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CoQ10: Health Benefits and Side Effect

What is CoQ10?

So glad you asked! CoQ10—the cute nickname for coenzyme Q10—is a naturally occurring compound found in every cell in your body, renowned for making matters of health and energy its personal business. CoQ10 plays a critically important role in energy production by converting the food we eat into energy.

Frankly, CoQ10 is a criminally underrated antioxidant that helps to protect our cells from oxidative damage caused by unstable and reactive free radicals. 

Benefits of CoQ10

Hands holding CoQ10

Heart Health

The catchy version is that CoQ10 helps get your heart in the *right* place. The facts are that CoQ10 has long been shown to positively influence heart health for those with and without heart conditions — so basically it's important for everyone, especially as we age. CoQ10 is the main driver of energy production in our body by enhancing the production of ATP, the primary energy ‘currency’ in our cells. 

For decades studies have shown that CoQ10 helps support long-term heart health, eases oxidative stress, and lowers the risk of cardiovascular events. 

Looking for a reliable way to support comprehensive heart and cholesterol health daily? This sustainably sourced, potent and pure formula by OceanBlue (yes, that’s us!) combines CoQ10 with Omega-3 for heart-hugging support that extends to your whole body to provide the energy your cells need for healthy aging. (Keep reading for more on Omega-3s!) 

Blood Pressure

There is also good news for those with high blood pressure. Several studies suggest that Coenzyme Q10 supplementation helps maintain healthy blood pressure—both systolic blood pressure and diastolic blood pressure—potentially making it a useful adjunct to conventional blood pressure-lowering medications. (For the record: We are absolutely not suggesting you stop taking these medications!)

The Aging Brain

Here’s where things get quite profound. Coenzyme Q10 has shown tremendous promise for those with concerns for their aging brain.

According to several theories of aging, oxidative damage to cell structures by reactive oxygen species (ROS) plays a big role in the functional decline that accompanies aging. CoQ10 and its antioxidative qualities are said to help protect brain cells from damage caused by oxidative stress and ROS’s.

For the science nerds out there (we see you!), as a part of the cell membrane, CoQ10 helps improve mitochondrial function by carrying electrons to help make energy with ATP to fuel your brain.  


If from time to time you feel like there’s a metal band performing at volume 11  in your head, complete with a dizzying light show, this one’s for you.

Some studies have indicated that CoQ10 supplementation may ease the frequency and intensity of occasional headaches.

The most compelling theory is that CoQ10 helps stabilize the energy-producing processes in brain cells to help take the pressure off… literally.

A 2018 study found that Coenzyme Q10 helped to lower both the duration and frequency of occasional headaches in adults and children. 

Blood sugar

If you deal with a rollercoaster-y mood, it may relate to blood sugar control—something that a CoQ10 dietary supplement may also positively influence. Along with eating regular meals that include healthy fats (not just refined carbs and sugars which can create low blood sugar swings) adding a Coenzyme Q10 supplement to your routine may help to maintain healthy blood sugar levels. 

Healthy Aging

Let’s first get this out of the way: The aging process is a beautiful, natural part of life, and we’re not about peddling ‘anti-aging’ here at OceanBlue!

With that said: CoQ10 levels in our bodies naturally degrade with age. This decline has been associated with things like wrinkles, sagging skin, and generally lower energy levels.

Supplementing with CoQ10 can potentially slow down the signs of aging by providing energy for your cells where it may be lacking.

Although these physical changes are absolutely signs of a life well-lived, we could all use a little more energy and vitality.


Getting pregnant is, unfortunately, not the most straightforward ask for many women. The good news? CoQ10 is known to play a significant role in fertility.

It has been found that CoQ10 levels in the follicular fluid of women undergoing in vitro fertilization (IVF) are positively correlated with successful outcomes.

In short? CoQ10 can help improve egg quality and increase the chances of successful and healthy conception.

Athletic Performance

Whether you’re trying to build up to longer runs, or need your post-gym achy muscles to give you a break—welcome to the stage our humble do-gooder, Coenzyme Q10.

Supplementing with CoQ10 has gained popularity among all types of athletes for its potential benefits on physical performance and energy production.

