Statins are a group of medications that are used to lower high blood levels of cholesterol or triglycerides to prevent heart disease (9Trusted Source).

Though these drugs are generally well tolerated, they can cause adverse side effects, such as serious muscle injury and liver damage.

Statins also interfere with the production of mevalonic acid, which is used to form CoQ10. This has been shown to significantly decrease CoQ10 levels in the blood and muscle tissues (10Trusted Source).

Research has shown that supplementing with CoQ10 reduces muscle pain in those taking statin medications.

A study in 50 people taking statin medications found that a dose of 100 mg of CoQ10 per day for 30 days effectively reduced statin-related muscle pain in 75% of patients (11Trusted Source).

However, other studies have shown no effect, emphasizing the need for more research on this topic (12Trusted Source).

For people taking statin medications, the typical dosage recommendation for CoQ10 is 30–200 mg per day (13Trusted Source).

Those with heart conditions, such as heart failure and angina, may benefit from taking a CoQ10 supplement.

A review of 13 studies in people with heart failure found that 100 mg of CoQ10 per day for 12 weeks improved blood flow from the heart (14Trusted Source).

Plus, supplementing has been shown to reduce the number of hospital visits and the risk of dying from heart-related issues in individuals with heart failure (15Trusted Source).

CoQ10 is also effective in reducing the pain associated with angina, which is chest pain caused by your heart muscle not getting enough oxygen (16Trusted Source).

What’s more, the supplement may reduce heart disease risk factors, such as by lowering “bad” LDL cholesterol (17Trusted Source).

For people with heart failure or angina, the typical dosage recommendation for CoQ10 is 60–300 mg per day (18Trusted Source).

When used alone or in combination with other nutrients, such as magnesium and riboflavin, CoQ10 has been shown to improve migraine symptoms.

It has also been found to ease headaches by reducing oxidative stress and free radical production, which may otherwise trigger migraines.

CoQ10 decreases inflammation in your body and improves mitochondrial function, which helps reduce migraine-associated pain (19Trusted Source).

A three-month study in 45 women demonstrated that those treated with 400 mg of CoQ10 per day experienced significant reductions in the frequency, severity and duration of migraines, compared to a placebo group (20Trusted Source).

For treating migraines, the typical dosage recommendation for CoQ10 is 300–400 mg per day (21Trusted Source).

As mentioned above, CoQ10 levels naturally deplete with age.

Thankfully, supplements can raise your levels of CoQ10 and may even improve your overall quality of life.

Older adults with higher blood levels of CoQ10 tend to be more physically active and have lower levels of oxidative stress, which may help prevent heart disease and cognitive decline (22Trusted Source).

CoQ10 supplements have been shown to improve muscle strength, vitality and physical performance in older adults (23Trusted Source).

To counteract the age-related depletion of CoQ10, it’s recommended to take 100–200 mg per day (24Trusted Source).

Both oxidative stress and mitochondrial dysfunction have been linked to the onset and progression of diabetes and diabetes-related complications (25Trusted Source).

What’s more, those with diabetes may have lower levels of CoQ10, and certain anti-diabetic drugs may further deplete body stores of this important substance (26Trusted Source).

Studies show that supplementing with CoQ10 helps reduce the production of free radicals, which are unstable molecules that can harm your health if their numbers get too high.

CoQ10 also helps improve insulin resistance and regulate blood sugar levels in people with diabetes.

A 12-week study in 50 people with diabetes found that those who received 100 mg of CoQ10 per day had significant reductions in blood sugar, markers of oxidative stress and insulin resistance, compared to the control group (27Trusted Source).

Doses of 100–300 mg of CoQ10 per day appear to improve diabetes symptoms (28Trusted Source).

Oxidative damage is one of the main causes of both male and female infertility by negatively affecting sperm and egg quality (29Trusted Source, 30Trusted Source).

For example, oxidative stress can cause damage to sperm DNA, potentially resulting in male infertility or recurrent pregnancy loss (31Trusted Source).

Research has found that dietary antioxidants — including CoQ10 — may help reduce oxidative stress and improve fertility in both men and women.

Supplementing with 200–300 mg per day of CoQ10 has been shown to improve sperm concentration, density and motility in men with infertility (32Trusted Source).

Similarly, these supplements may improve female fertility by stimulating ovarian response and help slow ovarian aging (33Trusted Source).

CoQ10 doses of 100–600 mg have been shown to help boost fertility (34Trusted Source).

As CoQ10 is involved in the production of energy, it’s a popular supplement amongst athletes and those looking to boost physical performance.

CoQ10 supplements help reduce the inflammation associated with heavy exercise and may even speed recovery (35Trusted Source).

A 6-week study in 100 German athletes found that those who supplemented with 300 mg of CoQ10 daily experienced significant improvements in physical performance — measured as power output — compared to a placebo group (36Trusted Source).

CoQ10 has also been shown to reduce fatigue and increase muscle power in non-athletes (37Trusted Source).

Doses of 300 mg per day appear to be most effective in boosting athletic performance in research studies (38Trusted Source).

SUMMARY

Dosage recommendations for CoQ10 vary depending on individual needs and goals. Speak with your doctor to determine the right dose for you.

CoQ10 is generally well tolerated, even at extremely high doses of 1,000 mg per day or more (39Trusted Source).

However, some people who are sensitive to the compound may experience side effects, such as diarrhea, headache, nausea and skin rashes (40Trusted Source).

It should be noted that taking CoQ10 close to bedtime may cause insomnia in some people, so it’s best to take it in the morning or afternoon (41Trusted Source).

CoQ10 supplements can interact with some common medications, including blood thinners, antidepressants and chemotherapy drugs. Consult your doctor before taking supplemental CoQ10 (42Trusted Source, 43Trusted Source).

As it’s fat-soluble, those supplementing with CoQ10 should keep in mind that it’s better absorbed when taken with a meal or snack that contains a fat source.

Additionally, be sure to buy supplements that deliver CoQ10 in the form of ubiquinol, which is the most absorbable (44Trusted Source).

SUMMARY

Though CoQ10 is generally well tolerated, some people may experience side effects like nausea, diarrhea and headaches, especially if taking high doses. The supplement may also interact with common medications, so speak to your doctor first.