Meat, fatty fish, and whole grains are the richest common foods in Coenzyme Q10. Vegetables, fruits, and legumes contain decent amounts.
What is Coenzyme Q10?
Coenzyme Q10 is a compound that is present in every cell of the human body. Its main function is to help produce energy in cells.
There are various types of Coenzyme Q. Coenzyme Q10 is the most common type in human mitochondria. Its concentration in human tissues varies greatly. Coenzyme Q10 is mostly found in the heart, lungs, liver, kidneys, spleen, pancreas, and adrenal glands.[1]
We have about 500-1500 mg of CoQ10 in our bodies. But, CoQ10 levels decrease with age. Therefore, eating a wide variety of foods high in CoQ10, or taking CoQ10 supplements may be beneficial.
Health benefits of Coenzyme Q10
Coenzyme Q10 has potent antioxidant actions. It prevents the generation of free radicals. Furthermore, CoQ10 prevents the modifications of proteins, lipids, and DNA.
CoQ10 may inhibit the progression of several chronic diseases, such as cancer, cardiovascular diseases, high blood pressure, periodontal diseases, obesity, diabetes, Parkinson’s disease, acquired immune deficiency syndrome (AIDS), gastric ulcers, allergies, migraine or headaches, kidney failure, and aging.
Moreover, it can enhance blood flow and protect blood vessels via the preservation of nitric oxide, as well as improve endothelial function.
Other functions of coenzyme Q10 are cell signaling, gene expression, and membrane stabilization. It has neuroprotective properties as well.
Many diseases have been linked to coenzyme Q10 deficiency. Actually, neurodegenerative diseases, fibromyalgia, diabetes, cancer, mitochondrial diseases, muscular diseases, and heart failure are associated with decreased circulating levels of coenzyme Q10.[2]
Coenzyme Q10 supplementation is commonly subscribed to people with heart issues. Patients who take statin drugs for preventing of cardiovascular disease may experience side effects such as muscle pain and cramping. Statin drugs block the production of coenzyme Q10, leading to its depletion. Coenzyme Q10 deficiency is a key reason for these adverse effects.
Although data is mixed, there is some evidence that, coenzyme Q10 supplementation, when combined with selenium, may help healthy elderly people and elderly patients with diabetes, high blood pressure, or ischemic heart disease, decrease cardiovascular mortality risk.
Furthermore, coenzyme Q10 supplementation seems to be beneficial for preventing migraine. In fact, people sensitive to headaches tend to have low levels of coenzyme Q10. CoQ10 supplementation seems to decrease headache frequency.
Patients with acute influenza infection have low levels of coenzyme Q10 as well.
Also, women with polycystic ovary syndrome may benefit from taking coenzyme Q10. It seems to improve fasting blood glucose, insulin levels, and total testosterone levels.
Also, high doses of Coenzyme Q10 may increase fertility in women!
Last, but not least, coenzyme Q10 supplementation, when supplemented with standard psychiatric medical therapy, appears to lessen symptoms of depression in patients with bipolar disorder.
More research and clinical trials are need, though. Coenzyme Q10 is not FDA-approved to treat any medical condition.[3,4]
How much do we need daily?
The human body produces CoQ10 naturally. But, the production of CoQ10 depends on age. Our bodies produce less CoQ10 as we age. Therefore, it’s important to get CoQ10, either from food, or supplements.
CoQ10 supplementation is considered pretty safe. It’s rather unlikely to cause side effects if you don’t exceed the maximum safe dose!
According to studies, we consume about 3-19 mg of CoQ10 from food a day.[5,6]
Most noteworthy, CoQ10 concentrations tend to decrease when we get sick.
If you want to boost your daily intake, you could take CoQ10 supplements. You’ll find a wide variety on iHerb.
What’s the maximum dose of CoQ10 I can safely take a day?
CoQ10 supplementation is considered pretty safe. Actually, there isn’t a maximum safe dose. CoQ10 has low toxicity and doesn’t induce serious adverse effects!
Patients may be treated with high dosages of 600 to 3,000 mg with a little risk for side effects.[7]
As a rule of thumb, the maximum safe dose of CoQ10 in order to minimize the changes of developing side effects, is 1,200 mg a day.[8]
Patients may benefit from taking even higher doses, though. In fact, even dosages of 2,400 mg are well tolerated, helping achieve desired blood levels.[9]
But, most people don’t require such high dosages. In most cases, we need no more than 12 mg of CoQ10 per kg (2.2 lbs) a day. Hence, a healthy 50 kg (110 lbs) person won’t benefit further from dosages higher than 600 mg a day.
CoQ10 supplementation doesn’t lead to toxicity, as it doesn’t affect the body’s biosynthesis of CoQ10. Also, CoQ10 doesn’t get accumulated into plasma or tissues.
Do supplements exceed the maximum safe dose of CoQ10?
CoQ10 is among the most widely used dietary supplements. It’s on the market for more than 30 years!
Most dietary supplements contain doses between 50 and 600 mg per serving. Their consumption is considered pretty safe. They don’t exceed the maximum safe dose!
As most healthy people won’t benefit from higher doses, you better consume no more than 100 mg of CoQ10 from supplements a day.
You’ll find a wide variety of CoQ10 supplements on iHerb.
Always consult your healthcare provider before taking any supplement.
Can I get too much CoQ10 from food?
We can’t get too much CoQ10 from food, either. Consuming foods high in CoQ10 is pretty safe.
Side effects of exceeding the daily upper dose of CoQ10
Too much CoQ10 from supplements for too long may lead to mild side effects.
Gastrointestinal disorders are the most common adverse effects. Diarrhea, dizziness, dyspepsia, nausea, vomiting, fatigue, and decreased appetite have been reported.
Moreover, CoQ10 may decrease the effect of warfarin, which is a common blood thinner.
Furthermore, as there is little data on the effect of CoQ10 supplementation on kidney and liver disease, patients should avoid its supplementation.
People with diabetes should be careful as well. CoQ10 may lower fasting blood glucose.
Nursing mothers, children, and infants should avoid CoQ10 supplementation as well because there aren’t studies for its possible side effects.
Certainly, you should consult your physician before taking any dietary supplement. Especially, if you’re under medication.
Do I need dietary supplements?
CoQ10 is synthesized in all tissues. In most cases, healthy people don’t dependent on CoQ10 consumption, either from food, or supplements. However, the biosynthesis of CoQ10 declines with age or in certain diseases. Therefore, many people may benefit from taking dietary supplements with CoQ10 in order to maintain normal blood and tissue levels.
How can I increase Coenzyme Q10 absorption rates?
You should take CoQ10 supplements with a meal. CoQ10 is fat-soluble. So, it’s better absorbed when consumed with a fatty meal.
CoQ10 is found in dietary supplements in two forms: the oxidized form (ubiquinone) and the reduced form (ubiquinol). Prefer supplements with the reduced form (ubiquinol). It’s more bioavailable.
Animal-based foods high in Coenzyme Q10
Natural sources of CoQ10 are fatty fish, such as salmon and tuna. Organ meats such as the heart, kidneys, and liver are high in CoQ10 as well. On the contrary, dairy products aren’t good sources of CoQ10.
Plant-based foods high in CoQ10
Whole grains, nuts, and vegetable oils are the richest plant-based foods in CoQ10. Cereals are particularly high in Coenzyme Q10. Vegetables, fruits, and legumes contain lower amounts of CoQ10.[10]
Moreover, foods high in chlorophyll along with sun exposure seem to boost the natural production of CoQ10.[11,12]