It’s said to help with aerobic power and muscle recovery, leading to better endurance and less exercise-induced fatigue following your workout.

Why Pair CoQ10 with Omega-3s?

The benefits of omega-3 essential fatty acids have been well-documented for decades.

There are more than 50,000 studies and clinical trials showing that omega-3s support your body on a cellular level, be it your heart, brain, eyes, and so much more. We’re talking 360 degrees of omega ease. 

Research suggests that pairing CoQ10 with omega-3 essential fatty acids may have synergistic and compounding effects, particularly as it relates to heart health. Enter OceanBlue’s heart-hugging professional-grade supplement that marries these two nutrients.

Let it be known: nothing about Omega-3 2100 with CoQ10 is half-hearted. Abundantly more potent in omega-3s than *average* brands, 2100mg of these essential fatty acids unite with CoQ10 to nurture heart health, circulation, and overall well-being. This targeted formula acts as a second layer of heart support while helping to produce energy in your cells. 

With OceanBlue, you can rely on purity, potency, and palatable prices—which is not just catchy alliteration but our very real promise to you.

Sources of CoQ10

Supplements for CoQ10

Here, an age-old question arises: do I really need to supplement, or can I just get x nutrient from my diet?

The short answer for CoQ10 is: it depends on your health goals and/or health conditions. Someone looking to support long-term heart health, for example, will likely aim for a higher minimum daily serving of Coenzyme Q10 than someone who is relatively healthy.

It may be possible for the latter person to meet their goals via diet alone, though dietary intake is difficult to measure precisely.   

Supplementing—whether with capsules, soft gels, powders or gummies—is often touted as the easiest way to ensure you’re getting predictable levels of certain nutrients, versus the guessing (or hoping!) that comes with the dietary route. 

But the bottom line (as ever)? Always consult with your medical professional about your health goals and before adding a new supplement to your routine. 

Foods with CoQ10

It’s true: we’re OceanBlue, and we sell dietary supplements. However! Taking said supplements shouldn’t mean you don’t maintain a nutrient-dense diet with plenty of plant-based foods, good fats, and lean animal protein. And with that, some of the foods richest in CoQ10 include:

  1. Soybean products: including tofu and tempeh, are rich sources of CoQ10 and can even serve as tasty replacements for meat dishes. 

Soybean and canola oil contain significant amounts of CoQ10, however, these are considered seed oils that are known to be high in omega-6 fats. Small amounts of omega-6 fats are needed in your diet, but higher levels are connected with inflammation in the body, which has been linked to a variety of health conditions. So what to do? We recommend going down the route of wholefood soy products (with the added benefit of protein) rather than these oils and instead cooking with heart-healthy oil options like olive oil, coconut oil, and ghee, which are all high in antioxidants. 

  1. Animal protein: Pork, beef, and chicken are good sources of CoQ10; while organ meats like liver and heart are particularly formidable sources of CoQ10.
  2. Fatty Fish: Trout, herring, mackerel, and sardines are all excellent sources of CoQ10.
  3. Legumes: Soybeans, lentils, and peanuts also contain CoQ10.
  4. Nuts and Seeds: Sesame seeds and pistachios are good sources of CoQ10.

In Our Bodies

CoQ10 is naturally synthesized in our bodies and is found in every single cell membrane—which may help to illustrate how outrageously important this nutrient is.

The highest concentrations of CoQ10 can be found in organs that require the most energy, like your heart, liver, and kidneys.

True: your body makes CoQ10 on its own. False: that doesn’t make supplementation unnecessary. Keep reading for the ‘why’! 

Dosages of CoQ10

The recommended daily intake for adults is anywhere between 100-200mg of CoQ10 daily. Thing is, for specific health conditions or for someone trying to conceive—higher dosages may be required. 

Additionally, your body makes less CoQ10 as you age, which in turn, can cause your levels of healthy cholesterol to drop. The moral of the story, though? Let your healthcare professional be your source of truth when Coenzyme Q10 levels are concerned.

They’ll help you design a plan that accounts for your individual health status and goals, as well as monitor your progress through testing.

