There isn’t an official maximum safe dose of Coenzyme Q10. As it has low toxicity, even extremely high dosages of 1,200 mg a day are rather unlikely to cause any side effects. Hence, a dose of 100 mg from supplements is considered pretty safe.
Health benefits of Coenzyme Q10
Coenzyme Q10 (or CoQ10) is a fat-soluble molecule found naturally in every cellular membrane in the body. Our bodies synthesize it. We can get it from food and dietary supplements as well.
Actually, coenzyme Q10 is present in all tissues. The heart, kidney, liver, and muscle have the highest concentrations, as they have the highest energy requirements or metabolic activity. Coenzyme Q10 is mostly concentrated in the mitochondria, and it’s essential for cellular energy (ATP) production.
Moreover, coenzyme Q10 is vital for health because it has potent antioxidant effects. Most noteworthy, it can increase the production of key antioxidants such as superoxide dismutase!
Its vital role in tissues with high metabolic requirements, such as the heart muscle, along with its antioxidant properties, makes coenzyme Q10 supplementation beneficial for many diseases!
Moreover, it can enhance blood flow and protect blood vessels via the preservation of nitric oxide, as well as improve endothelial function.
Other functions of coenzyme Q10 are cell signaling, gene expression, and membrane stabilization. It has neuroprotective properties as well.
Many diseases have been linked to coenzyme Q10 deficiency. Actually, neurodegenerative diseases, fibromyalgia, diabetes, cancer, mitochondrial diseases, muscular diseases, and heart failure are associated with decreased circulating levels of coenzyme Q10.
Coenzyme Q10 supplementation is commonly subscribed to people with heart issues. Patients who take statin drugs for preventing of cardiovascular disease may experience side effects such as muscle pain and cramping. Statin drugs block the production of coenzyme Q10, leading to its depletion. Coenzyme Q10 deficiency is a key reason for these adverse effects.
Although data is mixed, there is some evidence that, coenzyme Q10 supplementation, when combined with selenium, may help healthy elderly people and elderly patients with diabetes, high blood pressure, or ischemic heart disease, decrease cardiovascular mortality risk.
Furthermore, coenzyme Q10 supplementation seems to be beneficial for preventing migraine. In fact, people sensitive to headaches tend to have low levels of coenzyme Q10. CoQ10 supplementation seems to decrease headache frequency.
Patients with acute influenza infection have low levels of coenzyme Q10 as well.
Also, women with polycystic ovary syndrome may benefit from taking coenzyme Q10. It seems to improve fasting blood glucose, insulin levels, and total testosterone levels.
Last, but not least, coenzyme Q10 supplementation, when supplemented with standard psychiatric medical therapy, appears to lessen symptoms of depression in patients with bipolar disorder.
What’s the recommended daily intake?
There hasn’t been established an official recommended daily intake of coenzyme Q10.
The average dosage used in clinical trials is between 100 and 400 mg a day. These dosages are enough to attain a therapeutic blood level greater than 2.5 mcg/mL.
Average plasma concentrations of CoQ10 are between 0.34 and 1.65 mcg/mL.
For instance, CoQ10 dosages of 100 to 400 mg seem to decrease migraine frequency, severity, and duration, in people with migraine sensitivity. Side effects are rather unlikely for these dosages!
What’s the maximum dose of CoQ10 I can safely take a day?
CoQ10 supplementation is considered pretty safe. Actually, there isn’t a maximum safe dose. CoQ10 has low toxicity and doesn’t induce serious adverse effects!
Patients may be treated with high dosages of 600 to 3,000 mg with a little risk for side effects.
As a rule of thumb, the maximum safe dose of CoQ10, in order to minimize the changes of developing side effects, is 1,200 mg a day.
Patients may benefit from taking even higher doses, though. In fact, even dosages of 2,400 mg are well tolerated, helping achieve desired blood levels.
But, most people don’t require such high dosages. In most cases, we need no more than 12 mg of CoQ10 per kg (2.2 lbs) a day. Hence, a healthy 50 kg (110 lbs) person won’t benefit further from dosages higher than 600 mg a day.
CoQ10 supplementation doesn’t lead to toxicity, as it doesn’t affect the body’s biosynthesis of CoQ10. Also, CoQ10 doesn’t get accumulated into plasma or tissues.
Do supplements exceed the maximum safe dose of CoQ10?
CoQ10 is among the most widely used dietary supplements. It’s on the market for more than 30 years!
Most dietary supplements contain doses between 50 and 600 mg per serving. Their consumption is considered pretty safe. They don’t exceed the maximum safe dose!
As most healthy people won’t benefit from higher doses, you better consume no more than 100 mg of CoQ10 from supplements a day.
You’ll find a wide variety of CoQ10 supplements on iHerb.
Always consult your healthcare provider before taking any supplement.
Can I get too much CoQ10 from food?
We can’t get too much CoQ10 from food, either. Consuming foods high in CoQ10 is pretty safe.
Meat has the highest amount of CoQ10. Dairy, and eggs contain decent amounts as well.
Additionally, there are many plant-based sources of CoQ10. In fact, whole-grains, beans, legumes, and vegetable oils are great plant-based sources of CoQ10.
Side effects of exceeding the daily upper dose of CoQ10
Too much CoQ10 from supplements for too long may lead to mild side effects.
Gastrointestinal disorders are the most common adverse effects. Diarrhea, dizziness, dyspepsia, nausea, vomiting, fatigue, and decreased appetite have been reported.
Moreover, CoQ10 may decrease the effect of warfarin, which is a common blood thinner.
Furthermore, as there is little data on the effect of CoQ10 supplementation on kidney and liver disease, patients should avoid its supplementation.
People with diabetes should be careful as well. CoQ10 may lower fasting blood glucose.
Nursing mothers, children, and infants should avoid CoQ10 supplementation as well because there aren’t studies for its possible side effects.
Certainly, you should consult your physician before taking any dietary supplement. Especially, if you’re under medication.
Do I need dietary supplements?
CoQ10 is synthesized in all tissues. In most cases, healthy people don’t dependent on CoQ10 consumption, either from food, or supplements.
However, the biosynthesis of CoQ10 declines with age or in certain diseases. Therefore, many people may benefit from taking dietary supplements with CoQ10 in order to maintain normal blood and tissue levels.
How can I increase Coenzyme Q10 absorption rates?
You should take CoQ10 supplements with a meal. CoQ10 is fat-soluble. So, it’s better absorbed when consumed with a fatty meal.
CoQ10 is found in dietary supplements in two forms: the oxidized form (ubiquinone) and the reduced form (ubiquinol). Prefer supplements with the reduced form (ubiquinol). It’s more bioavailable.