What foods have coenzyme q10
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 food is coenzyme q10 found in
The highest concentrations of CoQ10 in our own bodies are found in the liver, kidneys and heart,3 so it makes sense that the highest concentrations of CoQ10 from food sources would exist within organ meats. For many people, just the mention of that may sound cringe-worthy, but if that’s you, don’t fret! There are other options, including some vegetarian and vegan sources of CoQ10 as well. We’ll explore them below to help you find the best CoQ10 food sources to suit your dietary needs and palate.
CoQ10 in Beef
A 100 grams (3.53 ounces) portion of beef sirloin provides 3.06 mg of CoQ10.4 You would need to eat just over 7 pounds of beef to get the equivalent of a 100 mg supplement of CoQ10.
Beef Liver CoQ10
Beef liver provides a slightly higher amount of CoQ10 than beef steaks, at 3.9 mg for every 100 grams.4 That means it would take about 5.5 pounds of beef liver to reach 100 mg of CoQ10.
Beef Heart CoQ10
Levels of CoQ10 found in beef hearts are substantially higher than in beef steaks and liver. A 100 grams serving of beef heart would provide around 11.3 mg of CoQ10.4 But a person would need to eat 2 pounds of beef heart to get 100 mg of CoQ10.
CoQ10 in Chicken
Chicken provides a little under half the amount of CoQ10 in beef sirloin. A 100 grams serving of chicken gives you around 1.4 mg of CoQ10.4 To get 100 mg of CoQ10 from chicken you would need to eat 15.74 pounds of it.
CoQ10 in Chicken Liver
Chicken liver provides 11.62 mg of CoQ10 in every 100 grams, making it one of the highest food sources of CoQ10.4 It would take about 1.89 pounds of chicken liver to provide 100 mg of CoQ10.
Pork and Pork Liver CoQ10
Pork contains about 2.43 mg of CoQ10 per 100 grams.4 Similarly, pork liver provides about 2.27 mg per 100 grams,4 so you would need to eat about 9 pounds of pork or 9.7 pounds of pork liver to get 100 mg of CoQ10.
CoQ10 in Mackerel
The red flesh of mackerel contains a lot more CoQ10 than the white flesh portions. Red mackerel flesh provides 6.75 mg per 100 grams,4 and the white flesh portions provide about 1 mg per 100 grams,4 so that would mean eating just over 3 pounds of red, or almost 21 pounds of white mackerel flesh.
Rainbow Trout CoQ10
Rainbow Trout provides 0.85 mg of CoQ10 per 100 grams.4 To get 100 mg of CoQ10 from trout, you’d need to eat a whopping 25 pounds of it.
CoQ10 in Sardines
Sardines contain about 0.5 mg of CoQ10 per pound,4 so that would mean eating about 43 pounds to reach 100 mg of CoQ10.
For every 100 grams of salmon, you get about 0.4 mg of CoQ10,4 which is even less than trout. You would need to eat 51 pounds to get 100 mg.
CoQ10 in Boiled Soybeans
A 100 grams serving of soybeans provides about 1.21 mg of CoQ10.4 That means you’d need to eat just over 18 pounds to reach 100 mg.
CoQ10 in Oranges
It would take around 220 pounds of oranges to get 100 mg of CoQ10.4 That’s a lot of oranges!
Broccoli contains 0.59 mg of CoQ10 in 100 grams,4 so to get 100 mg you would need to eat 37 pounds of broccoli.
CoQ10 in Avocado
Avocado provides about 0.95 mg CoQ10 per 100 grams,4 which equates to 23 pounds to reach 100 mg of CoQ10.
What is coq10 good for
CoQ10 is also an effective free radical scavenger that may beneficially affect the aging process.* As we age, our body’s production of CoQ10 declines gradually. Because it’s so important to energy production, and therefore life, researchers believe that this decline may be a factor in the effects of aging on the human body.*
The highest levels of CoQ10 are found in tissues in the body that work the hardest, such as the heart and liver.Studies have shown that supplementation increases CoQ10 levels and can help to maintain healthy heart function.CoQ10 is not only an effective free radical scavenger, but supports cardiovascular health as well.
What is the best form of coenzyme q10?
The form of CoQ10 that’s best to take is ubiquinol (optimally with shilajit). However, as it might not be feasible for some people, taking ubiquinone is better than not taking CoQ10 at all. People who are relatively healthy, do not smoke (which can also deplete CoQ10 levels), and aren’t taking a statin might be fine taking the ubiquinone form. The true way to know what form and dose works best for you is by doing a blood test .
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