Can CoQ10 Increase Energy?

By Kat Pachas, BSN, RN

It’s 3 p.m., and you’re at your desk, fighting to stay awake as the afternoon slump hits. You ask yourself, “Why am I always so tired?” You’re not alone in this. Many people deal with ongoing fatigue and low energy. One possible reason is mitochondrial dysfunction (Filler et al., 2014). Mitochondria make most of the energy your body needs, so if they aren’t working well, your cells can’t produce enough energy, even if you get plenty of sleep (NCBI Bookshelf, 2025). Research has found that low levels of Coenzyme Q10 (CoQ10), found in some foods and supplements, are often linked to fatigue (Filler et al., 2014). Taking CoQ10 may help your mitochondria function more effectively, boosting your energy (NCCIH, 2025).

Why Are Mitochondria Important?

Mitochondria act as the tiny power plants in your cells. They convert oxygen and nutrients into ATP (adenosine triphosphate), the primary fuel your body uses for almost everything, including thinking, breathing, and moving (NCBI Bookshelf, 2025). You can think of ATP like your phone’s battery bar, showing how much energy your body has to work well.

When mitochondria don’t function well, your body produces less ATP, which can lead to persistent tiredness that doesn’t go away with rest (Filler et al., 2014). This drop in energy can make daily tasks harder, such as climbing stairs, or leave you feeling worn out after light activity. Mitochondria also help control blood sugar, support your brain and mood, and make essential enzymes for metabolism, including CoQ10.

Many factors can harm your mitochondria, including ongoing stress, a poor diet, insufficient sleep, and exposure to toxins such as mold, heavy metals, pollution, or certain infections (Trivedi et al., 2017; Diaz-Vegas et al., 2020).

Statins, which are medications used to lower cholesterol, can also affect your mitochondria (Mollazadeh H et al., 2021) and may lower your body’s natural CoQ10 levels (Aaseth et al., 2021). If you take a statin, talk to your healthcare provider to see if CoQ10 supplements might help.

What Does CoQ10 Do in the Body?

Studies have shown that low CoQ10 levels are linked to tiredness, suggesting that CoQ10 is important for energy (Filler et al., 2014). CoQ10, or ubiquinone, is in almost every cell in your body. It helps your mitochondria turn food into ATP, your body’s primary energy source (Mantle & Dybring, 2020). Signs of low CoQ10 include feeling tired all the time, weak muscles, and fatigue during exercise. Your body makes CoQ10, but levels can drop as you get older, deal with stress, or have certain illnesses (Aaseth et al., 2021). When this happens, your energy can go down.

Adequate CoQ10 supports:

• Cellular energy production

• Physical stamina

• Mental clarity

• Exercise recovery

CoQ10 also functions as an antioxidant. Picture a bike messenger: they are exposed daily to environmental toxins as they ride through dense traffic, inhaling exhaust and other urban air pollution. CoQ10 helps protect your cells from damage caused by environmental toxins and metabolic waste (StatPearls, 2025).

Low CoQ10 levels have been linked to health problems like thyroid issues, fibromyalgia, diabetes, and heart disease (StatPearls, 2025). Lower levels can also occur because of aging, chronic illness, mitochondrial problems, or taking statins. Sometimes taking a CoQ10 supplement can help raise your levels and reduce tiredness (Aaseth et al., 2021).

Can You Get CoQ10 From Food?

Before looking at which foods have CoQ10, think about your own diet. How often do you eat fatty fish each week? Do you regularly eat nuts and seeds? These questions can help you see if you’re getting enough CoQ10 from food. Your body makes CoQ10 on its own, but you also get it from food. Since CoQ10 dissolves in fat, your body absorbs it better when you eat it with healthy fats. For example, you could add nuts to avocado toast or drizzle olive oil on your salad to help your body absorb more CoQ10.

Foods Rich in CoQ10 Include:

• Muscle meats (pork, beef, chicken)

• Fatty fish (salmon, sardines, mackerel, trout, tuna, herring)

• Legumes, especially soybeans and lentils

• Nuts and seeds, such as sesame seeds and pistachios

• Peanuts

• Oils, including soybean and canola oil

You can also find smaller amounts of CoQ10 in fruits, vegetables, dairy, and whole grains (Pravst et al., 2010).

