Supplement · Brain health technique
CoQ10
Evidence grade: Context Dependent
A fat-soluble compound involved in mitochondrial energy production and antioxidant defense. Levels decline with age and certain medications (especially statins). Supplemented as ubiquinone or better-absorbed ubiquinol.
- Practice
- Supplement
- Principle
- Nourishment
- Tactic
- Neuroprotective & Antioxidant Support
- Evidence grade
- Context Dependent
- Strength of evidence
- Medium
How to practice CoQ10
Take 100–200 mg/day ubiquinol with a meal containing fat. Useful for adults on statins, with fatigue, or mitochondrial concerns. Divide doses if exceeding 200 mg/day. Not required for everyone. Look for third-party tested products; store away from heat and light.
The evidence behind CoQ10
CoQ10 supports mitochondrial ATP generation and reduces oxidative stress in neurons and vessels. RCTs show benefit for statin-associated fatigue, heart failure, and possibly migraine prevention. Data for cognitive function are limited but plausible via improved mitochondrial efficiency. Generally safe; absorption and dosage vary widely across brands.
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