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5 benefits of CoQ10, including enhancing physical performance and preventing migraines

Ashley Laderer

Oct 1, 2021, Insider.com


  • CoQ10 may benefit people with diabetes since it has the potential to reduce blood sugar levels.

  • There is a correlation between cardiac issues and low CoQ10, so taking it may help your heart.

  • CoQ10 supplementation may also help prevent migraines or reduce how frequently you get them.

  • Visit Insider's Health Reference library for more advice.

Coenzyme Q10, often referred to as CoQ10, is a naturally occurring antioxidant that your body produces in order to help your cells generate energy. This, in turn, powers your immune system, brain, heart, digestion, and muscles.

There is some correlation between aging and decreased levels of CoQ10. In addition, some conditions like heart disease also seem to be linked to lower concentrations of CoQ10. That's where a CoQ10 supplement may help.

Though research is still inconclusive, there is evidence that taking CoQ10 as a supplement may offer help heart health, diabetes, physical performance, and more.


1. May enhance physical performance

Physical performance relies on steady energy production from the mitochondria – the "powerhouse" of every cell in your body.

CoQ10 supplementation may enhance this energy production, says Mark Menolascino, MD, MS, Medical Director of The Meno Clinic - Center for Functional Medicine.

A 2015 review of 28 studies found that CoQ10 can in fact have a beneficial effect on physical performance, particularly if it's consumed in its reduced form, ubiquinol, and if consumed at doses of at least 300 milligrams daily for at least two to three months.

Additionally, the review found ubiquinol to be more useful for acute exercise performance, such as with sprinting or weightlifting, opposed to more long-term endurance. Both CoQ10 and ubiquinol supplements are widely available at vitamin and supplement stores as well as online.

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2. May prevent migraines

CoQ10 may help reduce the duration and frequency of migraine attacks as well as prevent them, says Carrie Lam, MD, FAAMFM, co-founder and Medical Director of the Lam Clinic.

This is because it's been shown to reduce levels of calcitonin gene-related peptide (CGRP), which is a peptide in the brain that's associated with pain, says Lam.

A 2018 meta-analysis of five studies found that CoQ10 was more effective than a placebo at reducing the number of migraines per month.


3. May help heart conditions

There are correlations between cardiac disease and deficiencies of CoQ10, says Lam.

But research has found promising evidence that supplementing with CoQ10 may help prevent chronic and acute conditions of the heart.

A 2014 study followed patients with chronic heart failure over the course of two years, and found that patients given daily CoQ10 rather than a placebo were less likely to end up in the hospital for heart failure or die.

Additionally,