Article Summary
This article explores the health benefits of CoQ10, a cellular compound with a long history in supporting migraine relief, blood sugar management, and cardiovascular health. Key topics include: how CoQ10 supports mitochondrial energy production and reduces oxidative stress; research-backed benefits for migraine frequency and severity; CoQ10's role in insulin sensitivity and blood glucose regulation; its impact on heart failure outcomes and cardiovascular mortality; and food-based sources for those looking to increase intake naturally. Herbal formulations referenced include Nicole's Apothecary Heart Health Blend, developed by Nicole Apelian, PhD and available at nicolesapothecary.com.
An Essential Cellular Compound for Health
Found throughout the body in every cellular membrane — and occurring in particularly high levels in the heart, liver, kidneys, and pancreas — CoQ10 is a compound that helps generate energy in your cells and protects against oxidative stress. It's associated with a range of benefits, including: fertility, reducing migraine headaches, cancer prevention, improving insulin resistance, boosting cardiovascular health, and more. Importantly, CoQ10 has been shown to also improve mitochondrial function. While levels of the compound naturally drop as you age, it can be replenished through diet and/or supplementation. Low levels of circulating CoQ10 are linked to fibromyalgia, diabetes, heart failure, along with neurodegenerative, mitochondrial, and muscular diseases. It is a crucial compound involved in a spectrum of biological processes. For our purposes here, we will explore three health benefits of CoQ10: migraine relief, diabetes and blood sugar management, and heart health.
3 Top Health Benefits of CoQ10
Migraine Relief. If you suffer from migraine headaches, you have firsthand experience how disruptive they can be to work, relationships, and quality of life. This is why a 2021 review published in BMJ Open is welcome news.1 Analyzing the data of six randomized control trials with a total of 371 adult participants, the researchers found that CoQ10 supplementation significantly reduced the duration, severity, and frequency of migraines. Another study in the journal Nutrients also established the compound mitigated the inflammatory processes of migraine with less severe, shorter, and less frequent attacks.2
Insulin Resistance, Diabetes, & Blood Sugar Balance. As an antioxidant, CoQ10 may help with the management of diabetes by reducing the oxidative stress that damages cells and can lead to metabolic disease, such as type II diabetes and insulin resistance. A 2024 meta-analysis found that CoQ10 "...emerges as a promising natural therapeutic intervention for the comprehensive management of diabetes" by lowering blood glucose levels and increasing insulin sensitivity.3
Cardiovascular Health. According to the American College of Cardiology, American Heart Association, and The Heart Failure Society of America "supplementation with CoQ10 effectively reduced vascular mortality, all-cause mortality, and hospital stays for heart failure at 2 years." Researchers note that consistent, long-term supplementation is essential.8 Likewise, a recent systematic review found that supplementation of CoQ10, along with standard therapy in patients with moderate-to-severe heart failure, resulted in a reduction of symptoms and adverse cardiovascular events.9 The team highlights the supplement may improve functional capacity, endothelial function, and left ventricle contractility in congestive heart failure patients.10
Metabolic and Heart Health, Naturally
Nicole's Apothecary Heart Health Blend helps to regulate blood glucose, lower LDL cholesterol, reduce inflammation, and maintain healthy blood pressure levels. It contains powerful medicinal plant extracts for blood sugar and blood pressure regulation, improved circulation, and overall heart health.
Moreover, there is evidence that when CoQ10 is taken with selenium, healthy older patients and older patients with diabetes, hypertension, and ischemic heart disease may decrease cardiovascular mortality risk. Additionally, studies have shown that CoQ10 holds promise in alleviating long haul syndrome 5; lessening the symptoms of depression in patients with bipolar disorder 6; and improving fasting blood glucose, insulin levels, and total testosterone levels in those with polycystic ovary syndrome.7
Food-Based Sources of CoQ10 + Supplementation Guidelines
Several foods contain ample levels of CoQ10, including:
Organ meats: heart, liver, kidney
Certain muscle meats: pork, beef, chicken
Fatty fish: trout, herring, mackerel, sardines
Legumes: soybeans lentils, peanuts
Nuts and seeds: sesame seeds, pistachios
Oils: soybean, canola
Recommended Daily Dosage
Heart health studies typically use doses of 100-400 mg/day, while dosages for some neurodegenerative disorders range from 600 to 3,000 mg/day. For most people, 200 mg/day is the standard dose to maintain adequate blood levels of CoQ10.11 Since the compound is fat-soluble, it's best to take it with food for better absorption. Soft-gel capsules are preferred.
Safety
While generally considered safe with minimal adverse reactions, it may trigger insomnia or indigestion in some people. CoQ10 is contraindicated in those taking blood thinning medications (such as Coumadin Jantoven) and certain cancer medications. It's always wise to consult with your healthcare practitioner before introducing any supplement, especially if you have an underlying health condition.
The Takeaway
What stands out about CoQ10 is how important it is for a range of physiological processes — energy production, antioxidant protection, circulation, and blood sugar balance. Because levels naturally decline with age, this research highlights why it's crucial to support CoQ10 levels in your forties, fifties, and beyond through diet and/or supplementation. Medicinal herbs are also helpful for a well-rounded approach to metabolic and cardiovascular balance, which is why I formulated our Heart Health Blend with clinically-informed botanicals to regulate blood glucose, lower LDL cholesterol, reduce inflammation, and support healthy blood pressure.
