Coenzyme Q10: the lowdown on its benefits

While it’s often talked about for energy, heart health, skin and fertility, the evidence varies depending on the area – so it’s best thought of as a supportive nutrient, not a quick fix or treatment. We sat down with H&B expert Patille Joy Madaghjian to discuss what CoQ10 does, what the research says about possible CoQ10 benefits, where to find it in food and what to know before taking a supplement.

CoQ10 helps with one of the body’s most important jobs: making adenosine triphosphate, or ATP, which cells use as energy.^1,2 “ATP is often described as the energy currency of your cells. CoQ10 plays a crucial role in helping your body produce it, particularly inside the mitochondria – the parts of your cells that generate energy.

"CoQ10 is something your body naturally produces, but as we age, our natural levels can start to decline,” says Patille. Some people may have lower levels due to certain health conditions or medicines for high cholesterol such as statins.^1,2,4

Patille also points out that form, dose and context matter. “CoQ10 exists in two main forms: ubiquinone, which is the oxidised form, and ubiquinol, which is the reduced form,” she explains.⁵ “Research often looks at specific forms and doses in specific groups of people, so it’s important not to over-apply those findings to everyone.” Here are some of the potential CoQ10 benefits researchers have explored.

CoQ10 plays a key role in the mitochondria – the parts of your cells that help turn food into usable energy.^1,2 This is why it’s often included in supplements marketed for energy support. “CoQ10 is primarily located in the mitochondria, where it helps generate energy,” explains Patille.

However, that doesn’t mean taking CoQ10 will automatically make you feel more energetic, especially if you already have normal levels. Some research has looked at CoQ10 and fatigue, with Patille noting that, “Ubiquinol – the active form of CoQ10 – has been studied in healthy adults with fatigue, where it was linked with reduced self-reported fatigue.”^3,4 Still, everyday tiredness can have lots of causes, from poor sleep and stress to low iron, vitamin D or B12 levels, so it’s worth speaking to your GP if fatigue is ongoing or unexplained.

As an antioxidant, natural CoQ10 helps protect cell membranes from oxidative damage.^1,2 This is one reason it’s often discussed in relation to healthy ageing and skin. Reviews suggest CoQ10 may have a role in supporting skin exposed to oxidative stress, but it shouldn’t be presented as a proven anti-ageing solution.^1,6 A better way to think of it? CoQ10 may be one part of a wider skin-support routine, alongside SPF, sleep, nutrition and hydration.

CoQ10 has been studied in people with heart failure and other cardiovascular conditions, partly because the heart needs a steady supply of energy.⁷ Some reviews suggest CoQ10 may have supportive potential in certain groups, but it isn’t a replacement for prescribed treatment and the evidence isn’t strong enough to treat it as a standalone heart-health solution.^7,8

Patille notes that some studies have looked at specific forms of CoQ10 in relation to circulation and heart health. “For example, ubiquinol has been studied in adults with raised cholesterol levels.^7,9,10 MitoQ, a modified form of CoQ10, has also been studied in healthy older adults.”^8,11 With that in mind, if you have a heart condition or take medication for your heart, speak to your GP or cardiologist before taking CoQ10.

Some research has looked at CoQ10 for migraine prevention. A 2025 review found that CoQ10 supplementation may help reduce migraine duration and frequency in some adults, but the authors noted that more high-quality research is needed.¹² If you experience migraines, it’s best to speak to a healthcare professional before trying supplements, especially if you already take migraine medication.

Statins can reduce CoQ10 levels in the body because cholesterol and CoQ10 are made through related pathways.^2,4 This has led to interest in whether CoQ10 supplements might help with statin-associated muscle symptoms but research findings are mixed. Don’t stop taking prescribed statins without speaking to your GP and if you’re interested in CoQ10, ask them first.

CoQ10 is sometimes discussed in sports and active lifestyle circles because of its role in cellular energy production and antioxidant protection. Patille says, “CoQ10 has been studied in relation to exercise-induced muscle damage, physical performance and oxidative stress.”^1,13-15 That doesn’t make it a guaranteed performance booster, but it does help explain why researchers are interested in CoQ10 for active adults.

One area of research is female fertility, particularly in women undergoing IVF or ICSI with diminished ovarian reserve. A 2024 review found that CoQ10 pretreatment may improve some ovarian response and embryo-related outcomes in this specific group, but the authors also called for more robust evidence.¹⁶ This doesn’t mean CoQ10 improves fertility for everyone, and anyone trying to conceive should speak to a fertility specialist or healthcare professional before using supplements.

During pregnancy and breastfeeding, CoQ10 should only be taken if advised by a healthcare professional. There isn’t enough clear safety evidence for general supplement use during pregnancy and breastfeeding, so it’s best not to start a CoQ10 supplement unless your midwife, GP or specialist recommends it.¹

Male fertility is another area of research. CoQ10 has been studied for sperm health because sperm cells are affected by oxidative stress and need energy for movement. A 2025 systematic review of randomised controlled trials suggested CoQ10 supplementation may improve some semen quality measures in men, but more high-quality research is needed to confirm who may benefit most, at what dose and for how long.¹⁷ If you’re trying for a baby, it’s worth looking at the bigger picture too: diet, alcohol, smoking, sleep, stress and medical factors can all play a role. Speak to your GP or a fertility specialist if you’ve been trying to conceive without success.

Food sources can contribute to your overall intake but the amounts are generally modest. That’s why some people choose a CoQ10 supplement, particularly if they’re interested in topping up their intake. There’s no official UK recommended daily amount for CoQ10, but if you’re taking a supplement, always follow the dosage instructions on the product label and speak to a healthcare professional if you have a health condition, take medication, are pregnant, breastfeeding or trying to conceive.

Low CoQ10 levels may also be seen in some health conditions or in people taking certain medicines, such as statins.²¹ However, everyday symptoms like tiredness or muscle aches can have many possible causes, so it’s not something to self-diagnose. If you’re worried about deficiency, new muscle symptoms or unexplained fatigue, speak to your GP.

There are some interesting potential CoQ10 benefits, particularly in areas like heart health research, exercise recovery and energy, but the evidence is mixed and often specific to certain groups. So, it’s best to keep expectations grounded: CoQ10 can be a useful supplement for some people, but it isn’t a cure-all.

Want to absorb more expert insights about energy? Read our guide on six of the most surprising causes of low energy, as well as how to finally beat that three PM slump.