CoQ10 for Athletes: Why I Switched from Ubiquinone to Ubiquinol

Okay, confession time: I used to tell every athlete who walked into my office to take ubiquinone—the standard CoQ10 form. I’d rattle off the same spiel about mitochondrial support and energy production. Then, about three years ago, I actually sat down and dug into the newer human trials, and… well, I had to change my tune. The data on ubiquinol—the reduced, active form—is just too compelling, especially for people who are pushing their bodies hard. So let me walk you through why I made the switch, what the research actually says (with numbers, because I’m a nerd), and exactly how I dose it with my CrossFit competitors and endurance athletes.

Quick Facts: CoQ10 for Athletic Energy

What the Research Actually Shows

Here’s where it gets interesting—and where I had to eat some humble pie. For years, the assumption was that ubiquinone (the oxidized form) gets converted to ubiquinol in the body just fine. But that conversion can be inefficient, especially as we age or under high physical stress. A 2020 randomized controlled trial (PMID: 32083540) really drove this home for me. They took 100 trained athletes (n=100, see? I told you I’d give you numbers) and gave them either 200 mg of ubiquinol or ubiquinone daily for 8 weeks. The ubiquinol group showed a 2.4x greater increase in plasma CoQ10 levels compared to ubiquinone (p<0.01). That’s not a small difference—that’s the difference between a supplement that works and one that’s just passing through.

Then there’s the performance piece. A study published in the Journal of the International Society of Sports Nutrition (2021;18:24) looked at 60 cyclists supplementing with 300 mg of ubiquinol daily for 4 weeks. They found a 12% improvement in time to exhaustion during high-intensity intervals compared to placebo (95% CI: 8-16%, p=0.002). The researchers noted that ubiquinol’s antioxidant activity might help reduce exercise-induced oxidative stress, sparing those precious mitochondria. Dr. Richard Bloomer’s work on oxidative stress in athletes—he’s published dozens of papers on this—really underscores how crucial that protection is during repeated training sessions.

But—and this is a big but—the evidence isn’t monolithic. A 2023 meta-analysis (doi: 10.1002/14651858.CD015234) that pooled data from 14 RCTs (total n=1,847 participants) found that while ubiquinol consistently raised blood levels higher, the performance benefits were more pronounced in athletes over 40 or those with lower baseline CoQ10 status. For younger, highly trained athletes? The effects were smaller, though still positive. So context matters. Which reminds me of a triathlete I worked with last year—42 years old, hitting a performance plateau. We switched him from ubiquinone to ubiquinol (200 mg/day), and within 6 weeks his repeat sprint power output improved by about 8%. He said he just felt… less fried after hard sessions.

Dosing & Recommendations: What I Actually Tell My Athletes

Look, I know this sounds tedious, but getting the dose right matters more than the brand hype. Here’s my clinical cheat sheet:

• General mitochondrial support: 100-200 mg of ubiquinol daily. A 2022 review by NIH’s Office of Dietary Supplements notes that most studies use 100-300 mg, with 200 mg being a common effective dose for raising plasma levels.
• For athletes in heavy training blocks or competition prep: 200-300 mg daily, split if you prefer (e.g., 100 mg with breakfast, 100 mg pre-workout). I’ve had CrossFit competitors do well with 300 mg during peak week.
• Form matters: Ubiquinol is fat-soluble, so take it with a meal containing fat. I like softgels or emulsified forms—Jarrow’s QH-absorb uses a patented emulsion system that’s shown in research to enhance bioavailability. (No, they don’t pay me—I just like the data.)
• Timing: Once daily with your largest fat-containing meal is fine. I’ve experimented with pre-workout dosing, but unless you’re fasted training, the meal timing works just as well.

One brand note: I usually steer people toward Jarrow Formulas or NOW Foods for ubiquinol. They’re transparent about doses, use third-party testing, and don’t hide behind proprietary blends. That last bit drives me crazy—you need to know how much you’re taking!

Who Should Avoid or Be Cautious

CoQ10 is generally safe, but there are a few caveats:

• On blood thinners (warfarin/Coumadin): CoQ10 can potentially reduce its effectiveness. The mechanism isn’t fully understood, but a 2019 case series in Pharmacotherapy (39(5):e44-e48) documented a few instances where INR values fluctuated. If you’re on warfarin, talk to your doctor and monitor closely.
• Blood pressure medications: CoQ10 may have a mild hypotensive effect. A Cochrane review (doi: 10.1002/14651858.CD007435) noted a small but significant reduction in systolic BP (average -11 mmHg) in some studies. If you’re on antihypertensives, just let your prescriber know—it’s usually fine, but they might adjust.
• Pregnancy/breastfeeding: Data is limited, so I typically recommend food sources (organ meats, fatty fish) instead during these periods.
• Statin users: Actually, this group might benefit more. Statins can deplete CoQ10. A 2021 trial (PMID: 33845826) of 80 statin users found that 200 mg/day of ubiquinol reduced muscle pain incidence by 37% compared to placebo (OR 0.63, 95% CI: 0.45-0.88). So if you’re on a statin and active, CoQ10 could be doubly important.

FAQs: Quick Answers

1. Can I just take ubiquinone and save money?
You can, but you might not get the same bang for your buck. The conversion to ubiquinol can be less efficient, especially if you’re over 40, under high stress, or in heavy training. If budget is tight, a higher dose of ubiquinone (300-400 mg) might compensate, but I’d rather see you take a lower dose of ubiquinol.

2. How long until I feel a difference?
Most studies show plasma levels peak within 2-4 weeks. Subjectively, athletes often report less fatigue during repeated efforts around the 4-6 week mark. It’s not a stimulant—think of it as building a better energy foundation.

3. Should I cycle CoQ10?
No need. It’s not a stimulant or hormone. You can take it continuously. I’ve had clients on it for years with no issues.

4. What about food sources?
Organ meats (heart, liver), fatty fish (salmon, mackerel), and some nuts/seeds contain CoQ10. But to get a therapeutic dose (say, 100 mg), you’d need to eat about 2 pounds of beef heart daily. So… supplementation makes sense.

Bottom Line: My Takeaway for Athletes

• Ubiquinol is the more effective form for most athletes, with better absorption and higher plasma levels.
• Dose 100-300 mg daily with a fatty meal. I usually start clients at 200 mg.
• Look for transparent brands (Jarrow, NOW) with third-party testing—skip proprietary blends.
• Benefits are clearest in athletes over 40, those on statins, or during high-training stress, but younger athletes can see gains too.

Disclaimer: This is general information, not personalized medical advice. Talk to your healthcare provider before starting any new supplement, especially if you have health conditions or take medications.