CoQ10 gummies: how much is in them and how much the studies used
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Coenzyme Q10, or CoQ10, is one of the few supplement ingredients where the amount on a gummy label can match the amounts used in clinical research. That makes the label easy to check. The harder part is knowing what the research was actually about, because most of it was done in people with specific medical conditions and not in healthy adults.
The short answer
CoQ10 supplements usually provide 30 mg to 200 mg a day. Trials have used 100 mg to 300 mg a day, and sometimes more. A gummy serving with 100 mg sits at the lower end of the studied range. There is no recommended daily amount, because the body makes its own CoQ10 and no deficiency has been defined in healthy people.
What CoQ10 is
CoQ10 is a fat-soluble compound found in almost every cell. It takes part in the process by which mitochondria produce energy, and it acts as an antioxidant. The body makes it. Levels in tissues tend to fall with age, and they are lower in people with some heart conditions and in people taking statin medication, since statins reduce the body’s production of CoQ10 along with cholesterol.
Food supplies a little, mainly from meat, fish and nuts. Dietary intake is typically only a few milligrams a day, far below supplement doses.
What the studies used, and for whom
| Question | Evidence | Amount | Finding |
|---|---|---|---|
| Chronic heart failure | Q-SYMBIO trial, 420 patients, 2 years (2014) | 100 mg three times a day | Fewer major cardiovascular events than placebo, as an addition to standard treatment |
| Muscle symptoms on statins | Meta-analysis of 12 randomized trials (2018) | Mostly 100 mg to 600 mg a day | Less muscle pain, weakness and cramp than placebo |
| High blood pressure | Cochrane review (2016) | Varied | No clinically significant effect on blood pressure |
Heart failure
The largest trial enrolled 420 people with moderate to severe chronic heart failure, all receiving standard medical treatment. Half were given 300 mg of CoQ10 a day in three doses, and half a placebo, for two years. Major cardiovascular events occurred in 15 percent of the CoQ10 group and 26 percent of the placebo group. Short-term measures at three months did not differ.
That is a notable result in one trial of seriously ill patients under specialist care. It is not evidence that CoQ10 protects the hearts of healthy people, and people with heart failure should not add supplements without their cardiologist’s agreement.
Statin muscle symptoms
A 2018 meta-analysis pooled 12 randomized trials of people with muscle symptoms on statins. CoQ10 was associated with less muscle pain, weakness, cramp and tiredness than placebo. Earlier analyses had found no benefit, so the evidence is mixed, and CoQ10 is not part of standard guidelines for this problem. If a statin is causing muscle symptoms, speak to your doctor. Do not stop the statin or treat the symptoms yourself.
Blood pressure
A Cochrane review found only small trials and concluded, with moderate certainty, that CoQ10 does not have a clinically significant effect on blood pressure.
Healthy adults
For energy, exercise performance or general heart health in healthy people, the evidence is limited and inconsistent. CoQ10 is involved in energy production in cells. That does not mean a supplement makes a healthy person feel more energetic.
How a gummy compares
| Daily amount | Where it sits |
|---|---|
| 30 mg to 60 mg | Below most trial doses |
| 100 mg | Lower end of the studied range |
| 200 mg | Mid-range. Common in statin trials |
| 300 mg | The heart failure trial dose |
To check a label, find the CoQ10 line and its amount, then check whether that is per gummy or per serving. Our guide to per gummy versus per serving shows how. CoQ10 has no Daily Value, so the label will show a dagger or similar mark in place of a percentage. See what percent Daily Value means.
An example
Goli Beets Cardio Gummies list 100 mg of CoQ10 per two-gummy serving, taken once daily. The amount is stated, it is not inside a blend, and it is at the lower end of the range used in trials. The same serving lists 200 mg of beet root powder extract, 12 mcg of vitamin B12 and 3 g of sugars. Our Goli Beets Cardio Gummies review reads the whole panel.
Ubiquinone or ubiquinol?
CoQ10 exists in two forms that the body converts back and forth: ubiquinone, the oxidized form, and ubiquinol, the reduced form. Ubiquinol is marketed as better absorbed and costs more. Some studies show higher blood levels with ubiquinol and others show little difference, and the way a product is formulated appears to matter as much as the form. The large trials above used ubiquinone. If a label says only “coenzyme Q10”, it is almost always ubiquinone.
