Coenzyme Q10, often called CoQ10, is a naturally occurring antioxidant in your cells that’s also found in certain foods and is the third most used dietary supplement. As it’s often labeled as a heart health supplement, you may be wondering, Does CoQ10 reduce cholesterol? 

As we’ll discuss below, CoQ10 has been extensively studied for its heart health benefits. Let’s examine what CoQ10 has to offer, where to get it in your diet, and how to choose the best CoQ10 supplement. 

What is CoQ10?

CoQ10 is a natural compound found in every cell of the human body. It’s involved in producing energy and protecting your cells from damage, especially in organs with high energy requirements, like your heart.

CoQ10 lives inside the mitochondria, which you’ve probably heard called “the powerhouses of the cell”. Here, CoQ10 helps convert nutrients from food into adenosine triphosphate (ATP), your body’s primary energy currency. 

While CoQ10 is naturally occurring, its production declines as we get older. Using certain medications, especially cholesterol-lowering statins, can significantly lower CoQ10 levels by blocking the same pathway used to produce both cholesterol and CoQ10 in the liver.

This is why it’s important to get CoQ10 from external sources. It can be found in various foods, like broccoli, whole grains, fatty fish, and organ meats. However, the overall amount of CoQ10 most of us get from our diets is pretty low, so some people benefit from adding a CoQ10 supplement. 

How CoQ10 Supports Heart Health

Your heart has a huge job, which also makes it one of the most energy-demanding organs in your body. This is where CoQ10 is really helpful, as an antioxidant and an essential player in cellular energy production. 

As an antioxidant, CoQ10 helps protect heart tissues from oxidative stress by neutralizing free radicals. Since the heart is always working and needs a constant supply of oxygen, it’s especially vulnerable to oxidative damage. This helps fight inflammation and may slow the progression of certain cardiovascular conditions.

As CoQ10 is a central player in ATP production, not having enough of it can impede this process, potentially making your heart muscle work harder. Studies show that supplementing CoQ10 may help improve overall cardiac efficiency, especially in people with existing heart dysfunction.

Some clinical research suggests that CoQ10 may improve symptoms in people with heart failure, such as shortness of breath or fatigue, and may also reduce the frequency of chest pain. The Q-SYMBIO study, for example, found that long-term CoQ10 supplementation reduced major adverse cardiovascular events in patients with heart failure.

Does CoQ10 Reduce Cholesterol?

Does CoQ10 lower cholesterol? The answer is nuanced. 

While CoQ10 plays an important role in cardiovascular health, it doesn’t directly lower LDL cholesterol. However, research suggests it may modestly improve overall lipid profiles (e.g., reducing triglycerides and LDL), particularly when there are existing concerns. 

Furthermore, CoQ10 appears to help reduce oxidation of LDL particles, which is a key factor in plaque buildup and atherosclerosis. Note that this antioxidant effect is most reliable when using a high-quality supplement, as oxidized or rancid CoQ10 can worsen oxidative stress. 

Additionally, CoQ10 may help alleviate common side effects of cholesterol-lowering statin medications, such as muscle pain and fatigue. 

All of these characteristics make it more of a supportive therapy rather than a primary cholesterol-lowering agent. In other words, if you’re seeking ways to manage cholesterol, a CoQ10 supplement may help complement your goals, but it can’t replace medical and lifestyle interventions. 

Safety and Side Effects

CoQ10 is generally well-tolerated and low risk for most people, even at relatively high doses. Still, any supplement comes with a risk of possible side effects. 

Some of the reported CoQ10 side effects include mild digestive symptoms like nausea or upset stomach, or headaches. 

What’s more important to know is that CoQ10 can interact with certain blood-thinning medications, like warfarin, potentially making them less effective and interfering with clotting time. In some cases, CoQ10 can have slight blood pressure-lowering effects, so it’s also important to practice caution (and regular monitoring) if you’re using antihypertensive medications. 

How to Choose the Best CoQ10 Supplement

There are countless supplements to choose from, but they’re not all created equally. Choosing the best CoQ10 supplement involves looking at the form, dosage, absorption factors, and quality.

Form

CoQ10 comes in two main forms:

• Ubiquinone, the oxidized form
• Ubiquinol, the reduced (and more bioavailable) form

Your body can convert ubiquinone into ubiquinol, but the process becomes less efficient with age or certain health conditions. Ubiquinol is often considered more effective for older adults or individuals with absorption issues. However, ubiquinone is typically more affordable and still beneficial. 

Dosage

There’s no one-size-fits-all CoQ10 dose. Many studies use doses ranging from 100-400mg per day, but higher amounts might be recommended in specific settings. 

Your ideal dose depends on factors like age, health goals, and the current medications you’re taking. Always consult with your care team, including a cardiovascular registered dietitian, to determine the most appropriate dose for your needs. 

Absorption

CoQ10 is fat-soluble, which means it’s best absorbed when taken with food that contains fat. This also means that taking it without food can significantly reduce its absorption. Some CoQ10 supplements are formulated with oils (like MCT or soy lecithin) to enhance bioavailability. 

Quality

Supplements are not regulated by the FDA in the same way as pharmaceuticals. This means it’s crucial to look for reliable indicators of quality when choosing one, such as: 

• A third-party testing seal, indicating it’s been independently tested for safety, purity, and quality, from places like NSF International or USP
• Ingredient lists that don’t contain unnecessary fillers and additives
• Softgels and liquids versus dry capsules for better absorption 

A Personalized Approach is Essential

Before starting CoQ10 (or any supplement), it’s important to assess:

• Potential risks vs. benefits
• Proper dosing based on age, medications, and health conditions
• Whether follow-up labs are needed to monitor kidney or liver function

Working with a registered dietitian who specializes in heart disease can help you make informed decisions about whether CoQ10 or any supplement may be appropriate for you. This ensures you’re not just choosing a high-quality supplement but using it in a safe, personalized, and science-based way.

CoQ10 and Your Heart: The Takeaways

CoQ10 is heavily involved in your cellular energy production and antioxidant protection, both of which are important for cardiovascular health. While it’s not a solution for high cholesterol on its own, it may offer complementary benefits when used thoughtfully.

As with any supplement, personalization matters. If you’re considering CoQ10, work with a registered dietitian specializing in heart health to determine whether it’s right for you. 

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Sources

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