10 Benefits and 5 Side Effects of CoQ10 (Coenzyme Q10)

CoQ10 is a powerful antioxidant that exists in food, but most people don't get enough from their diet. Some benefits of CoQ10 include reduced blood pressure and inflammation and side effects include stomach upset and interference with sleep.

If you’re interested in natural supplements, you’ve probably heard of coenzyme Q10 (CoQ10). It’s often used to treat headaches, muscle fatigue, and heart conditions.

This powerful antioxidant exists in food, but most people don’t get enough from their diet to make a significant difference if they’re trying to treat a medical condition.  

Is there any benefit to taking a CoQ10 supplement, though? Is it safe for everyone, or could it be dangerous for some groups of people? 

Learn more about the benefits and side effects of CoQ10 in the following guide.

CoQ10 receives a lot of attention for its heart-related effects, but there are many potential positive effects of taking this supplement. Consider these 10 ways you may benefit from CoQ10 supplementation.

• Correct a coQ10 deficiency: CoQ10 deficiencies are rare because this antioxidant is found in foods and it’s also produced by your body. You may have a deficiency, though, if you have a neurological disease like Parkinson’s, a heart condition, or cancer.
• Help with migraines: Those dealing with migraines might want to try CoQ10 after learning that CoQ10’s anti-inflammatory properties could help decrease these painful and often debilitating episodes. In one study, the participants who took CoQ10 showed decreased levels of both TNF-α and calcitonin gene-related peptide (CGRP), which are markers of inflammation.
• Boost the health of your mitochondria: Mitochondria power every cell in your body — but your mitochondria’s efficiency may decline as you age. Because CoQ10 works within your body’s cells to help your mitochondria work correctly, taking it may help with symptoms related to age and the general decline of CoQ10 production.
• Reduce statin side effects: CoQ10 might help with muscle-related side effects related to statin use (medicine that lowers cholesterol). It might reduce the incidence of muscle damage caused by these medications.
• Reduce cholesterol: If you have high cholesterol, you might be doubly concerned about the effects of high low-density lipoprotein (LDL) and the potential risks of statins. CoQ10 might reduce LDL — and lowering your LDL can in turn help reduce the risk of heart issues caused by high cholesterol.
• Lower blood pressure: CoQ10 supplements might have an effect on reducing high blood pressure. However, it’s important to talk to your doctor before using a supplement to treat this potentially serious medical concern.
• Keep your heart healthy: CoQ10 might be able to help keep your heart healthy if you’ve already had a heart attack. If you have cardiovascular disease but you’ve never had a heart attack, CoQ10 might help your heart stay healthier because it can reduce high blood pressure, which is a risk factor for heart disease.
• Work against gum disease: If you’re at risk for gum disease or you already struggle to manage this condition, you may have a CoQ10 deficiency. Consider taking CoQ10 to reduce potential inflammation and infection.  
• Help treat fibromyalgia: Fibromyalgia is a poorly understood condition that causes symptoms of muscle pain, fatigue, and cognitive symptoms like anxiety and depression. Researchers have proposed that because mitochondria may play into the development of fibromyalgia symptoms, CoQ10 supplementation might be able to help treat fibromyalgia symptoms.
• Lower blood sugar: CoQ10 might lower blood sugar, but not all studies have shown evidence of this. Be careful when taking CoQ10 if you already take medications that lower your blood sugar.

There’s a downside to every medicine and supplement — but these side effects don’t affect everybody. Learn more about when it’s time to talk to your doctor or stop taking CoQ10 altogether until you have more information.

It might be the wrong dose for your condition.

Most of the studies that involve CoQ10 are preliminary. This means that for most conditions, doctors and researchers aren’t sure of the exact dose you should take. Most people start with around 100 milligrams per day, but you might want to take higher or lower doses depending on what condition you’re taking it for. Always check with your doctor to determine that you’re not taking too much for your condition and body weight.

It can upset your stomach.

The side effects of CoQ10 are usually mild, if they occur at all, but even these low-level symptoms might make you want to discontinue your supplement. CoQ10 may cause an upset stomach, including pain, diarrhea, and nausea in sensitive people. Talk to your doctor about whether taking it with food would help diminish these symptoms.

It might affect your sleep.

Depending on the dose you take, CoQ10 might cause insomnia. For others, it can also cause fatigue. These side effects don’t happen to everyone, but you should be careful to monitor your progress after you start this (and any new) supplement.

It could contribute to hypoglycemia.

You may consider it great news that CoQ10 might be able to lower your blood sugar — but this will only work in your favor if your blood sugar is too high to begin with. Even if you have diabetes, you might already be taking medication that lowers your blood glucose. Check with your doctor to determine if you should take CoQ10 or if supplementation would lower your blood sugar too much. 

It can lower your blood pressure too much.

CoQ10 might lower blood pressure, and usually, you could count this effect as a benefit. Sometimes, though, there’s a chance this supplement can interfere with blood thinners. If you’re on blood thinners for a medical condition, be careful when taking CoQ10, and do not attempt to determine your own dose of this supplement before speaking to your doctor. 

CoQ10 is safe overall for most people to take, but every substance — whether it’s natural or man-made — can cause side effects. When you’re starting a new supplement, be sure to check with your doctor to make sure that the supplement is OK for you to take and that it will not interfere with any medications you’re on.