How can I raise my CoQ10 levels?

January 1, 2026 •

3 min read

Natural CoQ10 production in the body decreases with age, and certain medications, such as statins, can deplete it further. This guide explains how can I raise my CoQ10 levels to support cellular energy and protect against oxidative stress.

Quick Summary

Strategies to boost CoQ10, a vital antioxidant for cellular energy, include eating rich foods like organ meats and fatty fish, and using supplements. Factors like age, diet, and medication usage can impact CoQ10 status.

Key Points

Supplements are Potent: A supplement is generally the most effective way to significantly increase CoQ10 levels, especially if you are over 40 or taking statins.
Fat-Soluble for Absorption: Always take your CoQ10 supplement with a meal containing fat to maximize how much your body absorbs.
Ubiquinol is Bioavailable: If choosing a supplement, the ubiquinol form is more readily used by the body, which can be advantageous, particularly for older individuals.
Food is a Supporting Source: While not enough on its own, eating CoQ10-rich foods like organ meats, fatty fish, and nuts helps maintain healthy levels.
Consult a Professional: Discuss CoQ10 supplementation with your doctor, especially if you are on medications like statins or blood thinners, to ensure safety and prevent interactions.
Be Patient with Results: Noticeable effects from CoQ10 supplementation often take several weeks or months to become apparent, so consistency is crucial.

The Importance of CoQ10 and Factors Affecting Levels

Coenzyme Q10 (CoQ10) is a compound naturally present in every cell of the body, playing a crucial role in the production of cellular energy and acting as a powerful antioxidant. Particularly high concentrations are found in organs with high energy demands, such as the heart, liver, and kidneys. The body produces its own CoQ10, but several factors can influence its levels:

Aging: The natural aging process is associated with a decrease in CoQ10 synthesis.
Medications: Statins, commonly prescribed to lower cholesterol, are known to inhibit the mevalonate pathway, which is essential for both cholesterol and CoQ10 production.
Health Conditions: Low CoQ10 levels have been linked to various health conditions, including heart disease, diabetes, and certain neurodegenerative disorders.
Oxidative Stress: Increased oxidative stress, from factors like diet or lifestyle, can deplete CoQ10.

Dietary Strategies to Increase CoQ10

While the amount of CoQ10 available from food is modest compared to supplements, a diet rich in certain items can help support the body's levels. Since CoQ10 is fat-soluble, consuming these foods with healthy fats can improve absorption.

CoQ10-Rich Foods

Organ Meats: Heart and liver from beef or chicken are among the richest dietary sources.
Fatty Fish: Fish such as salmon, mackerel, and sardines are excellent sources of CoQ10.
Meat: Other meats like beef, pork, and chicken also contribute, but in smaller amounts than organ meats.
Nuts and Seeds: Pistachios and sesame seeds offer a good plant-based source.
Legumes: Soybeans and lentils contain CoQ10.
Oils: Canola and soybean oils are also sources.
Fruits and Vegetables: While containing lower amounts, produce like spinach, broccoli, and oranges provide additional CoQ10.

Using Supplements to Boost CoQ10 Levels

For a more significant increase in CoQ10, supplementation is the most effective method, especially for individuals whose levels are low due to age, health status, or medication use.

The Two Main Forms of CoQ10

CoQ10 supplements are available in two main forms: ubiquinone and ubiquinol. Your body naturally converts ubiquinone to the more active ubiquinol form, which is used by the cells.

Ubiquinone vs. Ubiquinol: A Comparison


Feature	Ubiquinone	Ubiquinol
Form	Oxidized; standard form found in most basic supplements.	Reduced; body-ready form that does not require conversion.
Absorption	Can be converted efficiently by younger, healthy individuals.	May offer superior absorption, especially beneficial for older adults or those with absorption issues.
Cost	Generally more affordable.	Typically higher in price.
Stability	Highly stable and durable.	Less stable; requires special packaging to prevent oxidation.

Absorption and Supplementation Tips

Take with a Fatty Meal: To maximize absorption, take CoQ10 supplements with a meal containing healthy fats. Studies show that dietary fat significantly enhances bioavailability.
Consider Soft-Gel Capsules: Oil-based soft-gel formulations are often more effectively absorbed than dry powder capsules or tablets.
Regular Intake: For higher daily doses, consistency is key, and taking the supplement regularly is important to maintain consistent blood levels.
Consistency is Crucial: As with any supplement, regular, consistent use is key. Significant effects often require several weeks or months to become apparent.

Lifestyle and Medical Considerations

Beyond diet and supplementation, several other factors can influence your CoQ10 levels and overall health. Always discuss any health concerns and potential supplement use with your doctor.

Manage Other Medications: Be aware that CoQ10 can interact with certain medications. For instance, it may decrease the effectiveness of the blood thinner warfarin and can impact blood pressure medications.
Prioritize Exercise: Regular physical activity helps support mitochondrial health and energy production, potentially enhancing the benefits of increased CoQ10.

Conclusion

For those wondering how can I raise my CoQ10 levels, the most effective strategy involves a combination of targeted dietary choices and focused supplementation. While foods rich in CoQ10 can contribute to your intake, supplements, particularly the readily absorbed ubiquinol form, are often necessary for a significant boost. To ensure optimal results, take supplements with fatty meals and maintain a consistent routine. It is always best to consult with a healthcare professional before starting any new supplement, especially if you have an existing medical condition or are on medication.

For additional scientific information, the National Institutes of Health provides extensive resources on Coenzyme Q10.

Frequently Asked Questions

Organ meats, such as beef heart and liver, contain the highest concentration of CoQ10. Fatty fish like salmon and mackerel, as well as nuts and seeds, are also rich sources.

Ubiquinol is the more bioavailable form, meaning the body can use it more easily. While ubiquinone is often sufficient for younger people, ubiquinol is frequently recommended for older adults or those with conditions affecting nutrient absorption.

Dosage varies depending on individual needs and health status. It is essential to consult a healthcare provider for personalized recommendations.

Some research suggests that CoQ10 supplementation may help reduce muscle pain associated with statin use, but findings are mixed. It is important to talk with your doctor before starting CoQ10, and never stop taking statins without consulting them.

CoQ10 is generally well-tolerated, with side effects being rare and mild, including potential stomach upset or nausea. If you experience any adverse effects, adjusting how you take the supplement may help.

Yes, CoQ10 can interact with certain medications. It can interfere with the blood thinner warfarin and may affect blood pressure in people taking antihypertensive drugs.

Because CoQ10 is vital for cellular energy production, it is often associated with improved energy levels and exercise performance. However, these effects typically become noticeable only after consistent use over several weeks.