Coenzyme Q10 (CoQ10): Benefits for Blood Pressure and Exercise Performance

What the research actually shows about CoQ10 for heart health and athletic performance.

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By the Ration Editorial Team · Reviewed against primary research · Updated July 13, 2026

Coenzyme Q10, or CoQ10, is a naturally occurring compound found in nearly every cell in your body.

It plays a central role in the mitochondria, the parts of cells that generate energy from food.

CoQ10 also works as an antioxidant, helping to neutralize free radicals that can damage cells.

Levels of CoQ10 tend to decline with age, and certain medications, like statins, can lower them further.

CoQ10 shuttles electrons within the mitochondrial chain that produces ATP, the energy currency of cells.

Because of this, tissues with high energy demands, like the heart and skeletal muscle, contain some of the highest concentrations of CoQ10 in the body.

Its antioxidant properties may also help protect blood vessels and reduce oxidative stress, which is thought to contribute to its effects on blood pressure^[6][9].

This is where the evidence for CoQ10 is strongest.

Multiple meta-analyses of randomized controlled trials have found that CoQ10 supplementation is associated with reductions in systolic blood pressure^{[4][9][10][12]}.

A dose-response meta-analysis in people with cardiometabolic disorders found that higher doses tended to produce larger reductions, though effects varied by study population^[9].

A narrative review points to anti-inflammatory and antioxidant mechanisms, particularly improved function of the endothelium, the inner lining of blood vessels, as a likely explanation^[6].

Older meta-analyses going back to 2009 have reported similar findings, suggesting this effect has held up over more than a decade of research^[12].

That consistency across independent analyses is part of why blood pressure carries the strongest evidence grade for CoQ10 in this class of supplements.

CoQ10 has also been studied for its effects on VO2max, a measure of how efficiently your body uses oxygen during exercise, and a strong marker of cardiovascular fitness.

Research in this area shows a consistent direction toward improved VO2max with supplementation^[1][3].

A study focused specifically on exercise tolerance and muscle strength found supportive effects on functional capacity^[3].

The proposed mechanism ties back to mitochondrial energy production: more efficient ATP generation in muscle cells may translate to better oxygen utilization during physical effort^[1].

• ↓Systolic Blood PressureAHuman trials

  Research may lower Systolic Blood Pressure · strong agreement · 6 studies

  View 5 studies on PubMed

  • Dose-Response Effect of Coenzyme Q10 Supplementation on Blood Pressure among Patients with Cardiometabolic Disorders: A Grading of Recommendations Assessment, Development, and Evaluation (GRADE)-Assessed Systematic Review and Meta-Analysis of Randomized Controlled Trials (2022)
  • Blood pressure lowering efficacy of coenzyme Q10 for primary hypertension (2016)
  • Blood pressure lowering efficacy of coenzyme Q10 for primary hypertension (2009)
  • Omega-3 fatty acids and cardiovascular disease (2015)
  • The protective effects of coenzyme Q10 on blood pressure: a narrative review of anti-inflammatory and antioxidant mechanisms (2025)
• ↑VO2maxAHuman trials

  Research may raise VO2max · strong agreement · 6 studies

  View 5 studies on PubMed

  • Can coenzyme Q10 supplementation reduce exercise-induced muscle damage and oxidative stress in athletes? A systematic review and meta-analysis (2025)
  • The effects of coenzyme Q10 supplementation on biomarkers of exercise-induced muscle damage, physical performance, and oxidative stress: A GRADE-assessed systematic review and dose-response meta-analysis of randomized controlled trials (2024)
  • Effects of coenzyme Q10 analogs on oxidative stress, muscle, and metabolism after exercise: A meta-analysis and systematic review (2026)
  • Randomized crossover clinical trial of coenzyme Q10 and nicotinamide riboside in chronic kidney disease (2023)
  • Creatine monohydrate supplementation for older adults and clinical populations (2025)

Beyond blood pressure and VO2max, researchers have also looked at whether CoQ10 reduces exercise-induced muscle damage and soreness.

Here the picture is less clear. A systematic review and meta-analysis in athletes found some reduction in oxidative stress markers but inconsistent effects on muscle damage itself^[2].

A separate GRADE-assessed dose-response meta-analysis reached similarly mixed conclusions on physical performance and muscle damage biomarkers, noting that certainty of evidence was often low to moderate^[7].

CoQ10 has also been tested in people with chronic kidney disease, sometimes alongside nicotinamide riboside, though results in this population have been more exploratory than definitive^[8].

CoQ10 occurs naturally in a range of foods, though in much smaller amounts than what's used in supplement trials.

• Organ meats, such as heart, liver, and kidney
• Fatty fish, including salmon, mackerel, and sardines
• Beef and pork
• Whole grains
• Nuts and seeds, particularly peanuts and sesame seeds
• Vegetable oils, such as soybean and canola oil
• Vegetables like spinach, broccoli, and cauliflower

Supplemental CoQ10 comes in two main forms: ubiquinone and ubiquinol, the latter being the reduced, more readily absorbed form.

Doses used in clinical trials for blood pressure and exercise outcomes have ranged widely, often between 100 and 300 mg per day, though the exact amount used across studies in this database varies^[4][9].

CoQ10 is generally well tolerated in clinical trials, with side effects reported as mild when they occur.

• Mild digestive upset, such as nausea or stomach discomfort
• Headache
• Insomnia when taken later in the day
• Potential interaction with blood-thinning medications like warfarin

People taking blood pressure medications should be aware that combining them with CoQ10 could theoretically compound blood-pressure-lowering effects, based on the mechanisms described in the research^[6].

As with any supplement, people with existing health conditions or those on prescription medications may want to discuss it with a healthcare provider before starting.

• People with elevated blood pressure looking for adjunctive, evidence-supported options^[4][9][10]
• Older adults, since natural CoQ10 levels decline with age
• People taking statins, which can lower endogenous CoQ10 levels
• Athletes or active people interested in VO2max and exercise capacity^[1][3]
• People with cardiometabolic conditions, where much of the blood pressure research has focused^[9]

CoQ10 has some of the more consistent supplement evidence available for modestly lowering systolic blood pressure and improving VO2max.

Its effects on exercise-induced muscle damage and soreness are less convincing, with mixed results across meta-analyses^[2][7].

For people focused on cardiovascular markers or aerobic fitness, the current research offers a reasonably solid, if modest, case.