Side Effects of CoQ10

CoQ10 is generally considered safe and well-tolerated. With that said, some people may experience mild side effects, including:

  1. Stomach discomfort: CoQ10 supplementation may cause stomach discomfort in some individuals.
  2. Loss of Appetite: A decrease in appetite has been reported in rare cases.
  3. Nausea: Some people may experience mild gastrointestinal discomfort. In rare cases, vomiting. 
  4. Diarrhea: CoQ10 can occasionally cause loose stools.

Who Should Not Take CoQ10

Although CoQ10 is generally safe for most people, individuals who are taking blood-thinning medications or have low blood pressure should exercise caution. Additionally, pregnant or breastfeeding women should consult their healthcare provider before taking CoQ10 supplements.

Interactions with CoQ10

CoQ10 has a positive interaction with statin medications. In fact, statins are known to lower Co Q10 levels in the body, making it a potential needed supplement for those taking a statin.

CoQ10 may interact with certain medications, including the aforementioned blood thinners, as well as beta-blockers and chemotherapy medications.

At the risk of sounding like an overbearing mom, we again absolutely recommend that you consult a healthcare professional before starting Coenzyme Q10 supplementation to avoid any potential interactions, please and thank you.


What is CoQ10?

CoQ10 is a naturally occurring compound found in every cell of the body. It plays a vital role in energy production and acts as a powerful antioxidant.

What are the natural sources of CoQ10?

CoQ10 can be obtained through dietary sources such as oils, muscle meats, fatty fish, legumes, and nuts and seeds. It is also available in supplement form for those needing more reliable, predictable levels.

Why do people take CoQ10 supplements?

CoQ10 dietary supplements may be taken to support heart health, normal blood pressure, support brain health, occasional headaches, healthy aging,  fertility, and athletic performance and recovery.

What are the potential benefits of CoQ10?

CoQ10 has numerous potential benefits, including improved heart health,  blood pressure regulation, protection for the aging brain, headache management,  skin health,  fertility, and athletic performance and recovery.

Can CoQ10 be obtained through the diet alone?

While it is possible to obtain some CoQ10 through dietary sources, supplementation may be necessary to achieve optimal levels for health maintenance.

Is CoQ10 safe to take?

CoQ10 is generally safe and well-tolerated. However, individuals who are taking blood-thinning medications or have low blood pressure should exercise caution.

What is the recommended dosage of CoQ10?

Dosages of CoQ10 can vary depending on the individual's health condition and purpose of supplementation. For general health support, a typical dosage range is 100-200 mg per day.

Are there any side effects of CoQ10?

Some individuals may experience mild side effects such as abdominal discomfort, loss of appetite, nausea and vomiting, and diarrhea.

Can CoQ10 interact with medications?

CoQ10 may interact with certain medications, and it is advisable to consult a healthcare professional before starting CoQ10 supplementation to avoid any potential interactions.

Should pregnant or breastfeeding women take CoQ10?

Pregnant or breastfeeding women should consult their healthcare provider before taking CoQ10 dietary supplements.

Final Thoughts

CoQ10 offers numerous health benefits and can be obtained through dietary sources or supplementation.

It is well-tolerated for most individuals, but caution should be exercised for those on specific medications or with low blood pressure. 

Pairing CoQ10 with omega-3 essential fatty acids can have synergistic, heart-hugging benefits, and OceanBlue’s Omega-3 2100 with CoQ10 formula goes beyond just the heart for head-to-toe wellness. Ultimately, it’s a formula that’ll help you feel more like you and provide the energy you need.


Blood pressure lowering efficacy of coenzyme Q10 for primary hypertension National library of medicine 

NINDS Parkinson's Disease Information Page. National Institute of Neurological Disorders and Stroke

Alzheimer's Disease Fact Sheet. National Institute on Aging

International Society for the Study of Fats and Lipids (ISSFAL)

Efficacy of CoQ10 as supplementation for migraine: A meta-analysis

Role of Coenzyme Q10 in Health and Disease: An Update on the Last 10 Years (2010–2020). National library of medicine 

Coenzyme Q10 Supplementation in Aging and Disease. National library of medicine

Supplementation of Coenzyme Q10 among Patients with Type 2 Diabetes Mellitus

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