Summary
Ubiquinol and ubiquinone are two forms of the same nutrient, CoQ10, and your body switches between them all the time.
Some studies suggest ubiquinol is absorbed better, particularly in older adults, while the largest recent trial found both raised blood levels by a similar amount. Taking it daily with a meal matters as much as the form.
On the CoQ10 shelf you face a choice: ubiquinone or ubiquinol, often at very different prices. Is the pricier one really better? Here is what the two forms are, what human studies have found, and how to take CoQ10 well.
What is the difference between ubiquinol and ubiquinone?
CoQ10 is a natural compound found in almost every cell. It helps mitochondria, the tiny power stations inside cells, turn food into energy, and it acts as an antioxidant.
- Ubiquinone is the oxidised form, used in most supplements for decades and very stable.
- Ubiquinol is the reduced form, ready to work as an antioxidant but more delicate to formulate.
Your body converts one into the other constantly. In fact, most of the CoQ10 in your blood is ubiquinol, whichever form you swallow.
The bigger challenge is absorption, not form. CoQ10 is a large molecule that dissolves in fat rather than water, so formulation and taking it with food make a real difference.
What does the research show?
Older men, two weeks. A 2018 crossover trial in Food & Function gave 10 older men 200 mg a day of each form, two weeks at a time. Ubiquinol clearly raised blood CoQ10, while the rise with ubiquinone was too small to be reliable.
Older adults, one dose. A 2020 study in Nutrients compared a single 100 mg dose of each form in 21 healthy adults aged 65 to 74. Ubiquinol gave somewhat higher levels, but not conclusively, and CoQ10 appeared in the blood mostly as ubiquinol whichever form was taken.
Formulation matters. A 2026 crossover study in Clinical Pharmacology in Drug Development tested a new ubiquinol formula against standard ubiquinone in 12 healthy adults. The ubiquinol product reached roughly twice the blood levels, though the study was small and run with the manufacturer.
The largest trial. A 2026 placebo controlled trial in the Journal of Nutrition and Metabolism followed 150 healthy adults for 8 weeks. Both forms raised blood CoQ10 compared with placebo, with no clear difference between them, and side effects were rare.
| Study | Who took part | What they found, in plain words |
|---|---|---|
| Food & Function, 2018 | 10 older men, 2 weeks per form | Ubiquinol raised CoQ10 levels more reliably |
| Nutrients, 2020 | 21 adults aged 65 to 74, one dose | Slightly higher with ubiquinol, not conclusive |
| Clinical Pharmacology in Drug Development, 2026 | 12 healthy adults, one dose per form | A new ubiquinol formula reached about twice the levels |
| Journal of Nutrition and Metabolism, 2026 | 150 healthy adults, 8 weeks | Both forms worked, no clear winner |
So which form should you choose?
Both work. Ubiquinol may give a modest edge to some people, particularly older adults. Beyond that, a well formulated product you take every day beats chasing the label.
How to take CoQ10
- Amounts studied: the trials in older adults used 100 mg and 200 mg. Follow the label of your product.
- Take it with food: a meal with some fat, such as breakfast or lunch, helps absorption.
- Be consistent: levels build with daily use over weeks, not after one capsule.
Who should be cautious: people taking blood thinners, blood pressure or diabetes medication, and anyone who is pregnant or breastfeeding should speak with a doctor or pharmacist first.
Where CoQ10 fits in VIT & MIN + CoQ10
Our VIT & MIN + CoQ10 includes 50 mg of CoQ10 in its ubiquinol form, alongside 32 vitamins and minerals. Its slow release liposomal capsules wrap the ingredients in phospholipids, the fatty material of cell membranes, to help CoQ10 through digestion, and it is made in Greece in GMP certified facilities. Read more on CoQ10 for energy, heart health and performance, or why bioavailability matters.
Frequently asked questions
Is ubiquinol better than ubiquinone?
Some small studies found ubiquinol was absorbed better, especially in older adults. The largest recent trial found both forms raised blood levels by a similar amount, so a well made product taken every day matters more than the form.
When is the best time to take CoQ10?
Take it with a meal that contains some fat, such as breakfast or lunch. CoQ10 dissolves in fat, so an empty stomach makes absorption harder.
How long does CoQ10 take to build up?
In one trial, blood levels rose clearly within two weeks of daily use. Regular intake over several weeks is what the studies used.
Can I take CoQ10 with a statin or other medication?
Many people do, but check with your doctor or pharmacist first. This is especially important if you take blood thinners such as warfarin or medication for blood pressure.
Bottom line
Ubiquinol and ubiquinone are two sides of the same nutrient. Ubiquinol may be absorbed a little better by some people, yet both raise CoQ10 levels when taken daily with food. Choose a well formulated product you will take consistently.
Explore VIT & MIN + CoQ10 →Related reading: SOMA
Sources
- Zhang Y, Liu J, Chen XQ, Oliver Chen CY. Ubiquinol is superior to ubiquinone to enhance Coenzyme Q10 status in older men. Food & Function. 2018. doi.org/10.1039/c8fo00971f
- Pravst I, Rodríguez Aguilera JC, Cortes Rodriguez AB, et al. Comparative Bioavailability of Different Coenzyme Q10 Formulations in Healthy Elderly Individuals. Nutrients. 2020. doi.org/10.3390/nu12030784
- Mei X, Zhu B, Soni K, Kasaraneni K, Panchal N. A Randomized, Double-Blind, Two-Treatment, Two-Period, Crossover Study Investigating the Systemic Bioavailability of a Novel Cocrystal Ubiquinol Formulation Compared with a Ubiquinone Formulation in Healthy Adults. Clinical Pharmacology in Drug Development. 2026. doi.org/10.1002/cpdd.70042
- D'Adamo CR, Leary M, Mote C, et al. A Randomized, Double-Blind, Placebo-Controlled Trial Comparing the Effects of Commercially Available Ubiquinone, Ubiquinol, and Geranylgeraniol Dietary Supplements on Plasma CoQ10 Concentrations. Journal of Nutrition and Metabolism. 2026. doi.org/10.1155/jnme/5589963
