When it comes to CoQ10, many myths abound. Here are the facts on how to get the right CoQ10 dosage for your heart, and overall health.
The good news about coenzyme Q10 (CoQ10) is that more people than ever know they should be taking it. But taking the right CoQ10 dosage can be tougher than many people think—especially with all of the confusing marketing hype that’s out there. So, I want to separate the facts from the fiction.
Myth #1: You can get all of the CoQ10 your body needs from food alone.
Fact: Some foods, such as beef heart, pork, chicken liver, and fish (especially salmon, mackerel, and sardines) contain CoQ10. But the average person gets only 5–10 mg of CoQ10 a day from diet, which is only a small fraction of the CoQ10 your body needs in my experience. So that’s why I feel that out of all of the heart vitamins, supplementing with CoQ10 is critical.
Myth #2: The only time you need to take CoQ10 is with a statin drug.
Fact: Cholesterol-lowering statin drugs decrease CoQ10 production, so taking CoQ10 with a statin is critical. But since CoQ10 production declines with age, it’s a nutrient I feel strongly we should all be taking. For people under 60, I recommend 50-100 mg daily. If you’re over 60 or on a statin drug, I recommend taking 100-200 mg daily—and you can increase that to 300 mg daily if you want even greater heart support.
Get more of Dr. Sinatra's advice on CoQ10
Myth #3: Only the ubiquinol form of CoQ10 is going to help you get the best CoQ10 dosage.
Fact: CoQ10 heart vitamins come in two forms, ubiquinone and ubiquinol. Ubiquinol is the form predominantly found in your body, a fact that advertisers are quick to point out. It’s also the more expensive form of CoQ10. But as a cardiologist who has studied CoQ10 for three decades, I have yet to see solid evidence that the pricier ubiquinol form is better.
Myth #4: With CoQ10 your heart will benefit, but you won’t feel a difference—regardless of the dose.
Fact: Higher doses of CoQ10 can make a real physical difference, especially with exercise. In one study, 17 volunteers were given either 100 mg or 300 mg a day for eight days while performing exercise on a bicycle ergometer—and the 300 mg group had better physical performance and less fatigue. In another study, skiers taking 90 mg of a highly bioavailable CoQ10 for six weeks had better energy and stamina.
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