CoQ10 vs Omega-3: Key Differences & Benefits to Know
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If you’ve been searching for ways to support your heart, improve your energy, or simply promote overall wellness, you’ve probably come across two powerhouse supplements: CoQ10 and omega-3.
At first glance, they seem to be recommended for many of the same goals—particularly cardiovascular health—but they actually work in completely different ways.
Omega-3 fatty acids are essential fats that reduce inflammation, support brain health, and improve cardiovascular function.
CoQ10 (Coenzyme Q10) is a naturally occurring antioxidant that fuels cellular energy production and protects your cells from oxidative damage, especially in energy-demanding organs like the heart.
In short: Omega-3 is your inflammation fighter and brain booster. CoQ10 is your cellular energy engine and antioxidant shield.
Omega-3 fatty acids and CoQ10 have been front and center in this conversation because they’re supported by decades of research, widely available, and generally safe for daily use. They’ve also both been used by elite athletes, aging adults, and everyday health seekers alike.
But there’s more to the story—especially when it comes to how they work, how to take them, and whether you might benefit from both. This article breaks down the nuances so you can make the right choice for your goals.
What Is CoQ10?
CoQ10 is a vitamin-like compound your body produces naturally. It’s found in every cell, but concentrations are highest in organs with high energy needs—like your heart, brain, and muscles. The catch is that it’s hard to get through dietary sources alone, especially if you follow a plant-forward diet.
How It Works
Inside your cells, CoQ10 plays a critical role in the mitochondria, where it helps produce ATP—the energy currency your body uses for everything from muscle contraction to brain signaling. It also acts as a powerful antioxidant, neutralizing harmful free radicals that can damage cells.
Where It Comes From
Food sources: Organ meats (liver, heart), fatty fish, whole grains.
Supplement forms:
Ubiquinone: oxidized form, must be converted in the body to become active.
Ubiquinol: reduced, active form, more bioavailable and easier to absorb.
Key Benefits of CoQ10
Research has linked CoQ10 supplementation to:
Heart health: May improve symptoms in people with heart failure and help lower blood pressure.
Statin support: Can reduce muscle aches and fatigue caused by cholesterol-lowering statin medications.
Exercise performance: May improve endurance and recovery by supporting mitochondrial function.
Healthy aging: Antioxidant properties help combat age-related declines in cellular energy production.
What Is Omega-3?
Omega-3 fatty acids are essential fats—meaning your body can’t make them, so you must get them from your diet or supplements.
The Three Main Types:
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EPA (eicosapentaenoic acid): Supports heart health, reduces inflammation.
DHA (docosahexaenoic acid): Vital for brain development and cognitive function.
ALA (alpha-linolenic acid): Plant-based omega-3 found in flax and chia seeds; must be converted to EPA/DHA in the body (inefficient process).
How It Works
Omega-3s are incorporated into cell membranes, influencing cell signaling, membrane fluidity, and the production of anti-inflammatory compounds. This helps reduce systemic inflammation and supports cardiovascular and brain health.
Where It Comes From
Marine sources: Fatty fish like salmon, sardines, mackerel, and anchovies.
Plant sources: Flaxseed, chia seeds, walnuts (ALA).
Supplements: Fish oil, krill oil, algal oil (vegan).
Key Benefits of Omega-3
Research supports omega-3’s role in:
Cardiovascular health: Lowers triglycerides, helps maintain healthy cholesterol levels, supports healthy blood pressure.
Brain function: May reduce brain fog, improve mood, and protect against cognitive decline.
Joint health: Helps reduce stiffness and discomfort from inflammatory conditions.
Exercise recovery: Reduces muscle soreness and promotes faster healing after intense training.
Similarities Between CoQ10 and Omega-3
While their primary functions differ, both:
Support cardiovascular health—though through different mechanisms.
Are fat-soluble, meaning they’re best absorbed when taken with a meal containing fat.
Play roles in healthy aging by protecting against oxidative stress and inflammation.
