As of 2015, scientific research is unclear if using coenzyme Q10 promotes weight loss in obese individuals, according to Mayo Clinic. People with higher body mass indexes may have lower CoQ10 levels. Although scientists have conducted some CoQ10 testing, confirming these findings requires additional research. The scientific establishment also lacks evidence that CoQ10 improves athletic performance in healthy individuals, as noted by Oregon State University. The body produces CoQ10, a fat-soluble compound, and other sources include food and dietary supplements.
CoQ10 acts as an antioxidant in cells and lipoproteins, as Oregon State University explains. The compound is present in foods such as broccoli, fried beef and chicken, soybean and canola oils, peanuts, and rainbow trout, and consumers can obtain CoQ10 as an over-the-counter dietary supplement in the United States. Adults typically take from 30 to 100 milligrams daily as supplemental doses, which are substantially higher than those that people generally consume daily in foods.
As of 2015, there are no reports of major negative side effects when patients take CoQ10 supplements in oral doses up to 600 milligrams daily for as long as 30 months and 1,200 milligrams daily for as long as 16 months, as reported by Oregon State University. However, minor side effects include loss of appetite, diarrhea, nausea, heartburn and upset stomach. When taking more than 100 milligrams daily, consumers can divide their doses into two or three daily portions to reduce the side effects.