What Are the CoQ10 Benefits for Men? A Complete Guide to Supplementation

In an age where we're constantly inundated with innovation and self-optimization, getting a clear answer on what and how to supplement nutrition is murky at best. Maybe you take fish oil every morning or taurine or creatine before workouts for a boost. If you've heard about CoQ10 benefits for men and are curious about how it might help you, we've put together a deep dive on CoQ10 supplements.

What Is CoQ10?

CoQ10 is a nutrient that has high-antioxidant power and properties, which protect the body and keep it healthy and strong. It's alleged to help decrease the risk of developing age-related diseases later in life.

“It's in the coenzyme family, meaning, it helps make sure enzymes in the body work properly,” explains Ginger Hultin MS RDN CSO, a Seattle-based registered dietitian nutritionist, and author of Meal Prep for Weight Loss 101. And, since it’s an antioxidant, it’s particularly useful in supporting the immune system by lowering inflammation and promoting anti-aging, as well as muscle recovery and function of hard-working tissues like the heart and liver.

There are many benefits of CoQ10 for men, including improved heart health, fitness level, and training performance. In fact, research has shown benefits of CoQ10 supplement to even support strenuous exercise.

“There's some evidence it can help improve aerobic capacity and maximum oxygen consumption,” Hultin notes.

How Much CoQ10 Should You Take?

There's no standard dosing recommendation. It’s often available on the market, as a CoQ10 supplement, in doses that range from as little as 30mg to as high as 600mg. It’s perfectly fine to consume CoQ10 through diet and food intake alone, rather than supplementation. With that method, you’ll likely consume between 30mg and 90mg daily, without help from or benefits of a CoQ10 supplement, Hultin notes. However, Hultin suggests taking a supplement in order to maximize intake and reap sufficient CoQ10 benefits for men.

With the addition of a CoQ10 supplement, you’ll find it easier to guarantee intake each day and see more notable rewards. Hultin recommends taking a supplement containing 200mg CoQ10 twice daily, as research has found 200mg to be the sweet spot, as a safe, reliable, and common dose for potency and benefits. However, it’s important to note that the amount of CoQ10 you choose to supplement with and consume in a day may vary, based on your individual needs. So, CoQ10 supplement dosages may range, containing anywhere from 30mg to 600mg.

Always speak with your doctor or dietitian first to make sure you’re taking your ideal amount for both safety and maximum CoQ10 benefits. (Side note: You should always get the green light from your doctor or dietitian before supplementing with anything, really, just to be safe.)

CoQ10 Benefits for Men

The purported benefits of CoQ10 supplements are what brought you here, so let's dive into what we know so far.

Prevents and Treats Migraines

Some studies have found CoQ10 to be helpful in people who tend to suffer from migraines and head pain. Taking a CoQ10 supplement can help relieve tension and pain, as it has antioxidant powers, and can also mitigate both duration and severity of migraine symptoms. So, it’s worth trying if you suffer from migraines regularly. You’ll likely find migraines to become increasingly sporadic and less frequent over time, as a positive result.

Improves Cardiovascular Health and Blood Sugar Control

Research supports the association between CoQ10 supplements and heart health. “It seems, CoQ10 appears to play a role in helping people with heart failure, ischemic heart disease, and possibly hypertension,” Hultin explains. Of course, these conditions are multifactorial, so before you start supplementing for CoQ10 vitamin benefits, speak with a doctor first to address the pros and cons, what correct dosing should be for your individual needs, and any potential side effects you might be more susceptible to or should be wary of.

What’s more, CoQ10 supplementation may provide benefits for blood sugar regulation and diabetes prevention. “CoQ10 may have a positive impact on blood sugar control and diabetes, as it's been shown to improve glucose metabolism, decrease oxidative stress, and enhance insulin sensitivity,” explains registered dietitian Trista Best, MPH, LD, RD. These effects may benefit individuals with diabetes and help prevent the development of the condition by decreasing risk.

Boosts Fertility and Sperm Count

CoQ10 supplements may offer fertility benefits. A recent study found antioxidants to be helpful in improving fertility and sperm motility, thanks to their ability to fight oxidative stress. What’s more, studies have shown there to be CoQ10 benefits for men in relation to sperm concentration, quality and motility. A 2021 study published in Antioxidants found that men taking a daily CoQ10 supplement experienced improved sperm count, motility and quality, as well as fertility, after three to six months. These fertility benefits subsided with the cessation of supplementation, too, which demonstrates a direct correlation, and thus notable coq10 benefits for men, with consistent use.

Decreases Risk of Developing Cancer

We can’t exactly say CoQ10 reduces cancer risk, but there is some evidence to support CoQ10’s anti-cancer properties. That being said, these anti-cancer effects likely relate to CoQ10’s ability to reduce inflammation and fight oxidative stress and free radical damage—both of which may lead to increased risk of cancer. CoQ10 acts as an antioxidant and lowers inflammation, meaning, it does in fact have anti-cancer effects. However, what this means, in relation to how it works in a man’s body with cancer present, isn’t quite known yet, and is still undergoing research.

Relieves Symptoms of Parkinson’s Disease or Other Neurological Issues

More research is needed to fully support CoQ10 benefits for men in relation to treating neurological disorders, such as Parkinson’s Disease. However, a few studies do suggest potential. “CoQ10 has shown potential in aiding the relief of symptoms in neurological disorders, including Parkinson's disease, as it acts as an antioxidant to reduce oxidative stress and supports mitochondrial function, which can help protect neurons and slow the progression of neurodegenerative diseases,” explains Best. To fully understand the connection between these neurological conditions and any benefits that come from taking a CoQ10 supplement, a lot more research is required. With what’s available, it seems to be due to antioxidant properties, again.

