Supplement
CoQ10
SaveUbiquinone/ubiquinol, a lipid-soluble coenzyme essential for mitochondrial electron transport and a potent endogenous antioxidant. Levels decline with age and statin use.
Quick verdict
Well-supported for statin myopathy, heart failure, and age-related decline. One of the better-justified supplements for people over 40 or on statins.
Evidence score
A rough internal score reflecting quantity, quality, and consistency of human evidence. Not a clinical recommendation.
What the research shows
The Q-SYMBIO trial showed reduced cardiovascular mortality in heart failure patients at 300 mg/day. Meta-analyses support reduction in statin-associated myalgia. KiSel-10 trial (CoQ10 + selenium) showed mortality benefit in elderly.
Benefits
- Essential mitochondrial electron carrier
- Reduces statin-associated muscle pain
- Mortality benefit in heart failure (Q-SYMBIO trial)
Dosage notes
100–300 mg/day of ubiquinol or 200–400 mg/day of ubiquinone. Take with fat. Higher doses for heart failure.
Side effects
- Mild GI upset
- Insomnia (rare, take in the morning)
- Possible warfarin interaction
Who should be cautious
May reduce warfarin efficacy. Ubiquinol is better absorbed than ubiquinone, especially in older adults.
What this page cannot tell you
Benefits are most apparent in deficient populations (elderly, statin users, heart failure). Healthy young adults may see minimal effects.
Leaderboard scores
- Longevity62
- Energy50
- Recovery42
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