By Dr. Shellie L. Rosen, PhD, DOM, L.Ac.
The new year is an ideal time to revisit your health and adopt new habits that enhance vitality. Today, we focus on foods rich in coenzyme Q10 (CoQ10) to support core energy and provide antioxidant protection.
CoQ10 is a fat-soluble molecule found in every cell, especially in mitochondria. These are the “powerhouses” that generate ATP (our energy currency). Energy production and cellular resilience are central to healthy aging. Want to reboot your battery? Consider CoQ10.
CoQ10 levels decline with age as we synthesize less of it. By our 60s, we have significantly lower circulating CoQ10 levels than in our 20s. Lower levels are associated with mitochondrial dysfunction and increased oxidative stress, which contribute to many chronic health conditions. A 2025 review in Mechanisms of Aging and Development confirmed that the aging process itself — and common medications used by older adults — can reduce the body’s ability to synthesize and maintain adequate CoQ10.
A common cause of CoQ10 deficiency in seniors is the use of statin medications. Statins block the enzyme essential for CoQ10 synthesis (and cholesterol). Statin side effects are noticeable: weakness, myalgia, and cramps. A 2025 meta-analysis in the Journal of Nutritional Science found that CoQ10 supplementation could significantly reduce statin-associated muscle symptoms in adults taking statins.
Organ meats (heart, liver, kidney), fatty fish (sardines, mackerel), and some nuts and seeds are excellent sources of CoQ10. Supplementation is a good option for older adults who do not have a diet that includes these foods and is especially recommended for those with statin-induced depletion.
A 2025 synthesis in Nutrients emphasized that combining diet and supplementation in older adults improved markers of oxidative stress and metabolic function more than either alone.
Many CoQ10 supplements are in the oxidized form, ubiquinone. However, the reduced form, ubiquinol, appears to be more bioavailable because it does not need to be converted in the body before acting as an antioxidant or entering the electron transport chain.
If you need CoQ10 supplementation, consider ubiquinol supplements of 100 mg–200 mg/day for energy and basic health support, and 200 mg-300 mg/day if you take statins. Take it twice daily, morning and evening, with fat for best absorption. CoQ10 may lower blood pressure and blood sugar, so start with a lower dose and monitor closely if these are concerns for you. As always, if you take blood thinners or any medications, check with your doctor before beginning any new health program.
Focus on nutrient-dense foods and use supplementation where needed to support muscle, cardiovascular, and metabolic health by combatting the decline in CoQ10 production that comes with aging. CoQ10 is often overlooked, but it is a practical, evidence-informed way to support mitochondrial energy production, heart function, and overall cellular robustness. The enzyme literally powers the core energy that facilitates every action in the body. Power up your cellular energy to help fuel healing and vitality this year. Abundant blessings!
