Can I get Coenzyme Q10 from food or do I need supplements?

What are the best natural sources of CoQ10? Can I get Coenzyme Q10 from food or do I need supplements?

Is Coenzyme Q10 from food enough? Do we need supplements? How can we help our bodies to produce more Coenzyme Q10 naturally?

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 generate energy in cells.

There are various types of Coenzyme Q. Coenzyme Q10 is the most common in human mitochondria. Its concentration among human tissues varies greatly. Coenzyme Q10 is mostly found in heart, lungs, liver, kidneys, spleen, pancreas, and adrenal glands. But, the heart, kidney, and liver are pretty high in CoQ10 concentrations. Due to their high metabolism rates. CoQ10 is needed as it transfers high amounts of energy (1).

We have about 500-1500 mg of CoQ10 in our bodies. Unfortunately, CoQ10 decreases with age.

What does Coenzyme Q10 do?

The most important function of CoQ10 is to help generate energy in the cells of the human body.

Moreover, Coenzyme Q10 is one of the most significant antioxidants. It prevents the generation of free radicals.

Furthermore, CoQ10 prevents the modifications of proteins, lipids, and DNA. Therefore, it may inhibit the progression of several chronic diseases, such as cancer. Also, dietary intake of Coenzyme Q10 may increase fertility in women!

Do you want to be healthy? Eat foods high in antioxidants. For instance, consuming foods high in vitamin C and vitamin E is good for you. These vitamins have powerful antioxidant properties. Have you heard about amla powder? It’s the richest common food in antioxidants. By far…

Why is Coenzyme Q10 important for our health?

What are the health benefits of CoQ10? Coenzyme Q10 alone or in combination with other supplements may help prevent or even treat many common diseases.

For example, CoQ10 may be beneficial against:

  • cancer,
  • cardiovascular diseases,
  • high blood pressure,
  • periodontal diseases (also vitamins A, C, D, K are vital for healthy teeth and gums),
  • obesity,
  • diabetes,
  • Parkinson’s disease,
  • acquired immune deficiency syndrome (AIDS),
  • gastric ulcers,
  • allergies,
  • migraine or headaches,
  • kidney failure, and
  • aging (also eating a whole food plant-based diet has unique anti-aging effects).

A reason for these amazing health benefits of Coenzyme Q10 is that it boosts the immune system. Coenzyme Q10 provides energy to the tissues and cells that involved with immune function. These cells tend to need huge amounts of energy. CoQ10 is vital for their function.

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.

Consult your doctor before starting consuming CoQ10 supplements. It’s rather unusual to have a CoQ10 deficiency, especially if you’re a healthy person.

According to studies, people consume about 3-40 mg of CoQ10 from food, per day. Moreover, it isn’t unusual to consume up to 245 mg of CoQ10 per day, only from food (2,3).

Additionally, the CoQ10 concentration in the body tends to decrease in disease.

So, if your doctor consults you to take CoQ10 supplementation, in most cases, you’ll get a Coenzyme Q10 dosage of 30 to 90 mg per day. Coenzyme Q10 dosage may varies greatly, though. There are cases of Coenzyme Q10 dosages of up to 200 mg per day, or even more (4).

Moreover, for better absorption of CoQ10 supplements, eat food that contains some fat. Seeds, nuts, vegetable oils, and some other foods, such as avocados are good sources of fat. Fat from food will increase the absorption of CoQ10 from supplements.

Foods high in Coenzyme Q10

Natural sources of CoQ10 are oily fish, such as salmon and tuna. Also, organ meats such as heart, kidney, and liver tend to concentrate high amounts of CoQ10. On the contrary, dairy products aren’t good sources of CoQ10 (2).

Fortunately, there are many other natural sources of CoQ10.

Plant-based foods high in CoQ10

The best plant-based foods high in CoQ10 are whole grains, nuts, and vegetable oils.

Cereals seem to be among the best natural sources of Coenzyme Q10 (5).

On the contrary, most vegetables, fruits, and legumes have much lower levels of CoQ10.

Where do you get CoQ10 naturally?

Another great natural source of Coenzyme Q10 seems to be foods high in chlorophyll. It seems that foods high in chlorophyll may help on the natural production of CoQ10 (6). Most noteworthy, the human body needs sunlight to start producing CoQ10 naturally. Just eating foods rich in chlorophyll isn’t enough (7).

As we know, sun exposure is pretty important for proper function of the human body. For instance, our bodies produce vitamin D after sun exposure.

So, scientists believe that sun exposure, along with eating foods rich in chlorophyll, can maintain the proper amounts of ubiquinol in our bodies (6). The human body transforms Coenzyme Q10 into ubiquinol. Ubiquinol is the active form of Coenzyme Q10.

So, that’s another reason to eat green leafy vegetables. They’re pretty high in chlorophyll. Moringa powder and wheatgrass powder are the highest food supplements in chlorophyll. You can add them in your smoothies.

Most noteworthy, green leafy veggies are the best sources of chlorophyll. See the whole list of chlorophyll-rich foods here.

Is Coenzyme Q10 in food enough for our daily needs?

Coenzyme Q10 deficiency is rather uncommon for healthy people. Following a healthy balanced diet is enough for obtaining sufficient amounts of CoQ10.

Certainly, people with health conditions should consult their doctor for getting CoQ10 supplementation. For instance, people with Parkinson’s disease, hypertension, heart disease, or diabetes could benefit from Coenzyme Q10 supplementation (4).

If you’re going to start taking CoQ10 supplements, better prefer the ubiquinol form. It’s more absorbable from the ubiquinone form. You can compare prices on Amazon.