Coenzyme Q10
Mitochondrial electron-transport cofactor.
Why
Mitochondrial electron-transport cofactor. RCT evidence in statin-associated fatigue and chronic fatigue syndrome. Ubiquinol form has better bioavailability.
How it works
Mitochondrial electron-transport chain cofactor (complex I → III); also a lipid-phase antioxidant.
Expected onset · Statin-myalgia effects often emerge by 4–8 weeks
How to take
Dosage
100–200 mg/day of ubiquinone or ubiquinol, taken with a fat-containing meal. Statin-myalgia trials commonly use 100 mg/day.
Timing
With a meal containing fat
On the label
Ubiquinol (reduced) has higher bioavailability than ubiquinone, especially in older adults.
Safety
Evidence
Qu 2018 J Am Heart Assoc meta-analysis (12 RCTs, n=575): CoQ10 supplementation significantly reduced statin-associated muscle pain, weakness, cramps, and tiredness vs placebo. Skarlovnik 2014 Med Sci Monit RCT (n=50): 100 mg/day CoQ10 for 30 days improved statin-related muscle symptoms in 75% of patients vs 0% on placebo. Best-anchored use case for CoQ10.
Where to get it
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