Are There Side Effects or Risks Associated With CoQ10?

Since the body actually produces CoQ10 on its own, meaning it’s a safe nutrient your body knows how to handle, taking it orally in supplement form shouldn’t be much of a concern. Just don’t go overboard with daily dosages and exceed your ideal intake, or else you might experience a few minor side effects due to overuse.

“There have been some adverse reactions reported over time, such as diarrhea, nausea, vomiting, dizziness, and stomach upset,” Hultin says. However, it’s not common. Speak with your doctor or dietitian to figure out the right dosage for you, to be safe.

Best Food Sources of CoQ10

While the body naturally produces CoQ10, levels can be raised through consumption of specific foods, similar to how you get branch-chain amino acids from consuming protein.

1. Fatty Fish

Fatty fish, including salmon, tuna, sardines, herring and mackerel, offer between 15 to 70mg/kg of CoQ10 per serving. Hultin also notes that fatty fish are a great high-protein snack, with healthy fats for anti-inflammatory benefits, in the form of omega-3s, which boosts the heart health improvements from CoQ10 content even further. Enjoy herring or sardines on a slice of toast or a couple of whole-grain crackers for a quick and easy, clean and delicious snack.

2. Eggs

Eggs have about 1 to 4mg/kg of CoQ10 per serving, and they’re a great food to keep on hand at home for weekly meals and snacks as a meal-prep staple. “You can safely eat eggs daily, which is great, because they're rich in protein and other nutrients, too, such as vitamin D and choline, for brain power and energy levels,” Hultin notes. Prepare a batch of egg cups in advance and store them in the freezer for the week—a few seconds to heat, and you’re out the door.

3. Yogurt

Yogurt has about 0.3mg/kg of CoQ10 per serving and is also a terrific option for a protein-dense breakfast on the go or for fueling post-workout to repair muscle damage and recover. For instance, Hultin notes a few other benefits of yogurt, such as high calcium and phosphorus content, for improving bone health and supporting workouts.

4. Olive Oil

Olive oil has between 114 to 160mg/kg of CoQ10 per serving, and it’s a heart-healthy option for oil, which is why it’s a staple of the Mediterranean Diet, Hultin notes, which is touted for lowering inflammation, supporting heart health, and decreasing risk of disease with age. Add drizzled olive oil to salad, veggie sticks, spreads and dips (such as hummus), yogurt, or over toast. “Olive oil also boosts absorption of fat-soluble vitamins and enhances overall flavor,” Hultin says.

5. Peanuts

Peanuts offer around 27 mg/kg of CoQ10 per serving and are an easy, quick snack with a nice dose of filling fiber, protein, and heart-healthy fats. Prep a batch of trail mix to have on hand during the week and use it in various ways, such as to top a bowl of oatmeal or yogurt, for some texture on a piece of fruit or homemade frozen Greek yogurt bar, as a hearty cereal to enjoy with milk, or to be savored as is. Mix peanuts, dried fruit, and seeds, such as pumpkin seeds, for a healthy trail mix or granola for a daytime snack, bike ride, hike, or workout.

Are CoQ10 Supplements Safe?

There's no recommended dosage for CoQ10 (remember, there’s a range) or warning regarding limitations or a maximum value, so we can’t determine what “too much” really looks like. The best way to guarantee safety is to purchase based on quality and to choose a regulated product that has reliable third party certifications, as these represent safety, Hultin suggests. Your doctor or dietitian should be able to help provide brand recommendations, as well as dosage suggestion, which can help ensure safety, too.

“Whether or not someone should supplement will rely on their medical history, risk factors, lifestyle, and goals,” Hultin notes. That’s where a professional can determine whether taking CoQ10 is safe or not.

Does CoQ10 Increase Male Fertility/Sperm Count?

Yes, benefits of CoQ10 for men include boosting fertility and sperm count. “CoQ10 is believed to boost fertility and sperm count by enhancing mitochondrial function, which plays a crucial role in sperm production and motility,” explains Best. And, CoQ10 acts as an antioxidant, meaning it helps protect sperm cells from damage due to oxidative stress, and also works to improve energy production in mitochondria. So, it’s definitely worth talking to your doctor about, if you're a male struggling with fertility.

Does CoQ10 Help With Concentration?

It may help with concentration, but more research is needed to fully back this up. According to Hultin, research has shown there to be a decline in CoQ10 levels in the body over time and with age. “Some studies have suggested that correcting deficiencies in older adults could help prevent neurodegeneration,” Hultin explains. Still, we need to wait for more research to surface in order to fully understand the connection between higher levels of CoQ10 in the body and its impact on brain health and any potential benefits.

Does CoQ10 Boost Testosterone?

CoQ10 may boost testosterone levels and offer benefits for testosterone production and function. “This is because CoQ10 helps support the biosynthesis of hormones in the body, including testosterone, and also acts as an antioxidant, thus protecting the testes from oxidative damage,” Best says. However, research is limited, and so more studies are required to really validate these effects and support a relationship between the two.

Can CoQ10 Improve Memory?

We can’t say for sure, as there isn’t enough information available to determine whether memory retention is included among CoQ10 benefits for men. Hultin notes that there are a few preliminary animal studies on memory and learning, such as studies conducted on rats; however, we can’t be certain of any memory benefits in men as a result of CoQ10 supplements until more research on humans becomes available.