Summary
CoQ10 is a nutrient your mitochondria use to make energy, and the body produces less of it with age.
In a Swedish trial of 443 adults aged 70 to 88, selenium plus CoQ10 was linked with fewer heart related deaths. Evidence for everyday tiredness is encouraging but modest.
Maybe the stairs feel steeper than they used to, or the afternoon slump arrives earlier every year. Part of the story happens inside your cells, in tiny power stations called mitochondria. This guide explains how CoQ10 and ageing are connected, what trials in older adults show, how much has been studied and who should be careful.
| At a glance | CoQ10 (coenzyme Q10) |
|---|---|
| What it is | A vitamin like compound made by the body and used by mitochondria |
| Main roles | Cell energy production and antioxidant defence |
| Food sources | Meat, oily fish, organ meats, nuts and some oils |
| Typical diet | About 3 to 6 mg a day |
| Amounts studied | 100 to 600 mg a day; 200 mg in the Swedish trial |
| Who may benefit | Older adults, people on statins, people with low selenium intake |
CoQ10 and ageing: what is it and why do we need it?
Coenzyme Q10 sits inside the mitochondria, where it helps turn food into usable energy. It also works as an antioxidant in cell membranes. Hard working organs such as the heart and muscles rely on it heavily.
Your body makes its own CoQ10, and food adds a little more. The catch is that production falls as we get older, which is why researchers study CoQ10 and ageing together. If you want the basics on energy and heart health first, read our guide to CoQ10 for energy and heart health.
Who needs it most?
- Adults over 60 and 70: natural production declines with age.
- People taking statins: these cholesterol medicines act on the same pathway the body uses to make CoQ10.
- People with low selenium intake: selenium intake is low in parts of Europe, and researchers believe selenium and CoQ10 work closely together in the cell.
- People with persistent tiredness: once a doctor has ruled out other causes.
How CoQ10 may help as we age
Mitochondria and everyday energy
Trials suggest CoQ10 may modestly reduce tiredness, with stronger effects at higher doses and longer use.
Heart health in older adults
The most striking results come from older people given selenium and CoQ10 together.
Muscle comfort on statins
Research suggests CoQ10 may ease muscle aches linked to statins.
What the research shows on CoQ10 and ageing
The Swedish selenium plus CoQ10 trial (2012, International Journal of Cardiology). 443 healthy adults aged 70 to 88 took selenium plus CoQ10 or a placebo for about four years. Over roughly five years, cardiovascular deaths were 5.9% in the supplement group compared with 12.6% on placebo, and heart strain markers were lower.
In older Swedish adults, heart related deaths were roughly halved with selenium plus CoQ10: 5.9% versus 12.6% on placebo.
Twelve year follow up (2018, PLoS One). After 12 years the difference persisted: 28.1% versus 38.7%. The authors stress it was a small study that needs confirming.
Inflammation markers (2019, Journal of Inflammation). In a sub study, participants had taken 200 µg of selenium and 200 mg of CoQ10 daily. Four of five inflammation markers were lower than with placebo.
Fatigue meta analysis (2022, Frontiers in Pharmacology). Across 13 trials with 1,126 people, CoQ10 reduced fatigue scores compared with placebo, in both healthy and unwell people.
Exercise review (2025, British Journal of Nutrition). Across 24 studies in healthy adults, CoQ10 reliably raised blood levels, but effects on exercise performance were small and inconsistent.
| Study | Who | What was taken | Main finding |
|---|---|---|---|
| Alehagen, 2012 | 443 adults aged 70 to 88 | Selenium plus CoQ10, about 4 years | Fewer heart related deaths |
| Alehagen, 2018 | Same group, 12 years on | As above | Benefit still visible |
| Alehagen, 2019 | 219 older adults | 200 µg selenium, 200 mg CoQ10 | Lower inflammation markers |
| Tsai, 2022 | 13 trials, 1,126 people | CoQ10 | Less fatigue |
| Deng, 2025 | 24 studies, healthy adults | CoQ10 | Higher blood levels, little change in performance |
How much CoQ10 should you take?
CoQ10 is not a vitamin, so there is no official daily reference value. A normal diet provides about 3 to 6 mg a day. Studies have used 100 to 600 mg daily, and the Swedish trial used 200 mg alongside 200 µg of selenium.
- With food: CoQ10 is fat soluble, so take it with a meal that contains some fat.
- Give it time: trial benefits appeared over weeks to years.
- Watch your selenium total: the EFSA safe upper limit for adults is 255 µg a day from all sources.
Ubiquinol, ubiquinone and liposomal forms
Ubiquinone is the oxidised form and ubiquinol the reduced, antioxidant form. The body switches between the two; we compare them in ubiquinol vs ubiquinone. Because CoQ10 is poorly soluble in water, some products wrap it in phospholipids; see how liposomal supplements work.
Safety and who should check first
- Side effects are uncommon and usually mild, such as stomach upset.
- Germany's Federal Institute for Risk Assessment advises people on coumarin type blood thinners or blood pressure medicines to seek medical advice before taking more than 100 mg a day.
