Does CoQ10 improve exercise performance or recovery?
Verdict: Uncertain
CoQ10 [coenzyme Q10] supplements reliably raise blood levels, but evidence that they meaningfully improve exercise performance remains inconsistent. Reviews report reductions in several recovery-related blood markers, while dependable improvements in soreness or functional recovery have not been established. [1] [2] [6] [7] [8]
Evidence confidence: very low to low for the outcomes assessed by Deng and colleagues. Confidence varies by outcome.
The claim
CoQ10 [coenzyme Q10] supplements improve exercise performance or recovery in healthy adults.
Why the claim sounds plausible
CoQ10 is naturally present in the body. It helps cells produce energy and also acts as an antioxidant. That gives researchers a reason to study it. It does not tell us whether adding more improves performance in a person who already has enough. [2], [5]
To answer that question, we need comparisons with a placebo, a look-alike supplement without the active ingredient. The outcomes also matter: completing an exercise test, feeling less sore and showing a change in a blood test answer different questions.
What the best evidence says
UncertainWhat the latest review can tell us
Lu and colleagues included 24 studies with 613 participants, but only 15 studies with 330 participants contributed to at least one pooled analysis. The analysis of maximal oxygen uptake, the body’s ability to use oxygen during intense exercise, drew on seven studies.
Its standardised average effect was 0.03, close to zero. The 95% confidence interval [the range expressing uncertainty around the estimate] ran from −0.32 to 0.39, leaving room for some benefit or harm. This is a standardised effect, not a percentage change in performance. [1]
The main analysis of malondialdehyde, a marker of oxidative stress, found no clear benefit. A favourable signal appeared in a sensitivity analysis, an additional check of how analysis choices affect the answer, but remained fragile.
The reviewers judged 23 studies to have some risk-of-bias concerns and one to have high risk. These limitations restrict confidence in the results. [1]
UncertainLonger-term use showed a small, unstable performance signal
Deng and colleagues reviewed 24 randomised, placebo-controlled studies in healthy adults. CoQ10 consistently raised blood concentrations. Performance effects were much less consistent. [2]
Longer-term supplementation showed a small benefit in the main analysis, but the result was no longer stable after unusually different results were removed. Single-use supplementation showed no clear benefit. The authors rated certainty as very low to low. [2]
There were suggestive findings for reduced subjective fatigue, which became more consistent after excluding unusual results. Feeling less fatigued is relevant, but it is a different outcome from better measured exercise performance. [2]
UncertainBiological changes did not produce better cycling endurance
Acton and colleagues randomly assigned 54 healthy, recreationally active men to ubiquinol, a form of CoQ10, or placebo for six weeks. Both participants and investigators were blinded to allocation. There were 51 final cycling-performance measurements. [3]
Blood CoQ10 rose and some muscle-cell measurements changed, but the supplement did not produce a clear advantage in time to exhaustion during a demanding cycling test. Biological changes alone are insufficient evidence of better performance. [3]
The study was short and male-only. It cannot settle the question for women, other sports or longer use. Kaneka Pharma Europe and Loughborough University jointly funded it; company involvement also included blinded blood-sample analysis. [3]
UncertainThe 2013 positive trial has an unresolved reporting inconsistency
A six-week trial recruited 100 trained athletes and excluded two control participants from analysis. Its abstract and results report a cycling-power improvement of 0.38 watts per kilogram with ubiquinol and 0.30 with placebo, with a statistically significant difference. [4]
However, the statistical-analysis section gives the placebo improvement as 0.24 watts per kilogram. The mismatch may reflect a reporting error or an inadequately explained analysis difference. It reduces confidence in the precise effect estimate. [4]
The test measured power at a fixed blood-lactate level, not race performance or an unrestricted maximum-power effort. The finding deserves consideration but cannot support a promise of faster race times. Capsugel and Kaneka Pharma Europe funded the study. [4]
SupportedTalebi review: reductions in muscle-damage and oxidative-stress markers
A 2024 review by Talebi and colleagues included 28 randomised trials with 830 participants. Its pooled results showed statistically significant reductions in creatine kinase, lactate dehydrogenase, myoglobin and malondialdehyde, markers associated with muscle damage or oxidative stress. [6]
Supported finding: reductions in these measured blood markers. This is a distinct result from improving exercise performance or how quickly people feel and function better after exercise.
