Coenzyme Q10 (CoQ10) is a natural substance that helps your cells make energy and stay healthy. The problem is that your body doesn’t absorb it very well when you swallow it as a regular pill. Scientists tested a new special packaging method called “liposomal delivery” that wraps CoQ10 in tiny fat bubbles. In a study with 18 healthy adults, people who took the specially packaged CoQ10 absorbed much more of it into their bloodstream compared to those taking regular CoQ10 pills—without needing to eat fatty foods. This discovery could help people get more benefits from CoQ10 supplements.

The Quick Take

  • What they studied: Whether wrapping CoQ10 in tiny fat bubbles (called liposomal delivery) helps your body absorb more of this nutrient compared to regular CoQ10 pills
  • Who participated: 18 healthy adults (7 men and 11 women) with an average age of 33 years who were in good health
  • Key finding: People who took the specially packaged CoQ10 absorbed significantly more of it into their blood—about 3 times more—compared to regular CoQ10, and this worked without needing to eat fatty meals
  • What it means for you: If you take CoQ10 supplements, a liposomal formulation may help you get more benefit from a smaller dose. However, this was a small study, so talk with your doctor before making changes to your supplements

The Research Details

This was a carefully controlled experiment called a “double-blind, placebo-controlled, randomized crossover study.” Here’s what that means: Each of the 18 participants received three different treatments on separate occasions—a placebo (fake pill with no active ingredient), regular CoQ10, and specially packaged CoQ10. Neither the participants nor the researchers knew which treatment was being given at any time (that’s the “double-blind” part). The order was random, and each person acted as their own comparison group.

After each treatment, researchers took blood samples 11 times over 24 hours to measure how much CoQ10 ended up in the bloodstream. This approach is very strong because it controls for individual differences—each person’s results are compared to their own baseline.

The special packaging used in this study wraps CoQ10 in microscopic fat-based bubbles called liposomes. These bubbles are designed to help the nutrient pass through the digestive system more easily and get absorbed into the bloodstream.

This research design is important because it eliminates many sources of error. By having each person try all three treatments, researchers can see real differences caused by the packaging method rather than differences between people. The double-blind approach prevents bias—neither the participants’ expectations nor the researchers’ hopes can influence the results. Taking multiple blood samples over 24 hours gives a complete picture of how the body absorbs and processes the nutrient.

This study has several strengths: it used a rigorous, well-respected research design; it was published in a peer-reviewed journal; and it measured actual blood levels rather than relying on self-reports. However, the sample size is quite small (only 18 people), which means the results may not apply to everyone. The participants were all relatively young and healthy, so results might differ for older adults or people with health conditions. The study only looked at a single dose, so we don’t know how the packaging works with repeated doses over time.

What the Results Show

The liposomal CoQ10 was dramatically better absorbed than regular CoQ10. When measuring the peak amount that reached the bloodstream (called Cmax), the liposomal version was significantly higher. When measuring the total amount absorbed over 24 hours (called AUC), the liposomal version also showed significantly greater absorption compared to both placebo and regular CoQ10.

Regular CoQ10 also performed better than placebo, which confirms that CoQ10 does get absorbed from standard pills—just not very efficiently. The liposomal formulation appeared to work roughly 3 times better than the regular form based on the absorption measurements.

Importantly, both forms of CoQ10 were safe. There were no significant differences in side effects between the groups, and no serious adverse events were reported. This suggests that the special packaging doesn’t create any safety concerns.

The study found that the liposomal CoQ10 worked well without requiring participants to eat fatty meals. This is significant because previous research showed that eating fat with regular CoQ10 improves absorption—but that’s not always convenient. The liposomal packaging essentially solved this problem by making the nutrient easier to absorb on its own. The time it took to reach peak blood levels was similar between the two active treatments, suggesting the packaging doesn’t dramatically speed up absorption—it just makes more of it get through.

This finding aligns with what scientists already knew: regular CoQ10 has poor absorption because it doesn’t dissolve well in water and is relatively large. Previous studies showed that eating CoQ10 with fatty foods helps absorption, but this new approach offers an alternative. The dramatic improvement with liposomal packaging is consistent with how this delivery method works for other nutrients—by wrapping them in fat-based bubbles that mimic how the body naturally transports fats. This study provides solid evidence that the liposomal approach works specifically for CoQ10.

The main limitation is the small number of participants (only 18 people). This means the results might not apply to everyone, especially people of different ages, body types, or health conditions. All participants were relatively young and healthy, so we don’t know if the results would be the same for older adults or people taking medications. The study only tested a single 100 mg dose, so we don’t know how the packaging works with different doses or with repeated use over weeks or months. Additionally, the study was relatively short-term (24 hours of measurement), so long-term effects are unknown. Finally, only one brand of liposomal CoQ10 was tested, so results might differ with other formulations.

The Bottom Line

Based on this research, liposomal CoQ10 appears to be more effective at getting into your bloodstream than regular CoQ10 (moderate confidence level). If you’re considering CoQ10 supplements, a liposomal formulation may allow you to take a smaller dose and still get good absorption. However, this is a small study, so more research with larger groups is needed before making strong recommendations. Talk with your healthcare provider before starting any new supplement, especially if you take medications.

This research is most relevant for people who take CoQ10 supplements or are considering starting them. It’s particularly useful for people who want better absorption without having to eat fatty meals with their supplements. People with heart health concerns, those taking statin medications (which can lower CoQ10 levels), and older adults interested in cellular energy production may find this especially relevant. However, if you don’t currently take CoQ10 or have no reason to, this research doesn’t necessarily mean you should start. Always consult your doctor about whether CoQ10 supplementation is appropriate for your individual situation.

Since this study only measured absorption over 24 hours, we don’t have data on how long benefits last or how quickly you’d notice effects. CoQ10 typically needs to build up in your system over weeks or months before you might notice changes in energy levels or other benefits. If you were to switch to a liposomal formulation, you might theoretically see benefits sooner due to better absorption, but realistic expectations would be several weeks of consistent use before noticing any difference.

Want to Apply This Research?

  • Track your CoQ10 supplement type (regular vs. liposomal) and dose daily, along with energy levels rated 1-10 and any other symptoms you’re monitoring. This allows you to compare how you feel on different formulations over time.
  • If currently taking regular CoQ10, consider switching to a liposomal formulation and track whether you notice improvements in energy, muscle recovery, or other health markers you’re monitoring. You might also be able to reduce your dose while maintaining the same benefits.
  • Keep a 12-week log comparing your previous CoQ10 supplement to a liposomal version. Record energy levels, exercise recovery, and any other relevant symptoms weekly. This personal tracking helps you determine if the better absorption translates to noticeable benefits in your specific situation.

This research describes the absorption of CoQ10 in healthy young adults and should not be interpreted as medical advice. CoQ10 supplements are not FDA-approved to treat, cure, or prevent any disease. Before starting, stopping, or changing any supplement regimen—especially if you take medications, have health conditions, or are pregnant or nursing—consult with your healthcare provider. This study was small and short-term; larger, longer-term studies are needed to confirm these findings and determine real-world health benefits. Individual results may vary significantly.