CoQ₁₀ and Fish Oil: The Two Supplements You Shouldn’t Ignore (Now More Than Ever)

Written by

Louise W Lu, PhD, MPH, BMLS

Reviewed by

Alexandra V Goldberg, Registered Dietitian

More and more people are asking: “Do I really need to take CoQ₁₀ and fish oil?” With shelves full of supplements promising everything from heart support to anti-aging, it’s a fair question—especially for adults juggling stress, sleepless nights, and the wear and tear of modern life.

Across the internet, a growing number of articles argue that “most people don’t need these supplements.” On the surface, these messages sound reasonable. After all, our bodies can produce CoQ₁₀, and a healthy diet should provide enough omega-3s… right?

That’s why in this article, we take a deeper look at the science behind CoQ₁₀ and fish oil—what they do, who may benefit, and why a one-size-fits-all answer doesn’t work when it comes to health.

CoQ₁₀: Should You Even Bother?

A common argument goes like this: “Healthy people don’t need to take CoQ₁₀—your body makes enough on its own.” That’s partly true—but only if you’re young, not on medication, and not under chronic stress.

In reality, your body’s ability to produce CoQ₁₀ declines steadily after your 30s. By age 60 or 70, production may drop by 40–60%. The heart is one of the most affected organs, with levels dropping to as low as 42.9% by age 80. The chart on the right illustrates this progressive decline in key organs.

Even if you’re not taking medications, modern lifestyles—poor sleep, constant mental load, lack of recovery—place extra demand on the mitochondria, the “energy factories” inside your cells that rely on CoQ₁₀ to function properly.

✔ Ageing reduces CoQ₁₀ production
✔ Statins and stress increase demand
✔ Food alone rarely makes up the shortfall

That’s why many functional health professionals recommend CoQ₁₀ not as a treatment, but as a support for energy metabolism, cardiovascular function, and ageing-related mitochondrial decline.

So no—CoQ₁₀ isn’t essential for everyone. But if you’re over 40, on statins, feeling drained, or struggling to bounce back the way you used to, then yes—it may be worth considering.

Source: A. Kalen et al., Lipids, 24, 579 (1989)

CoQ₁₀: Is It a Medicine or a Supplement?

A lot of confusion around CoQ₁₀ comes from the fact that it exists in two very different forms: as a prescription medication and as an over-the-counter supplement.

In clinical medicine, CoQ₁₀ is prescribed (often as ubiquinone) to treat certain heart conditions like myocarditis or chronic heart failure, to support liver inflammation, and even to reduce side effects during cancer therapy. In these cases, it’s used as an adjunct therapy—not a cure, but a way to protect organs and reduce oxidative stress.

However, this doesn’t mean that only patients with heart or liver disease can benefit. That’s where nutritional science and functional medicine come in.

The supplement form of CoQ₁₀, especially the active form known as ubiquinol, is used not for treating disease—but for supporting energy production, mitochondrial health, and antioxidant capacity in healthy or aging individuals.

Saying that only “sick people” need CoQ₁₀ because it’s also a drug is like saying “only people with scurvy need vitamin C.” Context matters.

If your body’s demand for CoQ₁₀ increases (due to aging, stress, statin use, or chronic fatigue), then supplementing may simply help restore your baseline—not push you beyond it.

CoQ₁₀: Does It Actually Work?

For the right person at the right time, CoQ₁₀ is one of the best-studied nutrients for supporting heart function, energy metabolism, and recovery under stress. It can support your body when natural levels drop with age, medication use, or chronic stress—all of which are common after age 40.

What about the heart?

What about energy, aging, and immunity?

You might hear people say: “Antioxidants don’t equal anti-aging.” That’s technically true—but also a bit misleading.

Aging isn’t caused by just one thing. But scientists agree that three major drivers are:

• Oxidative stress (when too many harmful free radicals build up)
• Mitochondrial slowdown (when your cells lose power)
• Chronic low-grade inflammation (sometimes called “inflamm-aging”)

CoQ₁₀ supports all three of these areas.

So no—CoQ₁₀ won’t rewind the clock. But it might help you age a little more slowly, with better energy, stronger cells, and fewer signs of wear and tear.

CoQ₁₀: Why “No Need to Test” Doesn’t Mean “No Need to Care”

Some articles claim that because CoQ₁₀ testing isn’t routine in hospitals, most people don’t need to worry about deficiency. But that’s a misunderstanding of how nutritional science works.

Yes—CoQ₁₀ blood testing is uncommon. But that doesn’t mean your body always has enough.

Many nutrients—like magnesium, vitamin D, or iron—are commonly supplemented based on symptoms and risk, not test results alone.

The same logic applies to CoQ₁₀:
If your lifestyle, age, or medication puts extra demand on your mitochondria, supplementation can help restore what your body can’t keep up with—no lab test required.

Fish Oil: Just Hype or Actually Helpful?

Fish oil often gets lumped in with trendy wellness supplements—but behind the hype is a strong body of science.

Fish oil contains omega-3 fatty acids, especially EPA and DHA, which play essential roles in:

Unlike CoQ₁₀, fish oil has been extensively studied in the general population. It’s not about “fixing” a deficiency—it's about tipping your long-term inflammation and cardiovascular risk in the right direction.

Here’s what the science says:

So is fish oil just hype?
No. But like CoQ₁₀, it works best when used with a purpose—not just because it’s trending.

Fish Oil: When Not to Supplement

Fish oil has real benefits—but it’s not for everyone. There are certain medical conditions and situations where supplementing with omega-3s may not be safe, or may require close supervision.

If any of these apply to you, don’t skip fish oil entirely—but make sure you choose the right form, dose, and timing—with guidance from a healthcare provider.

Why “Just Eat Better” Isn’t Always Enough for CoQ₁₀ & Fish Oil

“Just eat well and you won’t need supplements.” That sounds ideal—but in reality, it’s often nutritionally and metabolically unrealistic.

Let’s break it down:

In short:
Yes, you can get these nutrients from food—but not without dramatically increasing your intake of calories, fats, and potentially harmful compounds.

Supplements aren’t shortcuts. They’re practical tools that let you nourish precisely, without the dietary overload.

Final Thoughts: Personalised Health Over Blanket Advice

A “balanced diet” sounds nice—until real life gets in the way.

When your body falls behind, supplements help you catch up.

Personalised, targeted, and backed by science—that’s how modern nutrition works.

Authors:

Louise W Lu

Registered Nutritionist (NZ Reg. 82021301), PhD of Nutrition Science, Honorary Academic at the University of Auckland. Louise blends clinical research with public health to help people eat better and live stronger.

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Alexandra V Goldberg

Registered Dietitian (NZ Reg. 20-02273) and expert in nutrition, medicinal chemistry, and skincare. Alexandra helps clients reach their health goals with science-backed strategies in post-op recovery, feeding tolerance, and weight management.

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