Coenzyme Q10 (Ubiquinol)
A central building block of mitochondrial energy production and a fat-soluble antioxidant. Endogenous levels fall with age — and statins lower them further, which is where CoQ10 makes the most sense.
How it works
Coenzyme Q10 is an essential part of the mitochondrial respiratory chain: it shuttles electrons and is thus directly involved in ATP production. It also protects cell membranes as a fat-soluble antioxidant. The body's own production and levels decline with age and on statin therapy, which is where supplementation makes the most sense.
Dosage
100–200 mg/day with a fat-containing meal. Ubiquinol (the reduced form) is more bioavailable than ubiquinone, especially from middle age on.
Considerations
CoQ10 is best supported in heart failure (Q-SYMBIO trial) and for easing statin-related muscle complaints (data mixed). Statins lower the body's own production — the most common sensible indication. Fat-soluble, so take with fat. Possible interaction with warfarin (anticoagulant) — clarify with a physician.
Scientific detail
Studies on Coenzyme Q10 (Ubiquinol)
Currently in my stack:
Vegan from fermentation, lab-tested — what I currently take. With fat, since it's fat-soluble.
Recommended products
What I currently take — 200 mg vegan from fermentation, lab-tested, great value.
Solid alternative with a larger pack (about 6 months' supply).
