Coenzyme Q10
Find coenzyme Q10 as ubiquinone and ubiquinol, in oil-based softgels, capsules and powders. We explain how the two forms differ, which strengths people usually take and why a meal with fat helps absorption.Read more →
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Understanding ubiquinone and ubiquinol in CoQ10 supplements
What coenzyme Q10 is
Coenzyme Q10, usually shortened to CoQ10, is a fat-soluble substance your body makes itself. It sits inside the mitochondria, the small compartments in cells where energy is produced. The highest amounts are in tissue that works hardest: heart, liver, kidneys and muscles. It is not a vitamin, so there is no recommended daily intake for it in the UK. Food adds only a few milligrams a day, mostly from organ meat, oily fish such as mackerel and sardines, soya, nuts and seeds. On our site it sits with the antioxidant range.
Ubiquinone and ubiquinol are one nutrient in two states
Nearly every product uses one of these two forms. Ubiquinone is the oxidised, stable form, used in most supplements and in most published research. Ubiquinol is the reduced form that your body converts ubiquinone into, and it costs noticeably more. It is popular with people over 50, who convert less efficiently. The honest position: no UK authority names one form as better, and both are considered safe. Ubiquinone is a sensible starting point, and ubiquinol is a fair upgrade if you prefer the pre-converted form and accept the higher price.
Because CoQ10 needs fat to be absorbed, the carrier matters as much as the number on the front of the pack:
- Oil-based softgels keep CoQ10 dissolved, which helps absorption more than a dry pressed tablet does.
- Fermented CoQ10 is the plant-based route, but check the shell as well: gelatine softgels are not vegan.
- Added vitamin B1 is common, and it is the vitamin doing the legal talking. Thiamine contributes to normal energy-yielding metabolism and to the normal function of the heart. See our supplements with vitamin B1.
How we choose the CoQ10 we stock
We judge every product on three things: the form, the dose and the combination. We prefer oil-based softgels and liquids over dry tablets, because CoQ10 without fat is poorly absorbed. We stock ubiquinone and ubiquinol side by side, and we say which one is in the bottle instead of hiding it behind the word active. Strengths from 30 mg to 300 mg all have their place, so we keep an entry-level option next to higher strengths. We buy directly from the brands, and every product passes our compliance team. Read how we select brands and products.
Who it suits, and what to expect
Most buyers are over 40, or vegan and vegetarian shoppers, since the richest food sources are animal ones. Endurance athletes and people who already take omega-3 from fish oil often add it to a routine they already follow. Be realistic about timing: blood levels rise within a few weeks, but if you want a difference you actually notice, give it two to three months of daily use with food. Some groups should hold off. German risk assessors advise against relevant daily doses during pregnancy and breastfeeding, and under the age of 18. If you take blood-thinning or blood pressure medicine, speak to your GP first.
Frequently asked questions
Coenzyme Q10, or CoQ10, is a fat-soluble substance found in every cell of your body, in the highest amounts in the heart, liver, kidneys and muscles. It sits in the mitochondria, the parts of the cell where energy is produced. It is not a vitamin, because a healthy body makes it from amino acids. In supplements it appears as ubiquinone or ubiquinol, two states of the same molecule.
The richest sources are organ meat such as heart and liver, oily fish like mackerel and sardines, soya, nuts and seeds. Even so, a normal diet supplies only a few milligrams a day, because your own production covers most of the need. German risk assessors state that a healthy body on a varied diet is sufficiently supplied. People still supplement because production and tissue levels fall with age, and because the richest food sources are ones many diets leave out.
Start with what your body has to do with it, then look at the carrier. Ubiquinone is the researched default and the cheaper option. Ubiquinol arrives pre-converted, which is why it is popular from around 50 onwards. The carrier decides how much you absorb, so an oil-filled softgel capsule usually beats a dry tablet.
| Option | What it is | Often chosen by |
|---|---|---|
| Ubiquinone | Oxidised, stable form | First-time users |
| Ubiquinol | Reduced, pre-converted form | Over-50s, long-term users |
| Oil softgel | Dissolved in oil | Anyone prioritising absorption |
| Dry tablet or powder | No fat carrier | Users taking it with a fatty meal |
Take it with a meal that contains some fat, because CoQ10 is fat-soluble and absorbs poorly on an empty stomach. Products already suspended in oil are more forgiving, but food still helps. Many people prefer breakfast or lunch, since a small number report restless sleep after higher doses late in the evening. The time of day matters less than taking it every day at the same moment.
Blood levels start rising within a couple of weeks of daily use, but that is a laboratory value, not a feeling. If you are hoping to notice a difference in daily energy, plan on two to three months of consistent use with food before you judge the product. Taking it now and then will not build up levels. If nothing has changed after three months, it is reasonable to stop rather than to raise the dose.
CoQ10 is generally well tolerated. Reported effects are mild and mostly digestive: nausea, heartburn, stomach discomfort or loose stools, seen occasionally at higher intakes. Data on some groups is thin, so German risk assessors advise pregnant and breastfeeding women, children and under-18s not to use products with relevant daily doses. If you take coumarin-type blood thinners such as warfarin, or blood pressure medicine, ask your doctor before using doses above 100 mg a day.
This is the most common reason people search for CoQ10, so it deserves a straight answer. UK clinical guidance does not recommend CoQ10 for muscle pain or cramps attributed to statins, and the British Heart Foundation reaches the same conclusion on current evidence. Plenty of people still take it, and that is their choice, but we will not promise a result. If statins are causing muscle symptoms, speak to your GP about the dose or type, and never stop your medication on your own.
Because none are legally allowed. The European food safety authority assessed CoQ10 in 2010 for energy metabolism, blood pressure, cholesterol, cognitive function and endurance, and none of those claims was authorised. There is no approved claim for CoQ10 on the GB register either. So we describe what the substance is, how the forms differ and how to take it. Where a product also contains thiamine, that vitamin carries the approved claim on energy-yielding metabolism and normal heart function.
