What is CoQ10?

CoQ10 (Coenzyme Q10) is a vitamin-like substance that every single cell in your body makes. It lives in your mitochondria — the “power plants” of your cells — and plays two critical roles:

1. Helping your body make ATP (energy)
2. Acting as a powerful antioxidant to protect your cells from oxidative stress

Your brain, heart, muscles, and kidneys have the highest demand for CoQ10, since they use the most energy. When CoQ10 is suboptimal, those systems are often the first to send distress signals.

Why CoQ10 Matters for Mitochondria

Think of CoQ10 as the spark plug in your body’s energy engine. Just as an engine can’t run without spark plugs, your mitochondria can’t efficiently produce energy without CoQ10. If levels dip too low, the “engine” sputters — showing up as symptoms like:

• Brain fog (slowed cognition, memory lapses)
• Muscle weakness or aches (especially common in people on statins)
• Persistent fatigue despite good sleep and diet

Why Levels Decline

• Age: Production peaks in your 20s–30s and declines steadily afterward.
• Medications: Statins and some blood pressure or diabetes drugs reduce CoQ10 production.
• Health conditions: Chronic illness, oxidative stress, and metabolic dysfunction raise demand and accelerate depletion.
• Lifestyle: Poor diet, low protein intake, chronic stress, and inadequate sleep all strain mitochondria and CoQ10 reserves.

Signs and Symptoms of Low CoQ10

When blood levels fall below the optimal threshold (>1.2 µg/mL), you may notice:

• Low energy or chronic fatigue
• Muscle aches, cramps, or weakness
• Brain fog, poor focus, or memory changes
• Headaches or migraines
• Shortness of breath with exertion
• Heart palpitations or cardiovascular concerns

Food Sources of CoQ10

While your body can make some on its own, food is still important for supplying building blocks. Richest sources include:

• Fatty fish: salmon, mackerel, sardines
• Organ meats: heart, liver, kidney
• Other sources: nuts, seeds, spinach, broccoli

Vegetarians and vegans typically get much less CoQ10 through diet, which is one reason their blood levels often run lower.

When to Consider Supplementation

Supplementing CoQ10 can help restore energy production and antioxidant protection, especially if you’re:

• Over age 40
• Taking statins or other cholesterol-lowering medications
• Experiencing brain fog, muscle weakness, or fatigue
• Living with cardiovascular, metabolic, or neurological conditions

Ubiquinol (the active form of CoQ10) is generally best absorbed and most effective. Typical functional medicine dosing: 100–300 mg/day (often ~200 mg/day for those on statins).

Lifestyle Foundations for Healthy CoQ10

Supplementation works best alongside strong lifestyle habits that support mitochondria:

• Prioritize protein: supplies amino acid precursors for CoQ10 synthesis
• Support digestion: chewing well, stomach acid, and meal timing all matter for nutrient absorption
• Manage stress: high cortisol increases oxidative stress and CoQ10 demand
• Move your body: regular activity promotes mitochondrial resilience
• Get restorative sleep: mitochondria repair best at night

CoQ10 isn’t just a supplement — it’s a lifeline for your cells’ energy system. By supporting optimal levels, you give your mitochondria the spark they need to power your brain, heart, and muscles. That means more energy, sharper focus, stronger exercise recovery, and better protection against age-related decline.

Top 3 Questions to Ask Your Doctor About CoQ10

1. Should I test my CoQ10 levels?
   Blood testing can help determine if your levels are below the optimal range (>1.2 µg/mL) and whether supplementation might be useful.
2. Am I on medications that lower CoQ10?
   Statins, beta-blockers, certain antidepressants, and some diabetes medications can deplete CoQ10. If you’re taking these, supplementation may be even more important.
3. What dose and form is right for me?
   Ubiquinol (the active form) is usually best absorbed. Typical doses range from 100–300 mg/day, but your provider can tailor this based on your health goals, age, and medications.

Think of it this way: CoQ10 is like topping off the oil in your car. You can’t see the deficiency until the engine starts struggling — but staying ahead of it keeps everything running smoothly for the long haul.