Take it with food
CoQ10 is fat-soluble and poorly absorbed on an empty stomach. Take it with a meal that contains some fat. This is the one piece of timing advice with a clear basis. Doses above about 100 mg are often split across the day for the same reason, as in the heart failure trial.
A few people find CoQ10 affects their sleep when taken late. If that happens, take it with breakfast or lunch. General timing advice is in the best time to take gummy vitamins.
How long before you would notice anything
Blood levels rise over two to three weeks of daily use. Trials ran for one to three months for muscle symptoms and two years for heart failure. If you are trying CoQ10 for a specific reason agreed with your doctor, allow at least a month or two before judging.
Side effects and interactions
CoQ10 has a good safety record. Trials have used up to 1,200 mg a day without serious problems. Reported side effects are mild: stomach upset, nausea, loss of appetite, and occasionally trouble sleeping.
Three interactions matter.
- Warfarin. CoQ10 may make warfarin less effective. If you take a blood thinner, do not start CoQ10 without your doctor’s agreement and monitoring.
- Blood pressure medication. CoQ10 may add slightly to its effect.
- Cancer treatment. Antioxidant supplements may interfere with some chemotherapy and radiation. Ask your oncology team.
There is not enough research on CoQ10 in pregnancy or while breastfeeding. Ask your health care provider.
What comes with it in a gummy
CoQ10 is oily and has a bitter taste, which is why it has traditionally been sold in softgels. Putting 100 mg into a gummy means a serving of two or more pieces, with the sugar that involves, usually 2 g to 4 g. If you want 200 mg or 300 mg a day, a softgel reaches that with far less sugar than doubling or tripling a gummy serving, and you should not exceed a gummy label to get there. Check what else the formula adds, since CoQ10 gummies often include B vitamins or beet powder, and add those to anything else you take.
Who might reasonably consider it
- People taking statins who have muscle symptoms, after discussing it with their doctor.
- People with heart failure, only as an addition agreed with their cardiologist.
- Older adults who want to try it, understanding that evidence in healthy people is limited.
For a healthy younger adult, there is no established reason to take CoQ10.
The research is covered in the CoQ10 ingredient guide. For the other headline ingredient in beet and CoQ10 gummies, see beet gummies and nitrates explained. Related reviews are on the heart health gummies page.
The short version
- Trials used 100 mg to 300 mg a day, sometimes more.
- The strongest evidence is in heart failure and statin muscle symptoms, not in healthy adults.
- It does not meaningfully lower blood pressure.
- A gummy with 100 mg is at the lower end of the studied range.
- Take it with a meal that contains fat.
- Do not combine it with warfarin without medical advice.
Common questions
How much CoQ10 should I take a day?
There is no official recommendation. Trials used 100 mg to 300 mg a day. Ask your doctor what suits your situation.
Is 100 mg of CoQ10 enough?
It is at the lower end of the range used in trials. Statin trials often used 200 mg and the heart failure trial used 300 mg.
Should I take CoQ10 in the morning or at night?
With a meal that contains fat. If it affects your sleep, take it earlier in the day.
Is ubiquinol better than ubiquinone?
The evidence is mixed. The large clinical trials used ubiquinone.
Can I take CoQ10 with a statin?
It is commonly done, and some trials suggest it eases muscle symptoms. Tell your doctor, and do not change your statin without advice.
Does CoQ10 give you energy?
It is involved in energy production in cells, but supplements have not been shown to increase energy in healthy adults.
Sources
- Mortensen SA, et al. The effect of coenzyme Q10 on morbidity and mortality in chronic heart failure: results from Q-SYMBIO: a randomized double-blind trial. JACC Heart Fail. 2014.
- Qu H, et al. Effects of coenzyme Q10 on statin-induced myopathy: an updated meta-analysis of randomized controlled trials. J Am Heart Assoc. 2018.
- Ho MJ, et al. Blood pressure lowering efficacy of coenzyme Q10 for primary hypertension. Cochrane Database Syst Rev. 2016.
- NIH National Center for Complementary and Integrative Health. Coenzyme Q10.
These statements have not been evaluated by the Food and Drug Administration. Products discussed here are not intended to diagnose, treat, cure or prevent any disease. This page is not medical advice. It is written for adults 18 and over.