhea, nausea, headache, and skin rashes.

Nutritionist. Bluffton University, MS

In today's world, people's eating and exercise patterns have changed, and it is often lifestyle that is the cause of many diet-related illnesses. I believe that each of us is unique – what works for one does not help another. What is more, it can even be harmful. I am interested in food psychology, which studies a person's relationship with their body and food, explains our choices and desires for specific products, the difficulty of maintaining optimal body weight, as well as the influence of various internal and external factors on appetite. I'm also an avid vintage car collector, and currently, I'm working on my 1993 W124 Mercedes. You may have stumbled upon articles I have been featured in, for example, in Cosmopolitan, Elle, Grazia, Women's Health, The Guardian, and others.

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