“CoQ10 can play a significant role in anti-aging, particularly for skin health,” says Woods. “As a powerful antioxidant, topical CoQ10 in particular helps protect skin cells from oxidative stress caused by free radicals, which are a primary factor in aging. This protection helps reduce the appearance of fine lines, wrinkles, and sagging by supporting the skin’s natural ability to repair itself and maintain elasticity.

“CoQ10 also enhances collagen production, a key protein responsible for skin firmness and structure, helping to keep the skin looking plump and youthful. Additionally, it helps improve skin hydration and overall texture by energizing skin cells, ensuring they function optimally,” says Woods.

What about my heart and blood pressure?

CoQ10 has an effect on the outside stuff, but it may also have an effect on the inside stuff, too. As Nassab explains, the energy that CoQ10 helps with has a noticeable impact on heart health.

“CoQ10 is essential for heart health,” says Nassab. “Since the heart uses a lot of energy, CoQ10 helps the heart work more efficiently and protects it from damage. Studies also suggest it can help improve heart function in people with heart disease, reduce symptoms of heart failure and support overall cardiovascular health.”

Not only that, but your blood pressure can also see some benefits from taking a supplement. “CoQ10 also may help lower blood pressure in some people, particularly those with high blood pressure. It improves how blood vessels work and reduces oxidative stress, which can help regulate blood pressure.”

Sidenote: if you’ve been diagnosed with high blood pressure, or that’s something you’re at risk of, you shouldn’t use CoQ10 as a replacement for proper medication.

The upsides sound good. What about the downsides?

CoQ10 is generally considered safe to use. However, there are some things you should be aware of, says Harley Street nutritionist Clarissa Lenherr, namely: “nausea or stomach discomfort, especially at higher doses. Taking CoQ10 with food may help reduce these symptoms.”

On top of that, taking it at the wrong time can keep you awake. “CoQ10 may disrupt sleep for some people, particularly if taken later on in the day,” says Lenherr. “CoQ10 plays a role in cellular energy production, which can increase alertness and potentially make it harder to wind down at night. To avoid this effect, it’s generally recommended to take CoQ10 in the morning or early afternoon, especially for people sensitive to supplements that increase energy.”

Can I get more CoQ10 from my food?

You sure can. Although it’s not quite as effective as taking a supplement, there are lots of foods that can help boost levels naturally.

“If you’re looking to boost your CoQ10 levels through food, there are several options that naturally contain this nutrient,” says Woods. “Fatty fish like salmon and tuna, organ meats like liver, and whole grains are excellent sources. You’ll also find smaller amounts in foods like spinach, broccoli, and peanuts.

“However, since CoQ10 levels decline with age, it can be challenging to get enough from food alone, especially for optimal skin health. In such cases, supplements can help ensure you’re getting the benefits of this powerful antioxidant.”

What are the best CoQ10 supplements?

Speaking of those supplements, here are our recommendations.

(P.S. a note on dosage from Lenherr: “While there is no established upper limit for CoQ10, typical dosages range from 100 mg to 200 mg per day, but some might need more depending on their health situation.”)

This story originally appeared on British GQ.