Nutrition Info Just for You

October 23, 2019

What Is CoQ10 & Why Would You Need It?

CoQ10. The name just sounds complicated and scientific, right? But actually, the benefits of this compound are pretty simple to understand! So what exactly is CoQ10 and how does it work? Keep reading to find out!

What is CoQ10?

Coenzyme Q10 — aka CoQ10 — is a nutrient that plays an important role in energy production. Your body actually makes CoQ10 naturally. In fact, CoQ10 is present in virtually all of your tissues! However, your body’s production of CoQ10 can decline with age.1 Also, if you’re taking a type of cholesterol-lowering drugs called statins, these drugs also can reduce the levels of CoQ10 in your body. Luckily, you can raise your CoQ10 levels by eating foods rich in CoQ10 or by taking a CoQ10 supplement (more on that later).

What Are the Benefits of CoQ10?

Supports Energy Production

CoQ10 supports your cells’ mitochondria. A mitochondrion, you might remember from high school biology class, is the powerhouse of the cell where the biochemical processes of respiration and energy production occur. CoQ10 helps your body take all those healthy foods you eat and turn them into energy that your cells can use.

Protects Your Cells

CoQ10 is an antioxidant, meaning that it breaks down and removes free radicals. Free radicals are unstable molecules produced in the body from natural causes or even environmental and lifestyle factors. Think of antioxidants, like CoQ10, as your body’s built-in secret weapon to diffuse free radicals.

Supports Heart Health

CoQ10 may have important cardiovascular benefits. For patients who take statins for cholesterol, like we mentioned, those drugs can reduce CoQ10 levels in the body. So you might need to eat certain foods or take supplements to replenish your CoQ10 levels.

smiling laughing woman and man outside city exercising white headphones heart health cardiovascular exercise CoQ10 benefits vitafusion experience blog

CoQ10 Foods to Add to Your Diet

Now that you know the benefits of CoQ10, you’re probably wondering if you’re consuming enough. There’s no official daily recommended amount of CoQ10. But you can up your intake by eating certain foods. Add these foods to your grocery list to get more CoQ10 in your diet2:

Beef

Great news, meat lovers. Beef is one of the richest natural sources of CoQ10, with 2.6 mg of CoQ10 per 3 oz. However, dieticians don’t often recommend eating a lot of red meat. So eat it in moderation and add in other foods on this list below in addition to beef.

Chicken

Do you prefer chicken over red meat? Chicken breast is an excellent source of CoQ10. One serving of chicken contains 1.4 mg of CoQ10.

Canola Oil

This cooking oil is also rich in CoQ10, with 1.0 mg in every tablespoon.

Herring

Are you a seafood fan? Many types of fish contain CoQ10. However, herring is the richest in CoQ10, with 2.3 mg of CoQ10 for every 3.0 oz of fish.

Roasted Peanuts

This delicious snack contains 0.8 mg of CoQ10 per 1 oz of peanuts.

Broccoli

This plant-based source of CoQ10 has 0.5 mg of the nutrient in every ½-cup serving.

plate of food beef broccoli brown rice green placemat silverware fork knife healthy foods CoQ10 benefits vitafusion experience blog

Should I Take a CoQ10 Supplement?

Sure, to get more CoQ10, you can totally rethink your diet and add more beef, or even herring, to your plate. But a supplement is a much simpler way to add more CoQ10 to your daily routine.

vitafusion CoQ10 gummies have 200 mg of CoQ10 to support heart health. That’s the same amount of CoQ10 as in about 14 pounds of beef! So a delicious gummy in a natural peach flavor is a much easier way to get your CoQ10. Ask your doctor if you should be taking a CoQ10 supplement to support your heart health.*

We love sharing our insights about vitamins and health. But that doesn’t mean it should be a substitute for professional medical advice. For that, you should talk to your doctor!

1Kalén, A at al; Lipids. 1989.
2 Higdon, J. “Coenzyme Q10,” Micronutrient Information Center. Linus Pauling Institute, Oregon State University.

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Published by Colleen Welsch

Colleen Welsch has been writing about women's nutrition, health, fitness, and the clean beauty industry for many years. Born and raised in Ohio, Colleen recently returned to the U.S. after spending a year in Spain. In her spare time, Colleen loves traveling and petting dogs.

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