6 CoQ10-rich foods

Coenzyme Q10, also known as ubiquinol or CoQ10, is an antioxidant that the human body naturally produces. It’s present in all human tissues and organs but is most concentrated in the heart, liver, kidneys, pancreas, and skeletal muscle. CoQ10 is essential for your body to maintain healthy tissues and organs. Additionally, research shows it neutralizes free radicals and may help treat or prevent diseases, particularly heart disease.

In addition to the CoQ10 your body makes, it’s available from food sources and over-the-counter (OTC) supplements. Foods such as meat, fatty fish, legumes, nuts, seeds, and oils are particularly rich in CoQ10.

Foods that are high in CoQ10

If you eat a healthy, balanced diet, you’re likely already consuming CoQ10. But if you’re looking to increase your intake, these foods contain moderate to high amounts of CoQ10, according to a 2010 review published in Critical Reviews in Food Science and Nutrition.

1. Organ meats

Meat is the richest source of dietary CoQ10. Various types and cuts of meat provide CoQ10, but organ meats are often at the top. Specifically, liver and heart from beef, pork, and chicken are highest in CoQ10, with more than 50 milligrams (mg) per kilogram (kg).

Organ meats are nutrient-dense foods—they may be more nutritious than muscle meats. In addition to CoQ10, organ meats provide nutrients like protein, vitamin B12, iron, selenium, zinc, and vitamin K.

2. Meat, dairy, and eggs

Organ meats aren’t widely consumed in some places. If you don’t eat organ meats, you can still get CoQ10 from other animal products. Meat is the best food source of CoQ10, but some dairy products and eggs also provide some of this nutrient:

• Reindeer: ~158 mg/kg
• Beef: Up to 40.1mg/kg 
• Pork: Up to 45 mg/kg
• Chicken: Up to 25 mg/kg
• Lard: 10 mg/kg
• Butter: ~7 mg/kg
• Egg yolk: ~5 mg/kg

Animal products like meat, dairy, and eggs are also abundant sources of other nutrients, such as protein. Meat is an excellent source of B vitamins along with various vitamins and minerals. Dairy products are rich in calcium and vitamin D, while egg yolks provide phosphorus, zinc, and a plethora of vitamins.

3. Fatty fish

Fatty fish is a great way to eat CoQ10 because the nutrient is fat-soluble. Healthy fats allow for optimal absorption, explains Michelle Routhenstein, RD, a preventive cardiology dietitian based in New York City. She recommends fatty fish like sardines, trout, salmon, and mackerel, which not only contain CoQ10 but also provide some fat to boost its absorption. Researchers found the following fish to be high in CoQ10:

• Horse mackerel: Up to 130 mg/kg
• Sardines: Up to 64.3 mg/kg
• Salmon: Up to 7.6 mg/kg

Along with CoQ10, fatty fish provides omega-3 fatty acids, vitamin B12, vitamin D, and selenium.

4. Nuts and seeds

Like fatty fish, nuts and seeds contain CoQ10 alongside healthy fats. This allows for better absorption, Routhenstein says, adding that pistachios and sesame seeds are excellent choices. This is also confirmed by research:

• Peanuts: Over 20 mg/kg
• Sesame seeds: Over 20 mg/kg
• Pistachios: Over 20 mg/kg
• Walnuts: Up to 19 mg/kg
• Hazelnuts: Up to 19 mg/kg
• Almonds: Up to 14 mg/kg

Nuts are also great sources of dietary fiber, omega-3 fatty acids, and antioxidants. They also provide some protein.

5. Oils

Certain oils are among the richest sources of CoQ10, says Mark Sullivan, MD, a board-certified internal medicine physician practicing in Alexandria, Virginia. In fact, researchers found that some oils are the richest non-animal source of CoQ10. They include the following:

• Soybean oil: 53.8–279 mg/kg
• Corn oil: 13–139 mg/kg
• Olive oil: 4.1–160 mg/kg
• Rapeseed oil: Up to 73 mg/kg
• Sesame oil: 32 mg/kg
• Cottonseed oil: 17 mg/kg
• Sunflower oil: Up to 15 mg/kg

Oils primarily provide healthy fats. They’re a potent source of omega-6 and omega-3 fatty acids, such as oleic acid.

