Evidence B · Good
Fat-soluble
Chronic (2–4 wk)
It lubricates the electron transport chain, being essential for ATP production. An endogenous antioxidant; levels drop after age 40 and with statin use.
Dose100–200 mg/day
TimingMorning or lunch
FoodMandatory with fat
Preferred formUbiquinol (after age 40)
How to take
- Always with a meal containing fat (olive oil, eggs, avocado, nuts).
- Doses ≥200 mg can be split into 2 intakes (morning + lunch) for better absorption.
- Avoid it at night — it may cause mild stimulation in sensitive people.
- Ubiquinol is ~2× more bioavailable in adults >40 years old; in younger people, ubiquinone does the job.
When it is particularly useful
- Statin use (these drugs block the endogenous synthesis of CoQ10).
- After age 40 (a natural decline in levels).
- Endurance athletes with high volume (high mitochondrial demand).
- Heart failure (the Q-SYMBIO study showed a reduction in mortality).
Product in use: LE Super Ubiquinol CoQ10 100mg
Life Extension's Super Ubiquinol CoQ10 is the active form (Ubiquinol), ~2× more bioactive than conventional Ubiquinone — relevant after age 40.
- Composition: 100 mg of Kaneka Ubiquinol™ per softgel (reduced, stabilized form)
- Bottle: 60 softgels = 60 days at the dose of 1 cap/day
- Dosage: 1 softgel/day with a meal containing fat
- Price: $37.50 (LE direct; varies with promotions)
- Cost/day: $0,63 (1 softgel/day = 100 mg)
💡 200 mg dose: if you want to go to the recommended upper limit (200 mg/day), take 2 softgels — the bottle then lasts 30 days, cost $1,25/day. For most users (including after statins), 100 mg/day is enough.