CoQ10 Dosage: How Much Coenzyme Q10 Should You Take Per Day?

CoQ10, short for Coenzyme Q10, is a natural antioxidant with many scientifically-backed health benefits. It’s produced naturally in the body and contributes significantly to cellular health.¹ But how much of our Intelligent Labs CoQ10 Ubiquinone should you take to reap its benefits? Scroll down to discover the optimal daily CoQ10 dosage for various health needs.

How much CoQ10 should you take per day?

To begin with, there is no official recommended dosage for CoQ10. The suggested dosages below, however, are all supported by scientific research.

What’s the CoQ10 dosage for reducing fatigue and boosting energy?

When considering CoQ10 for energy enhancement and/or fatigue reduction, the appropriate dosage can vary. A 2022 systematic review analyzed 13 studies involving 602 participants. These studies used varying daily doses of CoQ10, ranging from a minimum of 30mg to a maximum of 500mg.

While the study did not pinpoint a specific ‘most effective’ dose, they did note that higher daily doses of CoQ10 were associated with more significant fatigue reduction. This implies that taking larger amounts of CoQ10 may be more effective in alleviating tiredness and boosting energy levels.²

Helpful tip: In line with the study above, taking 1-2 softgels daily of our CoQ10 supplement (equivalent to 200mg-400mg) may help reduce fatigue and boost energy.

What’s the most effective CoQ10 dosage to improve fertility?

CoQ10 has emerged as a promising supplement for helping with women’s fertility issues. As women age, their eggs experience more oxidative stress due to harmful molecules. This contributes to a decline in egg quality and fertility in older women.³

The good news is that there is evidence that CoQ10 may improve fertility in non-menopausal women. Xu et al. found that a 600mg daily dose of CoQ10 significantly enhanced ovarian response and egg quality in women with reduced ovarian reserves. This dosage, taken for 60 days before undergoing fertility treatments, led to marked improvements in embryo quality.⁴

Additionally, CoQ10 may also be helpful for women with Polycystic Ovary Syndrome (PCOS). Taking 200mg daily may decrease inflammation and improve endothelial function (both important for healthy ovaries and female fertility).⁵

Helpful tip: For fertility support, you may take up to 3 of our CoQ10 softgels daily (equivalent to the 600mg used in the study above). As for women with PCOS, 1 softgel a day may be enough.

What’s the proper CoQ10 dosage for migraines?

Chronic migraines, though not yet fully understood, are thought to be linked to inflammation resulting from the activation of certain proteins in brain cells.⁶

Fortunately, some studies do point to this antioxidant supplement as a potential preventive treatment for migraines. For instance, a study involving 45 women between 18-50 years old with migraines found that taking 400mg of CoQ10 daily for three months was effective. This dosage significantly reduced the frequency, severity, and duration of their migraine attacks compared to placebo.⁷

In another study focusing on 1,550 young patients, mostly children and teenagers, a common deficiency in CoQ10 was noted among those suffering from migraines. These patients were given 1mg to 3mg of CoQ10 per kilogram of body weight daily. After three months, not only did their CoQ10 levels improve, but their migraine episodes also became less frequent and less severe. ⁸

Helpful tip: For adults, taking 2 softgels of our CoQ10 everyday (equivalent to 400mg) may help with migraine. For pediatric patients, please speak with your child’s doctor for the correct dosage.

What’s the suggested CoQ10 dosage for muscle pain?

CoQ10 may be beneficial if you’re experiencing muscle pain due to cholesterol-lowering medicine.

In a study involving 50 people with medicine-related muscle pain, participants were divided into two groups. One group received 50mg of CoQ10 twice daily for a month, while the other group received a placebo. The CoQ10 group reported a noticeable reduction in muscle pain and found it easier to perform daily activities with less discomfort. The placebo group saw no such improvement.⁹

Additionally, a meta-analysis of 12 studies with 575 participants indicated that CoQ10, in dosages ranging from 100mg to 600mg per day, helped alleviate muscle pain, weakness, cramps, and fatigue.¹⁰

Helpful tip: Taking 1-3 softgels of our CoQ10 supplement (200-600mg) per day may help alleviate muscle pain.