The review’s geographic concentration limits how broadly its results can be applied. A favourable blood-marker result does not establish less soreness, restored strength or an earlier return to training. [6]
UncertainOther recovery-marker evidence remains low certainty
A 2025 review by Qu and Qu included 17 trials with 440 participants. It reported favourable changes in some recovery-related markers, but rated the evidence low to very low certainty. [7]
The marker findings differ across reviews. Their overlapping research and different analysis choices should not be counted as independent replications of a proven recovery benefit. [1] [6] [7]
UncertainA small trial found less soreness, but the evidence is preliminary
Thar and colleagues studied 42 young, untrained men in a randomised crossover trial, meaning each participant received the different study conditions in a random order. Participants received CoQ10, placebo and a sports drink on separate visits. [8]
The study reported less soreness on days one and three after CoQ10 than after placebo, as well as some improvements in repeated exercise. Unlike blood-marker findings alone, soreness is a direct symptom outcome. [8]
The trial was small and male-only, with only 21 participants in each body-weight group. It attempted participant blinding, but robust investigator blinding was not established in the study report. These findings remain preliminary. The study reported academic funding and no competing interests. [8]
Performance and recovery need separate answers
Performance: current findings do not establish that CoQ10 makes healthy adults reliably faster, stronger or more enduring. Positive laboratory findings exist, but the overall evidence is inconsistent. [1] [2] [3] [4]
Recovery: Talebi’s review supports reductions in several blood markers of muscle damage or oxidative stress. A separate small trial reported less soreness. These findings do not establish a dependable, worthwhile improvement in functional recovery across people and sports. [6] [7] [8]
Research on persistent fatigue in people with medical conditions is a different question and needs its own assessment.
Why the verdict remains uncertain
The overall verdict concerns exercise performance and meaningful recovery. Talebi’s pooled blood-marker reductions are supported within that review, but do not settle those separate outcomes. Confidence in a general exercise or recovery benefit remains limited by small studies, inconsistent findings, risk of bias, different outcomes and restricted populations. [1] [2] [6] [7] [8]
The latest review does not automatically outweigh earlier reviews simply because it is newer. Their populations, included studies and analysis choices need to be compared. Full main methods for the two central performance reviews were not accessible for independent assessment. [1] [2]
The reviews overlap, so adding their study counts would overstate the amount of independent evidence. There is no established basis here for a general promise of better workouts or faster recovery.
What this does not prove
An uncertain verdict does not mean CoQ10 is proven ineffective in every person or situation. It means the available findings do not support a dependable general benefit. Higher blood levels and interesting laboratory results cannot substitute for outcomes that matter to people. [1] [2] [3]
What about safety?
CoQ10 can cause digestive upset or difficulty sleeping. It may interact with warfarin and insulin and may be unsuitable with some cancer treatments. These interactions matter even when a product is sold as a supplement. A doctor or pharmacist can check an individual's medicines and circumstances. [5]
Key studies at a glance
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| Source | What it found | Main limitations |
|---|---|---|
| Lu, 2026 [1] 24 studies, 613 participants; 15 studies, 330 participants pooled. | Maximal oxygen uptake close to neutral; favourable oxidative-stress signal was fragile. | All studies had bias concerns; oxygen-uptake pooling used seven studies; full methods inaccessible. |
| Deng, 2025 [2] 24 randomised, placebo-controlled studies in healthy adults. | Blood levels increased; small performance signal was unstable; fatigue findings suggestive. | Very low to low certainty; complete methods inaccessible; overlapping trials. |
| Acton, 2026 [3] Randomised, double-blind, placebo-controlled trial; 54 men recruited, 51 final cycling measurements. | Blood CoQ10 rose; no clear cycling-endurance advantage. | Six weeks, men only; jointly funded by Kaneka Pharma Europe and Loughborough University. |
| Alf, 2013 [4] Randomised, double-blind, placebo-controlled trial; 100 athletes recruited, 98 analysed. | Reported improved power at a fixed blood-lactate level. | Placebo improvement inconsistently reported as 0.30 and 0.24 watts per kilogram; laboratory outcome; industry funding. |
| Talebi, 2024 [6] Review of 28 randomised trials; 830 participants. | Supported: statistically significant reductions in several measured muscle-damage and oxidative-stress markers. | Markers do not establish functional recovery; geographic concentration; abstract-level assessment. |
| Qu and Qu, 2025 [7] Review of 17 trials; 440 participants. | Favourable changes in some recovery-related blood markers. | Low to very low certainty; indirect recovery outcomes; abstract-level assessment. |
| Thar and colleagues [8] Randomised crossover trial; 42 young, untrained men. | Less soreness on days one and three; some repeated-exercise improvements. | Small, male-only study; investigator blinding unclear; preliminary; academic funding. |
The bottom line
CoQ10 reliably raises blood CoQ10 levels, but evidence that it meaningfully improves exercise performance remains inconsistent and low certainty. Talebi’s review supports reductions in several recovery-related blood markers, and a small trial reported less soreness. Dependable improvements in functional recovery have not been established. [1] [2] [6] [7] [8]
Frequently asked questions
Does CoQ10 improve exercise performance?
