What foods are high in coq10
While you can easily consume CoQ10 as a supplement, it can also be found in some foods.
It appears that CoQ10 is similarly absorbed in capsule form or through foods (67).
The following foods contain CoQ10:
Organ meats: Heart, liver and kidney
Some muscle meats: Pork, beef and chicken
Fatty fish: Trout, herring, mackerel and sardine
Vegetables: Spinach, cauliflower and broccoli
Fruit: Oranges and strawberries
Legumes: Soybeans, lentils and peanuts
Nuts and seeds: Sesame seeds and pistachios
Oils: Soybean and canola oil
Vegan foods high in coq10
While many people’s bodies make all the CoQ10 they need, some don’t. The whole body content is between 500 and 1,500 milligrams, and it decreases with age. In many cases, a doctor might recommend a CoQ10 supplement. There are no known ideal dosages, as everyone’s needs vary. Standard dosages for CoQ10 supplements range between 60 and 500 milligrams daily, and the highest recommended daily dose is around 1,200 milligrams.
You can also find CoQ10 in many foods, but dietary sources have much less than supplements. For some, supplements and a healthy diet may be necessary to get enough in your body. Some foods with CoQ10 include:
1. Organ Meats
CoQ10 lives in cells throughout the body mostly concentrated in vital organs. This means animal organ meats have the highest amounts of CoQ10 per 100 grams. For instance, a beef heart has 11.3 milligrams, and a beef liver has 3.9 milligrams. A chicken heart has 9.2 milligrams and liver has 11.6 milligrams.
2. Fatty Fish
Fatty fish like trout, mackerel, and sardines contain CoQ10. Mackerel provides about 6.75 milligrams per 100 grams and trout provides 0.85 milligrams.
It’s not just animal organs that provide CoQ10. Since it lives throughout the body, it is present in all meat forms. Beef offers about 3.1 milligrams per 100 grams, chicken has 1.4 milligrams, and pork has 2.4 milligrams. Reindeer meat provides about 15.8 milligrams.
Soybean products such as tofu, soy milk, and soy yogurt are a valuable protein source for people who don’t eat meat. Soybeans also have many other vitamins and minerals, as well as CoQ10. Boiled soybeans have 1.2 milligrams per 100 grams. Other soy products contain less, with tofu at 0.3 milligrams and soy milk at 0.25 milligrams.
Along with many vitamins and minerals, a lot of vegetables contain CoQ10. Among them, broccoli has high CoQ10 content, weighing in at 0.6 to 0.86 milligrams per 100 grams.
6. Nuts and Seeds
Along with protein, heart-healthy fats, and other important nutrients, nuts and seeds provide CoQ10, as well. Pistachios have 2 milligrams of CoQ10 per 100-gram serving, peanuts have 2.6 milligrams, and sesame seeds have 1.7 milligrams.
What is coq10 good for
CoQ10 has been shown to help improve heart health and blood sugar regulation, assist in the prevention and treatment of cancer and reduce the frequency of migraines.
It could also reduce the oxidative damage that leads to muscle fatigue, skin damage and brain and lung diseases.
The exact recommended dose of CoQ10 will vary according to the following factors:
a person’s age
a person’s health
the condition receiving treatment
Standard daily doses of CoQ10 range from 60 milligrams (mg) to 500 mg. The highest recommended dose is 1,200 mg. However, clinical trials have used dosages as high as 3,000 mg per day.
Different types of CoQ10 supplements may also require different dosages. Most supplements contain the inactive form of CoQ10, ubiquinone, which is harder to absorb than ubiquinol.
A 2018 randomized trial compared the effects of 200 mg daily doses of ubiquinone and ubiquinol supplements on CoQ10 levels in older men. Ubiquinol supplementation led to a 1.5-fold increase in the amount of CoQ10 in the blood. Supplements containing ubiquinone did not have a significant effect on CoQ10 levels.
CoQ10 for brain health
CoQ10 is of great interest for health researchers regarding its capabilities in brain health, particularly for Alzheimer’s disease. Cognitive Vitality, a group that is part of the Alzheimer’s Drug Discovery Foundation, explored CoQ10’s potential impact on Alzheimer’s disease. While Cognitive Vitality rated CoQ10 low on the scale for potential use for Alzheimer’s disease, they ranked it high for safety.
While CoQ10 may not be optimal for Alzheimer’s disease, it still plays an important role in brain health. Many researchers note that because CoQ10 is essential to mitochondria, it plays a large role in energy levels. This includes feelings of being drained, which can potentially lead to brain fog and the inability to focus.
CoQ10 for heart health
CoQ10 is one of the top-selling supplements for heart health. That’s because the research for CoQ10 and heart benefits is profound and promising. One study, published in the Journal of the American College of Cardiology Heart Failure, found that in a randomized study of 420 patients, taking CoQ10 reduced death in patients with severe heart failure by half. Research has also demonstrated a strong relationship between heart attack recovery and CoQ10 supplements. In one clinical trial, patients who consumed CoQ10 after a heart attack had a lower rate of returning cardiac events, a notable 25% compared to 45% in the control group.
In a comparative analysis published by researchers in the Journal of Hypertension, CoQ10 was discovered to potentially lower systolic blood pressure. It is important to note that with CoQ10 it may take up to twelve weeks to see a change in blood pressure. As always when considering a new supplement, you should discuss with your doctor before taking CoQ10 for blood pressure.