What’s the ideal CoQ10 dosage to lower cholesterol?

High levels of LDL, or “bad cholesterol,” can increase the risk of heart disease by causing the buildup of cholesterol in blood vessels, leading to narrowing or blockage. ¹¹

Research involving 50 trials with 2,794 participants has shown that taking 400-500mg of CoQ10 daily is effective in managing cholesterol levels. This dosage significantly improved the participants’ cholesterol profile. They reported lower total cholesterol, LDL, and triglycerides. Conversely, their HDL levels, known as “good cholesterol,” also went up.¹²

Helpful tip: Taking 2 of our CoQ10 softgels daily (equivalent to 400mg) may help promote healthy cholesterol levels.

How much CoQ10 should you take for various health issues?

According to the American Daily Physician,¹³ the recommended CoQ10 dosages for different health conditions are as follows:

• Mitochondrial issues: Start with 150mg per day or 2mg per kg per day. This may be increased up to 3,000mg per day for some patients.
• Parkinson’s disease: Between 300 to 1,200mg per day, divided into four doses.
• Cardiovascular issues: A typical dosage ranges from 50 to 200mg per day.
• Diabetes: 100 to 200mg per day is recommended.

For conditions not mentioned here, a daily dose of 200mg, like the one found in our Intelligent Labs CoQ10 softgels, may suffice for most individuals. However, it’s always best to consult your doctor for personalized advice and optimal results.

Should you take your CoQ10 dosage from food or supplements?

While plenty of foods like organ meats, fatty fish, and nuts contain CoQ10, the amounts are relatively small. For example, a kilogram of beef heart contains only 113 mg of CoQ10, and a kilogram of tuna has just 5 mg.¹⁴

In contrast, our CoQ10 Ubiquinone supplement contains 200 mg per softgel, offering a much higher dose than what you can get from food. Although whole foods provide various nutrients, supplements are more efficient for increasing your CoQ10 levels.

Can you overdose on CoQ10?

Multiple studies show that CoQ10 is generally safe, even at high doses. Doses as high as 3,000mg per day have been used without serious issues,¹⁵ although the effects of such high doses are still under investigation.

If you’re considering higher doses, it’s important to consult with your doctor. Be aware that taking high doses of CoQ10 might lead to side effects like stomach upset, dizziness, irritability, headaches, and insomnia.¹⁶

Conclusion

While a standard recommended dosage for CoQ10 is not established, numerous scientific studies highlight its benefits for various health needs. For more in-depth coverage of this nutrient and its significance, explore our ultimate guide to CoQ10 supplements.

References:

