Coenzyme Q10 (CoQ10) supplements have become increasingly popular — and for good reason. While the human body produces CoQ10 on its own, this capacity tends to diminish with age. Without adequate CoQ10, the body cannot efficiently access the energy stored in carbohydrates and fats, because CoQ10 plays a critical role in the electron transport chain — specifically in moving electrons from complexes I and II to complex III, where ATP (your cells’ primary energy currency) is synthesized through a process called oxidative phosphorylation.
As CoQ10 supplements have multiplied, so have claims about which form is best absorbed. A 2020 study by Pravst et al. set out to compare the bioavailability of three different CoQ10 supplement forms in a group of 21 healthy, non-obese adults aged 65 and older who were not taking prescription medications. To establish a clean baseline, participants took no supplements other than vitamin D and calcium for two weeks before the study began.
The researchers tested a dose of 100 mg — significantly higher than the typical dietary intake of CoQ10, which they estimated at just 3–5 mg per day. The three supplements were tested in rotation using a crossover design: participants came in for an overnight stay, received one supplement with breakfast, had blood drawn at ten time points over the following 48 hours, then returned two weeks later for the next supplement, and again after another two weeks for the third.
The branded supplement tested — Q10Vital® — increased plasma ubiquinol levels 2.4 times more than either the ubiquinone or ubiquinol capsules it was compared with. Interestingly, all three forms primarily raised plasma ubiquinol rather than ubiquinone, regardless of which form was ingested — suggesting that the body converts CoQ10 to its active ubiquinol form regardless of the starting form.
Participants’ CoQ10 levels had returned to baseline by the time of each subsequent visit, though levels were still elevated at the 48-hour mark.
A Practitioner’s Perspective
A 2.4-fold difference in bioavailability is notable, but it would not be sufficient on its own to lead me to recommend this product over others. As a practitioner, I would also look at the cost of the supplement and at the full ingredient list — particularly any excipients or additional compounds that might be contraindicated for a specific client.
I would also flag that this study tested a branded product (Q10Vital®) and did not include a conflict of interest statement — meaning the paper neither disclosed nor ruled out a financial relationship between the authors and the supplement manufacturer. This does not invalidate the findings, but it is worth keeping in mind when interpreting the results. Bioavailability studies of branded supplements are sometimes industry-funded, and that context matters when weighing the evidence.
As always, the best supplement for any individual depends on their specific health needs, their full medication and supplement picture, and practical considerations like cost and tolerability — not bioavailability data alone.
Don’t Overlook the Role of Exercise
While adequate CoQ10 along with oxygen and fuel — carbohydrates, fats, or protein — are needed to move electrons through the electron transport chain, physical activity matters too. Research by Porter et al. (2015) found that resistance exercise training alters mitochondrial function in human skeletal muscle, increasing the capacity of ubiquinone to transport electrons from Complex I to Complex III, resulting in greater ATP production. In other words, a CoQ10 supplement can only go so far — regular resistance training can expand your mitochondria’s ability to put CoQ10 to work.
This is one more reason why movement matters at every age, and particularly as CoQ10 production naturally declines. A well-chosen supplement and a consistent exercise habit work together in ways that neither can achieve alone.
References:
Porter, C., Reidy, P. T., Bhattarai, N., Sidossis, L. S., & Rasmussen, B. B. (2015). Resistance exercise training alters mitochondrial function in human skeletal muscle. Medicine & Science in Sports & Exercise, 47(9), 1922–1931. https://doi.org/10.1249/mss.0000000000000605
Pravst, I., Rodríguez Aguilera, J. C., Cortes Rodriguez, A. B., Jazbar, J., Locatelli, I., Hristov, H., & Žmitek, K. (2020). Comparative bioavailability of different coenzyme Q10 formulations in healthy elderly individuals. Nutrients, 12(3). https://doi.org/10.3390/nu12030784
The content of this blog is for educational purposes and is not intended as medical advice. Please work with a qualified healthcare provider for personalized guidance.
Northern Nutritionals 
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