Medication Interactions

Most people tolerate CoQ10 well, but it can interact with certain medicines, such as blood thinners and certain cancer treatments (NCCIH, 2025). Side effects are usually mild, such as stomach upset or nausea. Be sure to talk to your healthcare provider before starting any new supplement.

Signs You May Be Low in CoQ10

If your body isn’t making enough energy for your daily needs, you might notice signs like:

• Persistent fatigue

• Muscle weakness or soreness

• Brain fog

• Slower recovery after exercise

• Afternoon energy crashes

If you feel tired even after getting enough rest, or if you take statins that might lower CoQ10 levels, you might benefit from eating more foods rich in CoQ10 or talking to your healthcare provider about supplements. CoQ10 supplements usually come in capsule or softgel form, with a typical dosage range between 100–200 mg per day. The correct dose can vary from person to person, so it's important to talk to your healthcare provider to find what works best for you.

Final Thoughts

CoQ10 is essential for making energy in your cells and protecting them as an antioxidant. While your body makes it, some people—like those under chronic stress, with illness, getting older, or taking statins—may need extra support. Picture getting up each day feeling rested, with steady energy that lasts all day. Adding CoQ10 to your routine, either through food or supplements, could help. CoQ10 may give your body a natural boost, so you don’t have to depend on caffeine or sugar. Always check with your healthcare provider to see what’s best for you.

References

Filler K, Lyon D, Bennett J, McCain N, Elswick R, Lukkahatai N, Saligan LN. Association of Mitochondrial Dysfunction and Fatigue: A Review of the Literature. BBA Clin. 2014;1:12-23. doi:10.1016/j.bbacli.2014.04.001.

National Center for Biotechnology Information. Mitochondria and Energy Production. NCBI Bookshelf. 2025. https://www.ncbi.nlm.nih.gov/books/NBK26894/

National Center for Complementary and Integrative Health. Coenzyme Q10. U.S. Department of Health and Human Services. 2025. https://www.nccih.nih.gov/health/coenzyme-q10

Trivedi MS, Holger D, Bui AT, Craddock TJ, Tartar JL. Short-term sleep deprivation leads to decreased systemic redox metabolites and altered epigenetic status. PLoS ONE. 2017;12(7):e0181978. doi:10.1371/journal.pone.0181978

Diaz-Vegas A, Sanchez-Aguilera P, Krycer JR, Morales PE, Monsalves-Alvarez M, Cifuentes M, Rothermel BA, Lavandero S. Is Mitochondrial Dysfunction a Common Root of Noncommunicable Chronic Diseases? Endocr Rev. 2020 Jun 1;41(3):bnaa005. doi: 10.1210/endrev/bnaa005. PMID: 32179913; PMCID: PMC7255501.​

Mollazadeh H, Tavana E, Fanni G, Bo S, Banach M, Pirro M, von Haehling S, Jamialahmadi T, Sahebkar A. Effects of statins on mitochondrial pathways. J Cachexia Sarcopenia Muscle. 2021 Apr;12(2):237-251. doi: 10.1002/jcsm.12654. Epub 2021 Jan 29. PMID: 33511728; PMCID: PMC8061391.

Aaseth J, Alexander J, Alehagen U. Coenzyme Q10 supplementation – In ageing and disease. Mech Ageing Dev. 2021;197:111521. doi:10.1016/j.mad.2021.111521

Mantle D, Dybring A. Bioavailability of Coenzyme Q10: An Overview of the Absorption Process and Subsequent Metabolism. Antioxidants (Basel). 2020;9(5):386. doi:10.3390/antiox9050386

StatPearls [Internet]. Coenzyme Q10. Treasure Island (FL): StatPearls Publishing; 2025.https://www.ncbi.nlm.nih.gov/books/NBK531491/

Pravst I, Zmitek K, Zmitek J. Coenzyme Q10 contents in foods and fortification strategies. Crit Rev Food Sci Nutr. 2010;50(4):269-280. doi:10.1080/10408390902773037

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