Taking Statins? A Doctor Reveals if CoQ10 Really Eases the Muscle-Pain Side Effect
While CoQ10 may not be a home run, there are other natural remedies that work better
Though rare, statins—medications that lower cholesterol—can cause side effects, including soreness in large muscle groups such as the shoulders, hips or knees. You may have heard that the antioxidant coenzyme Q10 (CoQ10) can help ease this statin-related issue, but does it really work? We asked a leading cardiologist to weigh in on the connection between the supplement and the cholesterol-lowering drugs—and to reveal proven alternatives that may be even more effective.
What is CoQ10—and how does it relate to statins?
“CoQ10 is an antioxidant that plays an important role in energy production in the cells,” explains preventive cardiologist Elizabeth Klodas, MD. “When mitochondria [the powerhouses of the cells], produce energy, they generate ‘fumes,’ like any other engine. These fumes are free radicals. If they accumulate, they can be harmful, causing inflammation and tissue damage.”
Why does this matter when it comes to statin therapy? “Getting rid of these free radicals is really important, and it’s theorized that one of the core functions of CoQ10 is to help fight them,” says Dr. Klodas. But here’s the rub: Statins have been shown to reduce the body’s levels of CoQ10.
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In short, when cells produce excess free radicals that aren’t being neutralized because there isn’t enough CoQ10, this may lead to nanoscopic tissue damage, causing muscle pain, adds Dr. Klodas.
Does CoQ10 ease statin-related muscle soreness?
If statins reduce the cells’ ability to clear out free radicals, and CoQ10 theoretically helps restore that capacity, then supplementing with it should be a no-brainer, right? Not exactly.
“There are a couple of small studies that suggest people who take the supplement do have fewer muscle aches than people who don’t take it,” concedes Dr. Klodas, who nevertheless remains skeptical.
“But if you look at the totality of the data, it’s more like… not so much. There’s probably a strong placebo effect, which is fine,” she acknowledges. “There’s nothing wrong with the placebo effect, because if it helps alleviate symptoms that are counterproductive to your care, that’s awesome!”
In other words, though taking a CoQ10 supplement is not conclusively proven to ease the side effects of statins, trying it out for yourself is the only way to know if it works for you. Dr. Klodas recommends taking 100 to 200 mg of CoQ10 daily to potentially help prevent muscle soreness.
What to look for in a CoQ10 supplement
Importantly, there are two types of CoQ10—ubiquinone and ubiquinol. Dr. Klodas notes that you should look for ubiquinol on the label because it’s well absorbed by the body, while studies show ubiquinone doesn’t increase levels of CoQ10 in the bloodstream. A rhyming reminder: Leave ubiquinone alone.
3 more ways to soothe statin-related muscle pain
While CoQ10 may be a bit hit-or-miss for alleviating muscle soreness caused by statins, Dr. Klodas shares a few more tried-and-true strategies that you can discuss with your doctor:
Supplement with vitamin D
Low levels of vitamin D can lead to a higher risk of muscle soreness for people who take statins, Dr. Koldas reveals. That may be because vitamin D plays a key role in so many bodily functions, including maintaining muscle health. Consult your healthcare professional to learn if you have low levels of this vitamin and if supplementing with it might be right for you. (And check out how much vitamin D women over 50 really need.)
Sprinkle a pinch of (iodized!) salt
Though experts aren’t yet sure why, low thyroid (hypothyroidism) can make you more prone to muscle soreness. One possible explanation: “Low thyroid can slow liver metabolism, which can lead to higher levels of statins in the bloodstream and increase the likelihood of side effects,” Dr. Klodas notes, adding that she routinely checks thyroid function in patients who experience issues with statins.
“Low thyroid can also cause muscle aches on its own, so there may be some overlap,” she points out. “Thyroid function is dependent on adequate iodine intake. And while sea salt and Himalayan salt may be trendy, they aren’t fortified with iodine, so we may not be getting as much in our diets as we used to. This could contribute to low thyroid levels.”
Dr. Klodas’ simple fix: “I cook with iodized salt, and at the table we have the fancy stuff,” she says with a laugh.
Consider simple lifestyle tweaks
The higher the statin dose, the more likely you are to experience a side effect such as muscle symptoms. That’s why one of the most impactful things statin users can do is focus on lifestyle habits that allow you to go on lower doses, recommends Dr. Klodas.
“I know it’s not easy to do, but this includes exercising regularly, maintaining a healthy weight and following a whole-food, plant-centric diet,” she says. “These steps support the many pathways that influence LDL levels [bad cholesterol] and overall heart health.”
She stresses that this approach is far more effective than relying on a CoQ10 supplement. Indeed, unlike lifestyle changes, CoQ10 does not lower cholesterol—a common misconception. The bottom line? “By improving diet and exercise habits, not only are you decreasing the dose of medications needed to lower your cholesterol,” she says, “but you’re also building health on multiple fronts.”
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