CoQ10 (Coenzyme Q10)
CoQ10 (Coenzyme Q10) is a compound the body uses to produce cellular energy. It is especially active in energy-hungry tissues such as the heart, muscles and brain. CoQ10 also acts as an antioxidant, helping to protect cells from everyday wear and tear.
Our natural production of CoQ10 declines gradually with age, and levels can also be influenced by diet, stress, and certain medications. Because of this, CoQ10 has become a popular supplement for supporting general energy and wellbeing.
However, it’s not a substitute for balanced meals, sleep, hydration or stress management — the foundations of good energy production.
Some people find CoQ10 supportive, but responses vary, and it should be viewed as a complementary addition rather than a quick fix.
What It Is
CoQ10 is a vitamin-like compound found naturally in almost all cells. It plays two major roles:
Energy production: CoQ10 helps convert food into usable cellular energy.
Antioxidant support: It helps protect cells from oxidative stress.
There are two main forms in supplements:
Ubiquinone — the oxidised form
Ubiquinol — the reduced, more bioactive form
Both support energy pathways, although ubiquinol is often considered easier to absorb.
What It’s Used For
CoQ10 supplements are commonly used to support:
general energy and vitality
recovery from busy or stressful periods
exercise performance and muscle comfort
antioxidant protection
healthy ageing
individuals on certain medications known to reduce CoQ10 levels (with practitioner guidance)
Because energy issues can have many causes, CoQ10 should be part of a broader nutrition and lifestyle approach, not a standalone solution.
What the Evidence Says
Research suggests that CoQ10 may:
support normal energy metabolism
reduce markers of oxidative stress
support heart and blood vessel health in some contexts
help with muscle function and exercise recovery
support fertility pathways in both men and women
improve general vitality in older adults
Evidence also shows:
CoQ10 levels decline naturally with age
cooking and processing can reduce CoQ10 content in food
responses to supplementation vary between individuals
benefits tend to appear gradually, not immediately
CoQ10 is generally well tolerated, but its effectiveness depends on the wider health picture.
When It Can Be Helpful
CoQ10 may be considered if you:
experience increased physical or mental demands
feel more tired with age despite good sleep and nutrition
have a low-CoQ10 diet (low in fish, nuts, seeds or whole grains)
are focusing on antioxidant support
want to support exercise performance or recovery
are taking certain medications known to reduce CoQ10 levels (only with GP or practitioner awareness)
are exploring fertility support under guidance
CoQ10 is not a cure for low energy, but it may complement a strong nutrition and lifestyle foundation.
When Caution Is Needed
CoQ10 is generally safe, but caution is necessary if you:
take medications for blood pressure, blood thinning or diabetes
are pregnant or breastfeeding
have low blood pressure (CoQ10 may lower it slightly in some people)
take multiple antioxidant supplements
have digestive sensitivities (CoQ10 can cause mild stomach upset in some cases)
Why It’s Not Always the First Step
Low energy can have many causes, and CoQ10 may not be the most relevant starting point.
Before considering CoQ10, it’s worth exploring:
overall nutrition and regular meals
hydration and electrolytes
sleep quality
stress load and recovery
iron, B12 and thyroid status (with GP testing where appropriate)
movement patterns
caffeine use and blood sugar balance
When these foundations are strong, CoQ10 may offer an additional layer of support — but it cannot replace them.
Nutrition Support
You can naturally support CoQ10 levels through foods such as:
oily fish (mackerel, sardines, salmon)
nuts and seeds
whole grains
spinach and broccoli
organ meats (for those who eat them)
Lifestyle habits that support energy production include:
balanced meals with good-quality protein
stable blood sugar
regular movement
supporting gut health
emphasising antioxidant-rich fruits and vegetables
Food-first strategies help create the foundation CoQ10 works within.
If You’re Unsure Whether CoQ10 Is Right for You
If you’re considering CoQ10 for energy, recovery or general wellbeing, we can look at your diet, lifestyle and symptoms to see whether it’s appropriate — or whether simple, foundational changes may offer even greater benefits.
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