CoQ10 supplements: ubiquinone vs ubiquinol, strengths and how to choose

Coenzyme Q10, or CoQ10, is a nutrient your own cells make and use to produce energy, and it's one of the most popular antioxidants in the supplement aisle. This guide explains ubiquinone vs ubiquinol, strengths, softgels vs capsules vs liquids, how to read the bottle, and the CoQ10 supplement options we carry.

Most people come in asking for "CoQ10" and then find two names on the shelf, five strengths and three formats. Here's how to sort them out. It's written for people in their 40s and beyond, people who exercise regularly, and anyone who wants an antioxidant to sit alongside their omega-3s. If you'd like a hand, bring your list to the supplement aisle at either store.

What is coenzyme Q10?

Coenzyme Q10 is a vitamin-like, fat soluble compound found in nearly every cell and tissue in the body. The name coenzyme Q comes from quinone, the family of compounds it belongs to, and the 10 refers to the ten units in its tail. It sits in the mitochondria, the part of the cell that turns food into usable energy (ATP), and it's most concentrated in hard-working organs such as the heart, liver and kidneys. CoQ10 is also an antioxidant, which means it helps protect cells from oxidative damage.

The body makes its own CoQ10, and we get a little from foods such as organ meats, fatty fish, meat and nuts. In humans, CoQ10 travels in the blood alongside fats. Natural production tends to decrease with age, particularly from midlife on, which is one reason a CoQ10 supplement is a common choice for people in their 40s and beyond.

CoQ10 is less about a quick boost and more about a steady daily habit.

What is the supplement CoQ10 used for?

On Canadian labels, CoQ10 supplements carry two main claims: that coenzyme Q10 helps maintain or support cardiovascular health, and that it's an antioxidant for the maintenance of good health. That's why you'll find it with our heart health and antioxidants supplements. People also look at it for everyday energy, since it's involved in how every cell makes energy, and people who exercise regularly often add it to their routine.

You'll see plenty written about CoQ10 and specific health conditions. Research is ongoing in several areas and the evidence is still building, so we keep to what's on the label: heart health support and antioxidant protection.

Ubiquinone vs ubiquinol

CoQ10 exists in two forms, and the body switches between them. Labels list one or the other.

Both are real CoQ10. Many people start with ubiquinone; people over 40, or anyone who wants the active form, often choose ubiquinol. Natural Factors Ubiquinol Active CoQ10 uses Kaneka QH ubiquinol in organic flaxseed oil, in 100 mg and 200 mg softgels.

How much CoQ10 is in a capsule?

CoQ10 is sold from 100 mg to 400 mg per softgel or capsule. Higher numbers aren't automatically better; they let you take fewer pills for the same daily amount. Common strengths on our shelf:

• 100 mg: the everyday starting point, from Natural Factors and Naka.
• 200 mg: a popular once-a-day strength; Naka Platinum CoQ10 200 mg is one a day.
• 300 mg: New Roots Co-Enzyme Q10 300 mg comes in a vegetable capsule, made by fermentation.
• 400 mg: Natural Factors Coenzyme Q10 400 mg, for people who want a higher amount in one softgel.

How much to take, and how often, is on each label. Follow it.

Softgels, capsules and liquids

Because CoQ10 is fat soluble, the way it's delivered matters, and that's where the formats differ.

Vegetable capsules, like New Roots' 300 mg, suit vegetarians, since most softgels are gelatin. NFH CoQ10 SAP, from a Canadian practitioner line, comes as capsules too. Whatever the format, take CoQ10 with a meal that has some fat in it.

NFHCoQ10 SAPA practitioner-line CoQ10 in capsules. 60 capsules.Shop →

How to read a CoQ10 supplement label

1. Find the form. The medicinal ingredients say coenzyme Q10 (ubiquinone, sometimes written ubidecarenone) or ubiquinol.
2. Check the amount per softgel or capsule. Then check the serving: one a day, or more.
3. Look at the base. Oils such as MCT or flaxseed, and lecithin, help absorption. Some add piperine from black pepper.
4. Check the shell. Softgels are usually gelatin; choose a vegetable capsule or a liquid if you avoid gelatin.
5. Note the source and quality. "Naturally fermented" or "trans isomer" tells you it's the same form the body makes.
6. Read the cautions. Each bottle lists its own cautions, including any medications to check against. Read them before you start.
7. Read the directions and the NPN. Follow the label for how many and when. An eight-digit NPN shows the product is licensed for sale in Canada.

Other antioxidants on the heart health shelf

CoQ10 shares the shelf with a few other popular antioxidants. Each does a different job, and some people take them together.

• NAC (N-acetyl cysteine) is a building block for glutathione, an antioxidant the body makes itself. CanPrev NAC+ adds L-glycine and selenium, and it's vegan. Our milk thistle guide covers NAC in liver formulas.
• Resveratrol is the polyphenol red grapes are known for. AOR, a family-run Calgary company, makes Acta-Resveratrol with 40 mg of trans-resveratrol per capsule, and Natural Factors ResveratrolRich is a concentrate from red grape skins and Japanese knotweed.
• Combinations. Preferred Nutrition pairs CoQ10 with omega-3 fish oil and plant sterols in one softgel, and several women's and men's multis add CoQ10 too; see our women's multivitamin guide.

Omega-3s are the other big name in heart health; our omega-3 label guide explains EPA and DHA.

Questions we get a lot

What happens if I take CoQ10 every day?

CoQ10 is made to be taken daily, and it tops up a nutrient your body already makes and uses. Most people take it with breakfast or dinner as part of a routine. Follow the directions on your bottle.

Is ubiquinol better than CoQ10?

Ubiquinol is CoQ10, in its reduced, active form. It's absorbed more readily, especially as we get older, and it costs a little more. Ubiquinone is the classic form and good value.

Should I take CoQ10 with food?

Yes. It's fat soluble, so take it with a meal that has some fat in it.

Can I get CoQ10 from food?

A little. Organ meats such as heart and liver, fatty fish like sardines and mackerel, meat and nuts all contain some, but in much smaller amounts than a supplement.

Is there a vegan CoQ10?

CoQ10 made by fermentation is vegan, so the question is the capsule. New Roots Co-Enzyme Q10 300 mg comes in a vegetable capsule, and CanPrev's liposomal liquid avoids softgels altogether. Most softgels are gelatin.

Shop CoQ10 in Bedford, Dartmouth or online

You'll find CoQ10 with our heart health and antioxidants supplements at both stores: 486 Starboard Drive in Bedford and 590 Portland Street in Dartmouth, open seven days. In HRM, order by 11 am with Luminate Express for same-day delivery, or choose pickup. Anywhere else in Canada, orders over $80 ship free.

Sources: product labels and listings for the items shown. This article is general information, not medical advice.