- If you take a statin, keep taking it and speak to your doctor before adding CoQ10.
- Pregnant or breastfeeding women should ask their doctor first.
EFSA has not authorised any health claims for CoQ10, so treat bold promises about CoQ10 and ageing with caution.
CoQ10 in FOOON VIT & MIN + CoQ10
VIT & MIN + CoQ10 combines coenzyme Q10 with selenium (sodium selenite) and a full range of vitamins and minerals in slow release liposomal capsules made with sunflower lecithin. Selenium contributes to the protection of cells from oxidative stress, and vitamins C, B6 and B12 contribute to the reduction of tiredness and fatigue. It is made in Greece under GMP certified conditions; take up to 2 capsules daily after your main meal. The trials above used their own doses, so they do not prove results for this formula. For a wider view, see the best supplements for energy.
Frequently asked questions
Does CoQ10 help with ageing?
Research suggests CoQ10 may support energy and heart health in older adults, especially when combined with selenium. It does not stop ageing, and most long term evidence comes from one Swedish trial that needs confirming.
At what age should you take CoQ10?
There is no official age. The body makes less CoQ10 as we get older, and the key trials studied people aged 70 to 88, so interest usually grows after midlife.
How much CoQ10 should I take per day?
Studies have used 100 to 600 mg a day, and the Swedish trial in older adults used 200 mg with 200 µg of selenium. A normal diet supplies only about 3 to 6 mg a day.
Is it better to take CoQ10 in the morning or at night?
Timing matters less than taking it with food. CoQ10 is fat soluble, so a meal that contains some fat helps absorption.
Can I take CoQ10 with statins?
Statins act on the pathway the body uses to make CoQ10, and meta analyses suggest CoQ10 may ease statin related muscle pain. Keep taking your statin and talk to your doctor first.
What are the side effects of CoQ10?
CoQ10 is usually well tolerated. In a review of 13 trials, only one stomach related side effect was reported among 602 people taking it.
Bottom line
CoQ10 is central to mitochondrial energy, and levels fall with age. The strongest signal comes from older adults taking selenium with CoQ10, while effects on everyday fatigue are real but modest. Take it with food, check medicines with your doctor and judge it over months, not days.
Explore VIT & MIN + CoQ10 →Sources
- Alehagen U, Johansson P, Björnstedt M, Rosén A, Dahlström U. Cardiovascular mortality and N-terminal-proBNP reduced after combined selenium and coenzyme Q10 supplementation: a 5-year prospective randomized double-blind placebo-controlled trial among elderly Swedish citizens. International Journal of Cardiology. 2012. PMID 22626835. doi.org/10.1016/j.ijcard.2012.04.156
- Alehagen U, Aaseth J, Alexander J, Johansson P. Still reduced cardiovascular mortality 12 years after supplementation with selenium and coenzyme Q10 for four years: A validation of previous 10-year follow-up results of a prospective randomized double-blind placebo-controlled trial in elderly. PLoS One. 2018. PMID 29641571. doi.org/10.1371/journal.pone.0193120
- Alehagen U, Alexander J, Aaseth J, Larsson A. Decrease in inflammatory biomarker concentration by intervention with selenium and coenzyme Q10: a subanalysis of osteopontin, osteoprotergerin, TNFr1, TNFr2 and TWEAK. Journal of Inflammation. 2019. PMID 30923464. doi.org/10.1186/s12950-019-0210-6
- Tsai IC, Hsu CW, Chang CH, Tseng PT, Chang KV. Effectiveness of Coenzyme Q10 Supplementation for Reducing Fatigue: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Frontiers in Pharmacology. 2022. PMID 36091835. doi.org/10.3389/fphar.2022.883251
- Deng H, Song T, Yin M, et al. Coenzyme Q10 supplementation increases blood concentrations but shows limited and inconsistent effects on exercise performance: a systematic review and meta-analysis. British Journal of Nutrition. 2025. PMID 41457257. doi.org/10.1017/S0007114525106211
- Kovacic S, Habicht SD, Eckert GP. Effects of coenzyme Q10 supplementation on myopathy in statin-treated patients: a systematic review and meta-analysis. Journal of Nutritional Science. 2025. PMID 41158831. doi.org/10.1017/jns.2025.10043
- Qu H, Guo M, Chai H, et al. Effects of Coenzyme Q10 on Statin-Induced Myopathy: An Updated Meta-Analysis of Randomized Controlled Trials. Journal of the American Heart Association. 2018. PMID 30371340. doi.org/10.1161/JAHA.118.009835
- German Federal Institute for Risk Assessment (BfR). Coenzyme Q10: what is known about the health risks, and what isn't? bfr.bund.de
- EFSA Panel on Nutrition, Novel Foods and Food Allergens. Scientific opinion on the tolerable upper intake level for selenium. EFSA Journal. 2023. EFSA Journal 2023
- EFSA Panel on Dietetic Products, Nutrition and Allergies. Scientific Opinion on the substantiation of health claims related to coenzyme Q10. EFSA Journal. 2010. efsa.europa.eu