1. Saini, Rajiv. “Coenzyme Q10: The Essential Nutrient.” Journal of Pharmacy and Bioallied Sciences, vol. 3, no. 3, 2011, p. 466, www.ncbi.nlm.nih.gov/pmc/articles/PMC3178961/ ↩︎
2. Tsai, I-Chen, et al. “Effectiveness of Coenzyme Q10 Supplementation for Reducing Fatigue: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.” Frontiers in Pharmacology, vol. 13, 24 Aug. 2022, p. 883251, www.ncbi.nlm.nih.gov/pmc/articles/PMC9449413/ ↩︎
3. Sasaki, Hiroyuki, et al. “Impact of Oxidative Stress on Age-Associated Decline in Oocyte Developmental Competence.” Frontiers in Endocrinology, vol. 10, 22 Nov. 2019, https://doi.org/10.3389/fendo.2019.00811 ↩︎
4. Xu, Yangying, et al. “Pretreatment with Coenzyme Q10 Improves Ovarian Response and Embryo Quality in Low-Prognosis Young Women with Decreased Ovarian Reserve: A Randomized Controlled Trial.” Reproductive Biology and Endocrinology: RB&E, vol. 16, no. 1, 27 Mar. 2018, p. 29, pubmed.ncbi.nlm.nih.gov/29587861/ ↩︎
5. Taghizadeh, Shiva, et al. “The Effect of Coenzyme Q10 Supplementation on Inflammatory and Endothelial Dysfunction Markers in Overweight/Obese Polycystic Ovary Syndrome Patients.” Gynecological Endocrinology, vol. 37, no. 1, 16 June 2020, pp. 26–30, https://doi.org/10.1080/09513590.2020.1779689. ↩︎
6. Edvinsson, Lars, et al. “Does Inflammation Have a Role in Migraine?” Nature Reviews Neurology, vol. 15, no. 8, 1 July 2019, pp. 483–490, https://doi.org/10.1038/s41582-019-0216-y. ↩︎
7. Dahri, Monireh, et al. “Oral Coenzyme Q10 Supplementation in Patients with Migraine: Effects on Clinical Features and Inflammatory Markers.” Nutritional Neuroscience, vol. 22, no. 9, 3 Jan. 2018, pp. 607–615, https://doi.org/10.1080/1028415x.2017.1421039. ↩︎
8. Hershey, Andrew D., et al. “Coenzyme Q10 Deficiency and Response to Supplementation in Pediatric and Adolescent Migraine.” Headache: The Journal of Head and Face Pain, vol. 47, no. 1, Jan. 2007, https://doi.org/10.1111/j.1526-4610.2007.00652.x. ↩︎
9. Skarlovnik, Ajda, et al. “Coenzyme Q10 Supplementation Decreases Statin-Related Mild-To-Moderate Muscle Symptoms: A Randomized Clinical Study.” Medical Science Monitor : International Medical Journal of Experimental and Clinical Research, vol. 20, 6 Nov. 2014, pp. 2183–2188, www.ncbi.nlm.nih.gov/pmc/articles/PMC4226312/ ↩︎
10. Qu, Hua, et al. “Effects of Coenzyme Q10 on Statin‐Induced Myopathy: An Updated Meta‐Analysis of Randomized Controlled Trials.” Journal of the American Heart Association, vol. 7, no. 19, 2 Oct. 2018, https://doi.org/10.1161/jaha.118.009835. ↩︎
11. CDC. “LDL and HDL Cholesterol and Triglycerides | Cdc.gov.” Centers for Disease Control and Prevention, 24 Oct. 2022, www.cdc.gov/cholesterol/ldl_hdl.htm. ↩︎
12. Liu, Zhihao, et al. “Effects of Coenzyme Q10 Supplementation on Lipid Profiles in Adults: A Meta-Analysis of Randomized Controlled Trials.” The Journal of Clinical Endocrinology and Metabolism, vol. 108, no. 1, 7 Oct. 2022, pp. 232–249, https://doi.org/10.1210/clinem/dgac585.  ↩︎
13. Bonakdar, Robert Alan, and Erminia Guarneri. “Coenzyme Q10.” American Family Physician, vol. 72, no. 6, 15 Sept. 2005, pp. 1065–1070, www.aafp.org/pubs/afp/issues/2005/0915/p1065.html#dosage-and-standardization. ↩︎
14. Smoller, Dr Neal. CoQ10 vs Ubiquinol: The Ultimate Guide – Dr. Neal Smoller, Holistic Pharmacist. drnealsmoller.com/blog/coq10-vs-ubiquinol-the-ultimate-guide.  ↩︎
15. Raizner, Albert E. “Coenzyme Q10.” Methodist DeBakey Cardiovascular Journal, vol. 15, no. 3, 2019, pp. 185–191, www.ncbi.nlm.nih.gov/pmc/articles/PMC6822644/ ↩︎
16. Potgieter, Marnie, et al. “Primary and Secondary Coenzyme Q10 Deficiency: The Role of Therapeutic Supplementation.” Nutrition Reviews, vol. 71, no. 3, 30 Jan. 2013, pp. 180–188, https://doi.org/10.1111/nure.12011. ↩︎

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