Another heart benefit of CoQ10 is that it potentially reduces heart damage caused by chemotherapy, according to the Penn State Milton S. Hershey Medical Center. A number of clinical studies suggest this is the case while using adriamycin, athracycline, and other chemotherapy drugs; however, this too should be discussed with a physician first.
The potential to lower cholesterol has also been observed through research. The Icahn School of Medicine at Mount Sinai states that people with high cholesterol usually have lower levels of CoQ10. Despite a lack of clinical studies, there is evidence that in conjunction with statin supplements, CoQ10 can help bring cholesterol levels back to a normal baseline. It may also relieve the muscle pain associated with statins.
CoQ10 for lung health
In the body, the lungs contain the lowest amount of CoQ10 and they are susceptible to oxidative damage because of the large amounts of oxygen they come into contact with. Every cell in the body relies on the lungs working properly. Most of us do not think about how important the lungs are in our everyday lives, but we need the lungs to carry oxygen and other gases through the bloodstream.
Maintaining healthy lung capacity is necessary to exercise and be active, and perform normal tasks, too. Unfortunately, as we age, our lung capacity decreases. And without antioxidant protection, the lungs are at risk for diseases, including chronic obstructive pulmonary disease (COPD) and asthma. Some people are also born with lung diseases.
COPD gets worse over time, and it becomes increasingly difficult to move air in and out of the lungs. The result is coughing, wheezing, and shortness of breath. Chronic bronchitis and emphysema are common forms of COPD.
The National Emphysema Foundation notes that experts recommend CoQ10 for lung health supplementation, as it has been known to improve cell activity and ease inflammation in people with COPD. A 2005 study confirmed similar results, finding that supplementation with CoQ10 reduced inflammation and the need to take steroids in patients with asthma.
CoQ10 for fertility
To work optimally, the body needs to maintain certain levels of CoQ10, making it an integral nutrient to the reproductive system, particularly egg and sperm vitality.
To achieve a healthy pregnancy and baby, the egg and the sperm need to be healthy. If they aren’t, the pregnancy may result in a miscarriage. And if the egg and sperm are in poorer condition, conception may not happen, even if advanced reproduction techniques, like IVF, are performed. The early stages of life depend on cell division, and because CoQ10 is such an important part of the cell, researchers believe that supplementation may help support this action by restoring mitochondria energy.
CoQ10 for skin health
You may have noticed that many skin care products have been adding CoQ10 to their formulas due to its powerful antioxidant properties. Skin is the largest organ of the body, and on a daily basis it is exposed to harmful agents that damage skin and penetrate its layers. This includes UV rays and oxidative elements from the environment, sweat, dirt, and more.
When these elements hit the skin, they can cause rapid aging, thin skin, and in some cases skin cancer. Damaging skin agents also cause premature aging, wrinkles, freckles, and age spots. Topical CoQ10 has been demonstrated to reduce free radical damage and increase antioxidant capacity, while it also “significantly increased the levels of this quinone on the skin surface” according to a 2015 study. Quinone, if you’re wondering, is used for lightening freckles and age spots on the skin.
A 2006 study also notes that people with certain cancers, including skin cancer, had lower blood CoQ10 levels. This same study concluded that CoQ10 may help reduce the risk of skin cancer.
CoQ10 for headaches
For millions of people, headaches are an extremely common health problem. Almost everyone is prone to having a headache in their lives. A more severe headache comes in the form of a migraine. The World Health Organization reports that while migraines are common and occur in 1 adult in every 7 in the world, they are more common in men, typically driven by hormones, and are rare in the Far East.
A UK non-profit, The Migraine Trust, is devoted to helping people suffering from migraines, and they report CoQ10 as being a promising natural remedy. They report the results of several studies on CoQ10 being beneficial to migraines:
CoQ10 for blood sugar
When cells are damaged by oxidative stress, metabolic diseases often result. In many instances, blood sugar levels are impacted by disease and other health challenges. This includes one of the most common disorders: diabetes. Diabetes is well-known as a chronic inflammatory disease.
A 2015 study concluded that mitochondrial distress contributed to Type II diabetes. They also concluded that restoring adequate levels of CoQ10 in patients with Type II diabetes via supplements could potentially “alleviate oxidative stress, preserve mitochondrial function, and eventually lead to improvement of glycemic control.” The same study also mentions that more research is needed due to several clinical studies finding no improvement with CoQ10 supplements and patients with Type II diabetes.
The potential is there; however, most research agrees that this evidence is still widely inconclusive and needs more examination through clinical trials.
coq10 side effects
CoQ10 supplements are generally well-tolerated, even when taken in relatively high doses. Rarely, gastrointestinal symptoms such as nausea and diarrhea have been reported, as has mild insomnia. Piperine, which is sometimes added to CoQ10 supplements to increase bioavailability, may also cause side effects, and may interact with certain medications. For more details, plus how to minimize the occurrence of CoQ10 side effects, see the Concerns and Cautions section of the CoQ10 and Ubiquinol Supplements Review.
Statins are a class of prescription drugs designed to lower high cholesterol. Although statins are very effective, they’re not for everybody. Statins can cause side effects such as:
nausea and diarrhea
liver and kidney damage
increased blood sugar levels and type 2 diabetes
Some people experience more serious problems, including a condition known as rhabdomyolysis. It occurs when muscle cells break down. As muscles collapse, a certain protein is released into the bloodstream. In turn, this can cause severe kidney problems.
Along with these effects, statins also lower your body’s levels of coenzyme Q10. As the levels drop, the side effects of statins increase.
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