CoQ10 — Energy Production & Recovery

Your body needs energy to move weight, recover between workouts, and keep performing when training gets hard. That energy comes from ATP, and Coenzyme Q10 (CoQ10) plays an important role in producing it.

But does taking more CoQ10 actually mean more strength, better endurance, or faster recovery? That’s where the science gets interesting.

What does CoQ10 actually do?

CoQ10 is naturally produced by your body and helps your mitochondria generate ATP, the energy your muscles use to function.

Think of mitochondria as your body’s power plants. CoQ10 helps keep the machinery running.

It also acts as an antioxidant, helping protect cells from oxidative damage caused by things like intense exercise.

Sounds like something every strength athlete should take, right? Not so fast.

Does it improve strength or recovery?

Some studies have shown improvements in exercise endurance, fatigue, and markers of muscle damage.

But a 2025 review of 24 studies found that while CoQ10 supplementation consistently increased blood CoQ10 levels, improvements in athletic performance were small and inconsistent. The certainty of the performance evidence was low to very low.

More recent research has reached similar conclusions, without robust evidence of an overall performance benefit.

The takeaway: CoQ10 is essential for energy production, but supplementing with more doesn’t automatically mean more ATP, bigger lifts, or faster recovery.

There may be some recovery benefits, but the evidence isn’t strong enough to call it a must-have supplement.

Ubiquinol vs. ubiquinone

You’ll see two forms of CoQ10 on supplement labels:

• Ubiquinone: The oxidized form, generally less expensive.
• Ubiquinol: The reduced form, which can offer better absorption depending on the formulation.

Both forms work within the same CoQ10 system in your body.

Dr. Rhonda Patrick discussed taking ubiquinol on the March 23, 2026, Huberman Lab podcast because of its potential benefits for mitochondrial function.

Ubiquinol may be worth considering, but better absorption hasn’t been proven to translate into better performance.

How much and when?

If you’re going to experiment with CoQ10, here’s what research has commonly used:

• Dosage: 100–300 mg daily. This is a studied range, not a proven optimal dose for strength athletes.
• When: With a meal containing fat for better absorption.
• Duration: Several weeks of consistent use, rather than taking it only before training.
• Which form: Either ubiquinone or ubiquinol. A quality formulation matters.

CoQ10 is generally well tolerated, although digestive discomfort can occur. It can also interfere with medications such as warfarin, so check for medication interactions before supplementing.

Athlete action plan — put it to the test

Here’s how I’d approach CoQ10 if you’re a strength athlete looking to improve recovery or training endurance.

1. Get the basics right first. Sleep, protein, calories, hydration, and consistent training. Don’t spend money trying to supplement your way around poor recovery habits.
2. Know what you’re trying to improve. CoQ10 isn’t proven to increase your squat, bench, or deadlift. If you’re experimenting with it, focus on fatigue and recovery rather than expecting a new PR.
3. Give it a fair trial. Research has commonly used 100–300 mg daily. A consistent 6–8-week trial with food is my practical suggestion for observing your response, not a scientifically established optimal athlete protocol. Choose a third-party-tested product.
4. Track your results. Record a couple of weeks of baseline performance, then monitor training weights, reps, workout fatigue, and next-day soreness. Keep your training and nutrition as consistent as possible.
5. Decide if it’s worth keeping. After 6–8 weeks, are you noticing meaningful improvements? If not, save your money. A personal trial isn’t scientific proof, but it can help you decide whether the supplement is worth continuing.

Bottom line: Don’t treat CoQ10 like a pre-workout. It’s not an instant energy boost, and taking more isn’t necessarily better.

My take

I like the science behind CoQ10. Anything involved in mitochondrial function and cellular energy is worth understanding, especially for athletes pushing their bodies through heavy training.

But there’s a big difference between something being essential to your body’s energy production and taking extra amounts actually improving performance.

If your training, nutrition, and sleep aren’t dialed in, CoQ10 isn’t going to fix that.

For healthy strength athletes, I’d put CoQ10 in the optional category, not the essentials. Interesting science, potential benefits, but not enough evidence to put it alongside creatine.

Build the foundation first. The supplements come second.

Research & References

1. Huberman Lab — The Best Vitality & Health Protocols with Dr. Rhonda Patrick (March 23, 2026)
2. Deng et al. (2025) — CoQ10 supplementation and exercise performance: systematic review and meta-analysis
3. Lu et al. (2026) — CoQ10, oxidative stress and physiological outcomes in athletes
4. Zhang et al. (2026) — CoQ10 analogs, oxidative stress, muscle and metabolism after exercise. This review includes CoQ10 analogs; its findings should not all be attributed to ordinary CoQ10 supplements.
5. NIH NCCIH — Coenzyme Q10: safety and interactions