6. Vegetables and legumes

Aside from nuts, seeds, and oils, plant foods aren’t typically significant food sources of CoQ10. However, some other plant foods have been shown to provide moderate amounts of the antioxidant:

• Parsley: Up to 26.4 mg/kg
• Soybeans: Up to 19 mg/kg
• Spinach: Up to 10.2 mg/kg
• Avocados: 9.5 mg/kg

Though the majority of plant foods aren’t significant sources of CoQ10, they’re rich in other nutrients, making them a staple in a balanced diet. Legumes and vegetables are some of the richest sources of dietary fiber, for example. They’re complex carbohydrates that can also provide some protein along with vitamin C, potassium, phosphorus, and other micronutrients.

CoQ10 benefits

CoQ10 powers energy production in your cells. It’s involved in adenosine triphosphate (ATP) synthesis, which occurs in the mitochondria within a cell. “One of its main roles is to help convert food into energy, allowing for the cells, especially in the heart muscle, to function properly,” Routhenstein explains. “It also has an important role in neutralizing free radicals to avoid excess oxidative stress, which may contribute to the progression of heart disease.”

Because of its many roles in the body, CoQ10 is associated with many health benefits:

• CoQ10 has antioxidant properties: CoQ10 is a known antioxidant that neutralizes unstable molecules called free radicals. When left unchecked, these molecules can cause oxidative damage to cells, which could increase the risk of disease over time. More research is needed, but some researchers suggest that CoQ10 supplementation could benefit those with diseases where oxidative stress is a hallmark, such as cardiovascular diseases.
• CoQ10 could support heart health: Because CoQ10 is concentrated in the heart, it’s believed to possess heart health benefits. CoQ10 has been shown to lower cholesterol and high blood pressure as well as reduce mortality from cardiovascular causes. A 2021 meta-analysis found that CoQ10 may reduce hospitalizations from heart failure.
• CoQ10 may benefit people taking statin medications: Millions of Americans take statin medications for heart health. They can lower cholesterol and the risk of heart attack and stroke. One of the side effects of these medicines, however, is that they can lower CoQ10 levels in the body. One of the health benefits of CoQ10, therefore, is that it can mitigate this side effect of statin drugs, Dr. Sullivan explains.
• CoQ10 could help treat migraines: CoQ10 has anti-inflammatory benefits, per the Cleveland Clinic. When combined with magnesium and riboflavin, CoQ10 has been shown to reduce the severity and frequency of migraines.

How much CoQ10 do you need?

The right dose of CoQ10 depends on individual factors, such as the presence of health conditions and medications, Routhenstein says. If your healthcare provider has recommended CoQ10 supplementation, between 30 mg and 200 mg is considered a safe dose.

In some cases, higher doses may be necessary, and they can be divided throughout the day, Dr. Sullivan says. To increase CoQ10’s absorption, take it with foods rich in fatty acids closer to bedtime.

RELATED: When is the best time to take CoQ10?

Additional sources of CoQ10

In addition to what’s obtained through diet, CoQ10 supplements are available in various forms, such as tablets, softgels, and capsules. Softgels may have a higher bioavailability and be easier for the body to absorb. Typically, food sources of CoQ10 are preferred, but dietary supplements are sometimes necessary, Routhenstein says.

Prior to taking CoQ10 supplements, you should consult your healthcare provider. “CoQ10 supplements may interact with certain blood thinners or high blood pressure medications, and a discussion to assess the individual’s risk, benefits, and dosing is important,” Routhenstein says. 

It’s also important to remember that your body produces CoQ10 on its own, Dr. Sullivan says. Healthy habits like getting enough sleep, eating a balanced diet, and exercising regularly can help contribute to natural CoQ10 synthesis.