# Power Your Cells From the Inside

Published March 2026 • 5 min read
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### Key Takeaways

- CoQ10 is critical for ATP production in every cell
- Levels decline significantly after age 40
- Statin drugs deplete CoQ10 — supplementation is essential if you take them
- Ubiquinol form is better absorbed than ubiquinone, especially after 40

Coenzyme Q10 sits at the heart of your mitochondria's energy production chain. Without it, your cells can't efficiently convert food into ATP — the energy that powers everything you do. After 40, your body produces significantly less CoQ10, and if you're on statins, the depletion is even worse.

## Why CoQ10 Matters

CoQ10 (also called ubiquinone) is an essential component of the electron transport chain — the final step of cellular energy production in your mitochondria. It shuttles electrons between enzyme complexes, enabling the production of ATP. Without adequate CoQ10, this chain slows down and energy production drops.

Beyond energy, CoQ10 is one of the most potent fat-soluble antioxidants in your body, protecting cell membranes, LDL cholesterol, and mitochondrial DNA from oxidative damage. Your heart — the most energy-demanding organ — contains the highest CoQ10 concentrations. When levels fall, the heart is often the first organ to show reduced function.

## The Decline and Depletion

CoQ10 production peaks around age 20 and declines steadily. By 80, heart CoQ10 levels are roughly 50% of what they were at 20. This coincides with the age-related decline in mitochondrial function that underlies fatigue, reduced exercise capacity, and increased disease risk.

Statin drugs — taken by over 200 million people worldwide — block the same enzymatic pathway that produces both cholesterol and CoQ10. Statin users often experience muscle pain, fatigue, and weakness that may be partly due to CoQ10 depletion. The evidence for CoQ10 supplementation in statin users is strong enough that some countries require warning labels recommending it.

## Should You Supplement?

If you're over 40 or taking statins, CoQ10 supplementation makes strong sense. Use ubiquinol (the reduced, active form) rather than ubiquinone — it's significantly better absorbed, especially in older adults whose bodies are less efficient at converting ubiquinone to ubiquinol. Typical dose: 100-200mg daily with a fat-containing meal.

Heart failure patients benefit from higher doses (300mg daily), and a landmark randomised trial (Q-SYMBIO) showed that CoQ10 supplementation reduced cardiovascular death by 43% in heart failure patients over 2 years. For general health and energy, 100-200mg of ubiquinol daily is the sweet spot. It's one of the most evidence-based supplements for mitochondrial support.

#### Who Is This For?

Anyone interested in evidence-based longevity strategies, health optimisation, and understanding the latest research on ageing and healthspan.

#### Consult Your Doctor If...

You are pregnant, breastfeeding, taking prescription medications, or have a pre-existing medical condition. This content is educational and does not replace professional medical advice.

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Medical Disclaimer: This content is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare provider before starting any new supplement or making changes to your health regimen.

#### Sources & References

1. JACC Heart Failure - Q-SYMBIO Trial Results
2. Mitochondrion - CoQ10 and Electron Transport Chain
3. BioFactors - Age-Related Decline in CoQ10 Levels
4. Pharmacology & Therapeutics - Statins and CoQ10 Depletion