CoQ10 and Energy: How to Power Your Cells Naturally
Feeling exhausted despite getting enough sleep is a common complaint. While there can be many causes of low energy, true sustained energy starts inside your cells, where the powerhouse of the cells, called the mitochondria, works to convert nutrients into energy.
Supporting mitochondrial health is one way to improve energy. A nutrient called Coenzyme Q10, better known as CoQ10, is central to optimal mitochondrial function. Without enough of it, your body’s ability to produce energy efficiently is compromised, leading to fatigue and reduced stamina.
What CoQ10 Does
CoQ10 is a fat-soluble, vitamin-like compound that the body produces naturally and also absorbs in small amounts from food sources like meat, fish, and nuts. Its primary role is helping the mitochondria produce energy molecules to fuel your day.
In addition, when in its active form known as ubiquinol, it works as an antioxidant, protecting cells from oxidative stress. Because of these two functions, CoQ10 is especially concentrated in organs that need a lot of energy, such as the heart, brain, and muscles.
Levels of CoQ10 fall as we age, and this decline is thought to be one reason older adults often report lower energy. Medications such as statins also reduce natural CoQ10 synthesis. Chronic illness and too much oxidative stress can further deplete reserves.
Research suggests that supplementing with CoQ10 may help support energy levels. A 2019 meta-analysis found that participants who took CoQ10 reported lower fatigue compared with placebo.
A 2023 trial in chronic fatigue patients also showed benefits for improving energy and mitochondrial function. While larger trials are needed, these results suggest that CoQ10 can support energy and cellular health.
Use and Safety
Typical daily doses in supplements range from 100 to 200 milligrams, though clinical studies on fatigue often use higher amounts. Because CoQ10 is fat-soluble, it is recommended to take it with a meal that includes healthy fats to improve absorption.
One thing to note is that COQ10 can reduce the effectiveness of certain medications, so it is important to discuss use with a healthcare provider if you are considering using it.
Energy improvements seen with CoQ10 are not instantaneous; they are usually seen after several weeks of consistent supplementation. For this reason, CoQ10 should be seen as part of a long-term strategy rather than a quick fix.
The Bigger Energy Picture
CoQ10 works best when it is part of a broader plan for energy support, as there are many underlying causes of low energy and nutrients that play a role. Getting enough rest, balanced nutrition, regular movement, and effective stress management are still the foundations for consistent energy levels.
Unlike stimulants that simply mask fatigue, CoQ10 addresses energy at its source by improving mitochondrial function and reducing oxidative stress. By nourishing your cells at the source of energy production, you build resilience against everyday fatigue. With consistent use, CoQ10 can help restore balance, sharpen focus, and promote a healthier, more energized lifestyle.
If you are looking to improve your energy naturally, visit our Energy collection for a variety of products to support energy, including CoQ10.