Safety & Side Effects
- CoQ10: Generally well-tolerated. Some may experience mild digestive upset or trouble sleeping if taken late in the day.
- Omega-3: Usually safe for those without allergies. High doses may increase bleeding risk in people on anticoagulants. Some notice a fishy aftertaste or mild stomach upset.
Which Should You Take?
Choose CoQ10 if:
You want to support mitochondrial function.
You’re taking statins and want to reduce muscle-related side effects.
You want extra antioxidant protection for your heart and brain.
Choose Omega-3 if:
You want to lower inflammation and support joint comfort.
You’re focused on brain health and cognitive function.
You’re aiming to improve cardiovascular risk factors like high triglycerides.
Best Case: Many people benefit from both, as they target different but complementary aspects of health.
If you want the highest-quality, research-backed forms of these supplements, Momentous offers three different options:
Momentous Ubiquinol
- Superior Bioavailability: Uses Kaneka Ubiquinol®, which is 2x more absorbable than conventional CoQ10, ensuring your body gets the most out of every dose.
- Boosts Cellular Energy: Essential for ATP production, helping fuel your body's natural energy at a cellular level.
- Powerful Antioxidant Protection: Helps neutralize free radicals and protect cells from oxidative stress, supporting overall wellness.
- Enhanced Absorption: Dissolved in organic extra virgin olive oil, a high-quality fat source that maximizes bioavailability.
- Clean & Transparent: NSF Certified for Sport, GMO-free, and manufactured in the U.S. using the highest quality standards. By choosing Ubiquinol over standard CoQ10, you're ensuring maximum effectiveness, backed by research and clinically studied ingredients.
Momentous Omega-3
- Potent, sustainably sourced Omega-3s with no fishy aftertaste
- 1600mg EPA & DHA in a balanced 1:1 ratio to help support brain & muscle health
- Molecularly distilled
- NSF Certified for Sport and tested for heavy metals and contaminants
- Aids recovery and reduces inflammation from training or stress
Momentous Vegan Omega-3
- Support brain + body with the most powerful vegan omega available
- Algal oil source, ideal for plant-based diets
- Market-leading 500mg each of EPA + DHA per 2-capsule serving, unmatched in plant-based omega supplementation.
- Most vegan formulas include seed-derived ALA fatty acid, which doesn’t convert at high levels to EPA + DHA—critical to maximize cell membrane protection and brain and muscle benefits.
- Sourced from marine algae, we use omegas’ natural triglyceride form vs. synthetic ethyl ester for optimal absorption. The triglyceride form is what’s naturally found in algae and is more readily absorbed by your body, meaning higher utilization and more benefit.
You don’t have to choose between a stronger heart, sharper brain, or better energy—you can support all three. Whether you start with one supplement or decide to combine them, the most important step is taking action toward your health goals. Imagine yourself six months from now:
Your energy is steady.
Your recovery is faster.
Your cardiovascular markers have improved.
You feel sharper, more resilient, and ready for whatever comes next.
It all starts with giving your body the nutrients it needs to perform and protect itself—day in and day out.
Frequently Asked Questions
Can you take CoQ10 and omega-3 together?
Yes. They work in different ways, so there’s no conflict. In fact, combining them can offer complementary benefits for heart health, energy, and inflammation.
Can CoQ10 and/or omega-3 help with energy levels?
CoQ10 directly supports mitochondrial ATP production, which powers your cells. Omega-3 can help indirectly by reducing inflammation and improving blood flow, which supports sustained energy.
Which supplement is better for heart health?
Both are beneficial. CoQ10 supports the heart’s energy needs and antioxidant defenses, while omega-3 improves blood lipid profiles, reduces inflammation, and supports vascular health.
Tyler Roof, MS RD CSSD
Tyler Roof is a performance dietitian with experience in nutrition research and collegiate athletics, providing her with a comprehensive understanding of the unique challenges faced by athletes. She is passionate about empowering all athletes to reach their full potential through evidenced-based nutrition practices and sustainable, personalized guidance.
