How much CoQ10 do you need per day?
There is no established daily dose of CoQ10 for healthy people. The form on the label determines how much your body absorbs: a soft-gel capsule works considerably better than a standard tablet.
There is no official daily dose of CoQ10 for healthy people. No health authority has established one, and the available studies do not fill that gap. What you need depends entirely on your goal and on the form you choose.
The form on the label makes a big difference. A soluble soft-gel capsule, labelled 'ubiquinol soft-gel' or 'CoQ10 soft-gel', delivered nearly three times as much CoQ10 into the blood as a standard powder tablet or hard capsule in a study using 120 mg per day. Powder tablets and hard capsules differed very little from each other (128% versus 125% absorption): that distinction on the label does not matter. Choose a soft-gel capsule or water-soluble formula, and allow three to four weeks before your blood levels stabilise.
For sports performance and recovery in healthy people, CoQ10 has been too little studied to recommend. The same applies to use in COPD: there is simply too little evidence. For muscle pain caused by statins, the research is also too limited to name a reliable amount or duration.
If you want to try it for a medical condition, always discuss this with your doctor first. In research involving people with chronic heart failure, participants received 300 mg per day (three times 100 mg, labelled 'Coenzyme Q10 / CoQ10 100 mg') for a minimum of two years, alongside their regular medications. In Parkinson's disease with wearing-off, participants received 300 mg of ubiquinol-10 per day for a minimum of 48 weeks, but this was a small pilot study. In type 2 diabetes, participants received 100 mg of liquid ubiquinol per day for a minimum of 12 weeks. Discuss these with your doctor, and never adjust medications yourself.
How much curcumin should you take per day?
There is no fixed 'correct dose' of curcumin: for joint pain, less than 1000 mg per day works just as well as more, but for other uses this varies. Always combine curcumin with piperine or another formulation with better absorption, otherwise barely anything is demonstrably present in your blood.
How much berberine do you need per day?
For blood sugar regulation in type 2 diabetes, 500 mg three times daily (1500 mg per day) for at least 8 to 12 weeks is the best-supported schedule; for cholesterol, 500 mg twice daily is the starting point. If you have a condition or use medication, always discuss this with your doctor.
How much ashwagandha do you need per day?
Research points to 300-600 mg per day as the effective range for stress, anxiety and athletic performance, but the quality of evidence is still limited and the optimal dose varies by goal and by extract.
Is ubiquinol better than regular CoQ10?
Ubiquinol is not automatically better than regular CoQ10: the formulation, such as soft-gel or water-soluble, matters more than the form stated on the label. Clinical evidence for specific benefits of ubiquinol is preliminary and has only been studied in people with medical conditions.
How much magnesium glycinate can you safely take per day?
In Europe the limit is 250 mg of elemental magnesium per day from supplements (350 mg in the United States), although more recent research suggests that higher doses do not cause diarrhoea in most people. How much magnesium glycinate specifically can be taken safely has not been well studied, so stick to the European limit and check your label.
Is curcumin well absorbed by your body?
Ordinary curcumin without any addition is barely absorbed by the body; choose a product with piperine (black pepper extract) or a specialised formulation to notice any effect.