From the Research
The recommended dosing for Coenzyme Q10 (CoQ10) in the form of Ubiquinol is 100-300 mg daily for adults, with most people starting at 100 mg per day, as supported by the most recent and highest quality study 1.
Key Considerations
- Ubiquinol is the reduced, more bioavailable form of CoQ10 that the body can utilize more readily than ubiquinone.
- It supports cellular energy production in the mitochondria and functions as an antioxidant, protecting cells from oxidative damage.
- Those taking statin medications or with specific health concerns like cardiovascular issues, chronic fatigue, or mitochondrial disorders may benefit from higher doses of 200-300 mg daily.
- Older adults (over 50) might consider higher doses as natural ubiquinol production decreases with age.
Evidence Summary
- A 2018 study published in Food & Function found that ubiquinol was superior to ubiquinone in enhancing CoQ10 status in older men, with a significant increase in plasma CoQ10 status after 2 weeks of supplementation 1.
- Another study published in 2020 in the Journal of Clinical Medicine reviewed the clinical evidence for CoQ10 supplementation in heart failure and found that it may confer potential prognostic advantages in HF patients with no adverse hemodynamic profile or safety issues 2.
- A systematic review of systematic reviews published in 2018 in the Indian Heart Journal found that there is a case for use of CoQ10 as an adjunctive therapy in congestive heart failure, especially in those patients unable to tolerate mainstream medical therapies 3.
Important Notes
- Ubiquinol is generally well-tolerated, but some people may experience mild side effects like digestive discomfort.
- It's best to start with a lower dose and increase gradually if needed, and always consult with a healthcare provider before beginning supplementation, especially if you have existing health conditions or take medications.
- The quality of the evidence is generally moderate to low, and more studies are needed to confirm the findings and establish the optimal dosing and duration of treatment.