CoQ10: Ubiquinone vs Ubiquinol
Prescribed a statin and told to look into CoQ10, or simply curious about those 100 mg and 200 mg softgels? This guide explains ubiquinone and ubiquinol, why oil-based softgels are taken with meals, typical amounts, the warfarin interaction and how to compare labels. No health claim for CoQ10 is authorised in the EU.
What coenzyme Q10 is
Coenzyme Q10, often shortened to CoQ10, is a fat-soluble compound that your body makes itself and that is found in almost every cell. It sits in the mitochondria, the parts of cells that turn food into usable energy, and takes part in that chemistry. It exists in two forms that the body converts back and forth: ubiquinone (oxidised) and ubiquinol (reduced).
Because the body makes CoQ10, it is not classed as a vitamin, and no dietary requirement has been set. Cholesterol-lowering statin medicines reduce blood levels of CoQ10, which is why people taking statins often ask about it, although trials have not shown that CoQ10 relieves statin-related muscle aches. No health claim for CoQ10 is authorised in the EU, so we focus on forms, amounts and safety. Many CoQ10 products come as oil-filled capsules in our softgels range.
Forms you'll see on labels
| Form | What to know |
|---|---|
| Ubiquinone | The most common and most studied form. The body converts it to ubiquinol as needed. |
| Ubiquinol | The reduced form. Direct comparisons with ubiquinone in people are limited. |
| Softgels in oil (for example rice bran or soybean oil) | Oil-based capsules, because CoQ10 is fat-soluble. Usually taken with a meal. |
| Solubilised forms (for example Q-Sorb, Q-Gel) | Branded formulations designed to improve bioavailability. |
| Powder capsules and tablets | Dry forms. Taking them with a meal containing some fat is still recommended. |
| With black pepper extract or L-carnitine | Added ingredients. Piperine may change how some medicines are handled. |
| Beauty, fertility and multivitamin blends | CoQ10 as one of many ingredients, often in small or unstated amounts. |
Examples from our shelves for some of the forms in the table above.
Softgels in oil (for example rice bran or soybean oil)Sundance CoQ10 200 mg, 60 SoftgelsBHD19.600
With black pepper extract or L-carnitineNature's Bounty Co-Q10 plus L-Carnitine 100 mg + 20 mg, 60 SoftgelsBHD9.640
Solubilised forms (for example Q-Sorb, Q-Gel)Nature's Bounty Co-Q10 200 mg, 45 SoftgelsBHD27.830How much: typical amounts and food sources
- NRV: none set.
- Upper limit: no EFSA upper limit has been set. Research reviewed by the Linus Pauling Institute supports safety up to 1,200 mg a day, and digestive upsets such as nausea and diarrhoea are more likely at 200 mg a day or more.
- Typical supplement amounts: commonly 30 to 200 mg a day. Amounts above 100 mg are often split into two doses.
- Diet: average intake from food is only about 3 to 6 mg a day.
- Food sources: meat, poultry and oily fish such as herring, plus soybean and canola oils, nuts and seeds. A 3 oz (85 g) serving of beef provides about 2.6 mg.
Who should check with a doctor or pharmacist first
- Warfarin: CoQ10 may reduce the effect of warfarin. If you take it, speak to your doctor first; your INR may need closer monitoring when you start or stop.
- Diabetes medicines: CoQ10 may interact with insulin, so ask before combining them.
- Cancer therapy: CoQ10 may not be compatible with some cancer therapies. Tell your oncology team before using it.
- Statins and other heart or blood pressure medicines: talk to your doctor rather than adjusting anything yourself.
- Pregnancy and breastfeeding: data are limited, especially for breastfeeding, so ask your doctor.
- Children: CoQ10 supplements are generally intended for adults. Check the age on the pack and ask a doctor or pharmacist.
- Sleep: mild trouble sleeping has been reported; some people take it earlier in the day.
How to read the label
- Form: look for ubiquinone or ubiquinol. If not stated, it is usually ubiquinone.
- Amount per serving: CoQ10 is listed in mg per softgel or per serving. A 200 mg softgel taken once daily is a high-end amount.
- Base oil and capsule: check the oil and whether the capsule is gelatin or plant-based, if that matters to you.
- Added ingredients: note black pepper extract, L-carnitine or vitamin E, and check each against your medicines.
- Pack size: 60 softgels at one a day lasts two months.
Bahrain and GCC notes
Softgels can soften or stick together in heat. Keep them in a cool cupboard, away from a hot car or kitchen window. Take CoQ10 with a main meal; in Ramadan that usually means iftar or suhoor.
Reading a real label
Sundance CoQ10 200 mg, 60 Softgels| On the label | What it means |
|---|---|
| 200 mg coenzyme Q10 | Per softgel, once a day with a meal |
| In rice bran oil | CoQ10 is fat-soluble, so an oil base suits it |
| 200 µg black pepper extract (95% piperine) | Often added to formulas like this one |
| 60 softgels = 60 servings | A 2-month supply |
No health claim is authorised for this ingredient in the EU. We share facts only.
Products with Coenzyme Q10 (CoQ10)
Always read the label and check the amount per serving.
Sundance VitaminsSundance CoQ10 200 mg, 60 SoftgelsBHD19.600
NATURE'S BOUNTYNature's Bounty Co-Q10 plus L-Carnitine 100 mg + 20 mg, 60 SoftgelsBHD9.640
NATURE'S BOUNTYNature's Bounty Co-Q10 200 mg, 45 SoftgelsBHD27.830Frequently asked questions
Is ubiquinol better than ubiquinone?
Not proven. The body converts one form into the other, and direct comparisons are limited. Ubiquinone is the most studied form.
Should I take CoQ10 with food?
Yes. CoQ10 is fat-soluble, so it is usually taken with a meal that contains some fat.
Can I take CoQ10 with warfarin?
Speak to your doctor first. CoQ10 may reduce the effect of warfarin, and your INR may need closer monitoring.
Do statins lower CoQ10?
Statins reduce blood levels of CoQ10. Trials have not shown that CoQ10 relieves statin-related muscle aches, so discuss any symptoms with your doctor.
Is there an authorised EU health claim for CoQ10?
No. No health claim for coenzyme Q10 is authorised in the EU.