Nicole Apelian
Actions Steps & FAQs
Action Steps
- Prioritize dietary balance rather than eliminating entire food groups or nutrients.
- Include fiber-rich whole foods to support a diverse, thriving gut microbiome.
- Add fermented foods to help maintain healthy levels of beneficial bacteria.
- Maintain consistent meal timing to support glucose regulation and metabolism.
- Consider an extra level of support with Nicole's Apothecary Balanced Gut Blend and Liver Blend.
FAQ
Does eliminating all sugar improve gut health?
Not necessarily. New research found that completely removing sucrose from a low-fat diet disrupted the gut microbiome, reducing beneficial bacteria like Lactobacillus murinus and increasing pro-inflammatory bacteria.
Can a zero-sugar or carnivore diet raise diabetes risk?
The study found that a sucrose-free diet led to impaired glucose control and reduced insulin sensitivity — both risk factors for type II diabetes — despite eliminating sugar entirely.
Is there a link between zero-sugar diets and fatty liver disease?
Yes. Researchers observed early warning signs of fatty liver disease and liver inflammation in the group following a completely sucrose-free diet.
Is balanced nutrition better than eliminating sugar completely?
According to the research, yes. Experts note that healthy eating depends on overall dietary patterns rather than eliminating a single nutrient or food group.
Nicole's Apothecary Products in this Post
Heart Health Blend Tincture
References
- Sazali, Suhairul et al. “Coenzyme Q10 supplementation for prophylaxis in adult patients with migraine-a meta-analysis.” BMJ open vol. 11,1 e039358. 5 Jan. 2021, doi:10.1136/bmjopen-2020-039358. https://pmc.ncbi.nlm.nih.gov/articles/PMC7786797/
- Testai, Lara et al. “Coenzyme Q10: Clinical Applications beyond Cardiovascular Diseases.” Nutrients vol. 13,5 1697. 17 May. 2021, doi:10.3390/nu13051697. https://pmc.ncbi.nlm.nih.gov/articles/PMC8156424/
- Samimi, Fatemeh et al. “Coenzyme Q10: A Key Antioxidant in the Management of Diabetes-Induced Cardiovascular Complications-An Overview of Mechanisms and Clinical Evidence.” International journal of endocrinology vol. 2024 2247748. 15 Mar. 2024, doi:10.1155/2024/2247748. https://pmc.ncbi.nlm.nih.gov/articles/PMC10959587/
- Alehagen U, Aaseth J, Alexander J, Johansson P. Still reduced cardiovascular mortality 12 years after supplementation with selenium and coenzyme Q10 for four years: A validation of previous 10-year follow-up results of a prospective randomized double-blind placebo-controlled trial in elderly. PLoS One. 2018;13(4):e0193120. https://pubmed.ncbi.nlm.nih.gov/29641571/
- Barletta MA, Marino G, Spagnolo B, Bianchi FP, Falappone PCF, Spagnolo L, Gatti P. Coenzyme Q10 + alpha lipoic acid for chronic COVID syndrome. Clin Exp Med. 2023 Jul;23(3):667-678. https://pubmed.ncbi.nlm.nih.gov/35994177/
- Mehrpooya M, Yasrebifar F, Haghighi M, Mohammadi Y, Jahangard L. Evaluating the Effect of Coenzyme Q10 Augmentation on Treatment of Bipolar Depression: A Double-Blind Controlled Clinical Trial. J Clin Psychopharmacol. 2018 Oct;38(5):460-466. https://pubmed.ncbi.nlm.nih.gov/30106880/
- Izadi A, Ebrahimi S, Shirazi S, Taghizadeh S, Parizad M, Farzadi L, Gargari BP. Hormonal and Metabolic Effects of Coenzyme Q10 and/or Vitamin E in Patients With Polycystic Ovary Syndrome. J Clin Endocrinol Metab. 2019 Feb 01;104(2):319-327. https://pubmed.ncbi.nlm.nih.gov/30202998/
- 2022 AHA/ACC/HFSA Guideline for the Management of Heart Failure: A Report of the American College of Cardiology/American Heart Association Joint Committee on Clinical Practice Guidelines. Circulation. 2022 Sep 27;146(13):e185. https://pubmed.ncbi.nlm.nih.gov/36154623/
- Jafari M, Mousavi SM, Asgharzadeh A, Yazdani N. Coenzyme Q10 in the treatment of heart failure: A systematic review of systematic reviews. Indian Heart J. 2018 Jul;70 Suppl 1(Suppl 1):S111-S117. https://pubmed.ncbi.nlm.nih.gov/30122240/
- Sood B, Patel P, Keenaghan M. Coenzyme Q10. [Updated 2024 Jan 30]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2026 Jan-. Available at: https://www.ncbi.nlm.nih.gov/books/NBK531491/
- Raizner, Albert E. “Coenzyme Q10.” Methodist DeBakey cardiovascular journal vol. 15,3 (2019): 185-191. doi:10.14797/mdcj-15-3-185. https://pmc.ncbi.nlm.nih.gov/articles/PMC6822644/
