CoQ10 (Coenzyme Q10)
antioxidant
ApprovedGeneral information about nutrients. No diagnosis, no medical advice. If you take medication, are pregnant or have a medical condition, talk to your doctor before taking supplements.
Overview
Involved in cellular energy production in mitochondria. Levels decline with age.
Interactions
Vitamin C regenerates the reduced form of CoQ10 (ubiquinol) from the oxidized form (ubiquinone), maintaining its antioxidant cycling capacity in mitochondrial membranes.
CoQ10 and Vitamin E work in tandem in mitochondrial membranes: CoQ10 regenerates oxidized vitamin E (tocopheroxyl radical back to tocopherol), extending its antioxidant lifespan.
PQQ is studied for its role in mitochondrial biogenesis (creation of new mitochondria) via PGC-1α activation. CoQ10 is essential for electron transport in mitochondria.
Research status
Mitochondrial electron carrier declining with age.
Top 5 food sources
Expert opinions
Bryan Johnson Blueprint
Johnson takes 100 mg ubiquinol-form CoQ10 daily. Blueprint cites CoQ10's role in electron-transport chain complexes I to III and its decline with age: endogenous production falls about 50 % by age 80. Taken with the morning fat-containing meal for optimal absorption. Cardiovascular biomarkers (ApoB, BP, HRV) and fatigue indices are tracked.
Recommended dose: 100 mg
Source: Blueprint Protocol
Dr. Strunz
Strunz recommends 100 to 300 mg ubiquinol (reduced CoQ10) daily because the reduced form achieves about 3× higher plasma levels than ubiquinone, especially in people over 40 whose reductase capacity declines. He notes that statins inhibit the HMG-CoA reductase pathway that also generates CoQ10. Anyone on statin therapy should clarify supplementation with a doctor first. Pairs it with PQQ and with omega-3. Takes it with a fat-containing meal to multiply absorption by a factor of 3 to 4.
Recommended dose: 100–300 mg
Source: Dr. Strunz
Expert profiles summarise publicly available statements. The named people do not cooperate with Stackwell and have not authorised these summaries. Not medical advice.
Ubiquinol preferred for ages 40+. If you take statins, consult a doctor before use.