antioxidant · for low stamina
CoQ10
Your muscles need CoQ10 to make energy with oxygen, which is what endurance runs on.
Say that in clinical terms
CoQ10 is essential for aerobic ATP production in the mitochondrial electron transport chain. It also protects against exercise-induced oxidative stress and improves maximal oxygen consumption (VO2 max) and time to exhaustion.
How strong is the research?
Solid evidence
3 papers read, 3 supporting.
Who was studied: Trained athletes in sports-performance trials.
How much to take
daily with meals
100–300 mg
Ubiquinol supports exercise capacity. Take 1-2 hours before exercise or with meals daily.
Before you take it
- No established NIH ODS Tolerable Upper Intake Level (UL) for CoQ10; clinical studies have administered doses up to 1,200 mg/day without serious adverse events.
- Warfarin interaction: CoQ10 shares structural similarity with vitamin K2 and may reduce warfarin anticoagulant efficacy; INR should be monitored when initiating or stopping CoQ10 in patients on warfarin.
- Antihypertensive drugs: additive blood-pressure-lowering effect is possible; blood pressure should be monitored when CoQ10 is used concurrently with antihypertensive medication.
- Statins inhibit the mevalonate pathway and deplete endogenous CoQ10 synthesis; supplementation is commonly considered in statin-treated patients, but CoQ10 does not alter statin pharmacokinetics.
- GI effects (nausea, loose stools, epigastric discomfort) reported in some patients at doses above 200 mg/day; dividing the total daily dose reduces incidence.
- Asymptomatic LDH and hepatic transaminase elevations have been reported in some studies at doses above 300 mg/day; clinical significance is unclear.
- Pregnancy and lactation: safety not established; avoid without medical supervision.
When to take it
Best taken: with food