Every heartbeat, step and breath depends on energy produced inside our cells. Coenzyme Q10, usually called CoQ10, helps make that energy available. Our bodies produce it naturally, and we also obtain small amounts from food.
What is CoQ10?
A coenzyme helps enzymes carry out chemical reactions. CoQ10 is found throughout the body, with particularly high amounts in the heart, liver and kidneys. It supports the energy production that keeps cells functioning and growing.[1]
Inside cells, structures called mitochondria act as tiny power stations. CoQ10 helps transfer electrons through the machinery that produces ATP—the energy supply cells use to do their work.[4]
CoQ10 also acts as an antioxidant, helping protect cells against damage from free radicals. These reactive substances are produced during normal metabolism and can damage cellular components when their activity exceeds the body's defences.[1]
How do we get it?
Our own production is an important source. CoQ10 is also present in meat, fish and nuts. Plant foods, including spinach, broccoli and whole grains, contribute smaller amounts.[2,4]
Food generally supplies only modest quantities. Eating these foods should therefore be seen as part of a varied diet, rather than a way to reproduce the much larger amounts used in supplement studies.[2]
Why is it discussed in relation to ageing?
CoQ10 levels tend to decline with age. Some illnesses and cholesterol-lowering statin medicines are also associated with lower levels.[2]
This makes CoQ10 interesting to researchers studying health in later life. However, a lower level does not automatically establish a need for supplements. Its essential role in cells does not, by itself, demonstrate that taking extra will improve health or extend life.
Can supplements help?
Research suggests possible benefits for some people with heart failure and for preventing migraines. Heart failure findings remain mixed, so any use should be discussed as an addition to prescribed care.[2,3]
Evidence for relieving statin-related muscle pain is inconsistent and does not support routine supplementation for everyone taking a statin. If muscle symptoms develop, discuss them with your prescriber rather than stopping the medicine yourself.[3]
CoQ10 supplements have not been established as a way to extend human life. Promising biology and proven benefits in people are different stages of the scientific journey.
What about safety?
CoQ10 is generally well tolerated, but digestive upset and difficulty sleeping can occur. It can interact with medicines, including warfarin and insulin, and may be unsuitable alongside some cancer treatments.[3]
Warfarin users need particular care: CoQ10 may reduce its blood-thinning effect.[2]
For readers considering a supplement, the useful question is: “What specific benefit am I hoping for, and is there good evidence for my situation?” A pharmacist or healthcare practitioner can help answer it.
Health information: This article is for general education. Before changing your diet, starting supplements or changing treatment because of information on Healthy Retired, consult your healthcare practitioner.
Sources
1. National Cancer Institute: Coenzyme Q10 2. Mayo Clinic: Coenzyme Q10 3. NCCIH: Coenzyme Q10 4. CoQ10 and Aging: scientific review
Prepared for Healthy Retired, 19 October 2026.