A dependable improvement has not been established. Some studies report benefits, but pooled performance findings are small, unstable or neutral. [1] [2]
Does CoQ10 reduce muscle soreness?
One small randomised crossover trial in 42 young men reported less soreness on days one and three. That is a preliminary finding, not proof of a reliable benefit across people or sports. [8]
Do improved blood markers mean faster recovery?
No. Some reviews report favourable marker changes, but those findings do not establish restored strength or an earlier return to training. [6] [7]
Does ubiquinol work better for exercise?
Current research does not establish a dependable exercise advantage. A newer ubiquinol trial found no clear cycling-endurance benefit, while an older positive trial has reporting and applicability limitations. [3] [4]
Can CoQ10 interact with medicines?
Yes. It may interact with warfarin and insulin and may be unsuitable with some cancer treatments. Digestive upset and difficulty sleeping can occur. A doctor or pharmacist can check individual circumstances. [5]
References
- Lu S, Zhong W, Wang H. The effects of coenzyme Q10 supplementation on exercise-induced oxidative stress and related physiological outcomes in athletes: a systematic review and meta-analysis. 3 Biotech. 2026;16:445. PubMed.
- Deng H, et al. Coenzyme Q10 supplementation increases blood concentrations but shows limited and inconsistent effects on exercise performance: a systematic review and meta-analysis. British Journal of Nutrition. Published online 29 December 2025. PubMed.
- Acton JP, et al. Effect of six weeks ubiquinol supplementation on mitochondrial respiratory function and exercise capacity in healthy males. European Journal of Applied Physiology. 2026. Full text.
- Alf D, Schmidt ME, Siebrecht SC. Ubiquinol supplementation enhances peak power production in trained athletes: a double-blind, placebo controlled study. Journal of the International Society of Sports Nutrition. 2013;10:24. Full text.
- National Center for Complementary and Integrative Health. Coenzyme Q10. Safety and general information.
- Talebi S, et al. The effects of coenzyme Q10 supplementation on biomarkers of exercise-induced muscle damage, physical performance, and oxidative stress: A GRADE [Grading of Recommendations Assessment, Development and Evaluation]-assessed systematic review and dose-response meta-analysis of randomized controlled trials. Clinical Nutrition ESPEN. 2024;60:122–134. Study abstract [6]
- Qu H, Qu Y. Can coenzyme Q10 supplementation reduce exercise-induced muscle damage and oxidative stress in athletes? A systematic review and meta-analysis. Complementary Therapies in Clinical Practice. 2025;60:102001. Study abstract [7]
- Thar PP, Likitwattanasade T, Srikuea R. Post-workout supplementation with CoQ10 and sports drink on exercise performance and muscle recovery after exercise in normal and overweight males. Sports Medicine and Health Science. Published online 27 February 2025; collected in the March 2026 issue. Full text [8]
Disclaimer: This article is for general educational information only and is not medical advice. It does not diagnose, treat, or replace care from a qualified health professional. Always speak with a qualified health professional about personal health questions, medicines, pregnancy, medical conditions, or before changing treatment.
