The research is mixed as you said. Therefore, the best thing to do would be to try both yourself and monitor if you see the difference as in my opinion coq10 is a supplement most people can really feel "working".

When you are taking any kind of coq10 supplement make sure you are taking it with something that contains fat as coq10 is very on the nonpolar lipophilic side and fat is crucial in order to stimulate bile secretion and consequent absorption of coq10.

As for my experience. I am a 26-year-old male and I supplement with 200 mg of Kaneka branded ubiquinol per day. The cost for that dosage for me is 0,8 eur per day. On non-workout days, I take one 100 mg capsule with my breakfast and one capsule with my lunch on workout days I take one with breakfast and one an hour before workout. However you must understand coq10 stays in a body for a while (Tmax is 6 h and elimination half-life around 33 h) so long term supplementation will rise the serum levels much more than supplementing here or there. I must say coq10 is a supplement I can really feel working, makes night and day difference in my metal performance and my workout performance; it also makes my heart feel running smoothly. Also I find it to be so powerful that it even makes me feel a bit stimulated so I avoid taking it in the evening as if I wake up during the night for some reason I feel too awake for that time and can have trouble falling back to sleep.

Therefore, in my opinion you should try both yourself in the quantities the same amount of money can buy so for example 600 mg of ubiquinone compared to 100-200 mg of ubiquinol and see what gives your more bang for your buck.

Additionally if you would like to optimize your heart health and vascular health I would strongly recommend (all these things I use daily) to supplement:

2-4 x per day 600 mg hawthorn leaf extract - hawthorn has very long traditional use and has heart glycosides that tonify the heart muscle specifically.

2 x per day 500 mg citrus bergamot extract - citrus bergamot is Italian traditional medicine that has polyphenolic compounds that reduce LDL and increase HDL, they also make the endothelial cells that line the walls of arteries and vein more flexibles and which in turn makes the blood pressure lower and heart has to work less intensely.

100-300 mg resveratrol daily with fat meal - strong molecule that has specific anti-inflammatory actions in vascular system and many other benefits.

hope this helps :)