How much CoQ10 should you take? Dosage + Benefits

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CoQ10 is a fat-soluble bioactive compound found in your cells. “It’s so important, in fact, that CoQ10 is found ubiquitously in your mitochondria, the energy organelles of every cell in your body, to produce ATP from the nutrition we consume,” explains the scientist in nutrition Ashley Jordan Ferira, Ph.D., RDN.

As a “co” enzyme, this vitamin-like quinone enhances the function of other enzymes (i.e. specialized proteins that catalyze biochemical reactions in every cell) in the body.

In addition to playing a vital role in cellular energy production, CoQ10 also functions as a versatile fat-soluble antioxidant, supporting cellular health throughout the body, including those involved in skin health.

For example, “three months of daily CoQ10 supplementation (in doses of 50 and 150 mg) has been shown in clinical research to smooth skin and reduce fine lines and wrinkles,” Ferira shares.

Due to its ubiquity in our physiology, CoQ10 plays a larger role in whole-body benefits, including supporting heart health. In one study, participants who consumed 100 milligrams of CoQ10 three times a day for two years improved their markers of cardiovascular health.*

“Fascinatingly, CoQ10 resides in the most concentrated amounts in our most metabolically active or busy organs, such as our heart, kidneys, and liver,” Ferira adds.

And the benefits of CoQ10 supplementation don’t end there. For a deep dive into the rest, including brain health and fertility support, check out this CoQ10 breakdown.*

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