How to get CoQ10 in your diet? A complete nutritional guide

October 4, 2025 •

3 min read

As we age, our body's natural production of Coenzyme Q10 (CoQ10) decreases, making it harder to maintain optimal levels. This guide will explain how to get CoQ10 in your diet and provide clarity on whether food sources or supplements are best for your needs.

Quick Summary

This nutritional guide provides a comprehensive overview of how to increase your intake of CoQ10 through various food sources and supplementation strategies. It explains the compound's function in cellular energy production and details specific food options, absorption tips, and the benefits and considerations of using supplements.

Key Points

Rich food sources: Include organ meats, fatty fish, nuts, and legumes in your diet for the highest concentration of naturally occurring CoQ10.
Enhance absorption: Since CoQ10 is fat-soluble, consume it with a healthy fat source, such as olive oil or avocado, to maximize your body's absorption.
Consider supplements: Food alone may not be enough to achieve therapeutic levels of CoQ10, especially with age or certain health conditions; supplements offer a higher and more consistent dose.
Combat aging effects: As natural CoQ10 production decreases over time, dietary and supplemental intake become more important for supporting energy and antioxidant function.
Discuss with a professional: Consult a healthcare provider before starting CoQ10 supplements, especially if you are taking medications or have underlying health issues, to ensure safe and effective use.

Coenzyme Q10, or CoQ10, is a vital, vitamin-like substance found in every cell of the human body. Its primary function is in the mitochondria, where it plays a critical role in producing adenosine triphosphate (ATP), the body's main energy source. Beyond energy, CoQ10 is a powerful antioxidant that protects cells from damage caused by free radicals. While our bodies produce CoQ10 naturally, production declines significantly with age and can also be affected by certain health conditions and statin medications. A balanced diet can provide some CoQ10, but often not enough to significantly impact blood levels, particularly for older adults or those with specific health concerns.

Natural food sources of CoQ10

Eating a variety of whole foods is the best way to ensure you're getting some dietary CoQ10. Fortunately, many common foods contain this important coenzyme, with the highest concentrations found in fatty animal products. Since CoQ10 is a fat-soluble compound, its absorption is enhanced when consumed with a meal containing healthy fats.

Meats, poultry, and fish

Some of the richest sources of CoQ10 are meats, especially organ meats, due to their high concentration of energy-intensive cells.

Organ Meats: The heart, liver, and kidneys of animals like beef and pork are among the most potent sources of CoQ10.
Fatty Fish: Oily fish such as salmon, trout, herring, mackerel, and sardines are excellent sources of CoQ10 and omega-3 fatty acids, which also benefit heart health.
Muscle Meats: Standard cuts of pork, beef, and chicken also contribute, though in lesser amounts than organ meats.

Plant-based foods

Vegetarian and vegan diets can also include CoQ10-containing foods, though the amounts tend to be lower than in animal products.

Legumes: Soybeans, lentils, and peanuts are notable plant-based sources.
Nuts and Seeds: Sesame seeds, pistachios, and peanuts offer moderate amounts of CoQ10.
Oils: Soybean and canola oils are good sources that can be used in cooking or dressings. Olive oil is also a source.
Vegetables: Vegetables such as spinach, broccoli, and cauliflower contain smaller quantities of CoQ10.
Fruits: Some fruits, including oranges and strawberries, also provide trace amounts.

Improving CoQ10 absorption

Maximizing absorption is key to getting the most benefit from your dietary and supplemental intake of CoQ10. As a fat-soluble nutrient, CoQ10 is best absorbed with food, especially meals containing fat. For supplements, taking them with a fatty meal or opting for soft-gel capsules can significantly improve bioavailability. Some products also offer formulations with increased water-solubility to enhance absorption.

Food vs. supplements: a comparison

For most people, especially those without a deficiency, a balanced diet is enough. However, due to the low concentration of CoQ10 in many foods, supplementation is often required to achieve therapeutic levels, particularly for specific health conditions or as we age.


Feature	Food Sources	Supplements
Typical Daily Intake	Estimated 3–6 mg in a typical Western diet.	Doses from 30 mg to 600 mg+ widely available.
Concentration	Low concentrations; require large quantities to reach higher levels.	High, controlled concentrations for targeted dosages.
Bioavailability	Absorbed well when consumed with fats.	Formulations (e.g., soft gels, ubiquinol) can enhance absorption significantly.
Considerations	Provides a wide range of other nutrients. Intake can fluctuate based on diet.	Can deliver therapeutic doses for specific health needs. Purity and form (ubiquinone vs. ubiquinol) matter.
Cost-Effectiveness	Part of regular grocery spending.	A specific and potentially higher cost, depending on dose and brand.

Conclusion: creating your CoQ10 plan

Including a diverse array of CoQ10-rich foods in your diet is a solid foundation for supporting your body's energy production and antioxidant defenses. Focusing on fatty fish, organ meats, nuts, and healthy oils can help boost your natural intake. However, it's important to recognize that dietary sources alone may not provide the significant doses used in clinical studies for managing conditions like heart disease or migraines. As natural CoQ10 production declines with age, or if you are taking certain medications, supplementation may be a necessary and effective strategy. Always consult with a healthcare professional to determine the right approach and dosage for your specific health needs.

For more detailed health information, consult reliable medical resources such as the National Institutes of Health (NIH).

Frequently Asked Questions

The richest food sources of CoQ10 include organ meats (like heart and liver), fatty fish (such as salmon and sardines), muscle meats (beef, pork), and plant-based options like soybeans, peanuts, sesame seeds, and specific oils.

For the general population, a balanced diet provides some CoQ10, but the amounts are typically low. The average intake is 3–6 mg, which is often insufficient to raise blood levels significantly, especially for older individuals or those with specific health conditions.

To enhance absorption, consume CoQ10-rich foods or supplements with a meal that contains fat, as CoQ10 is a fat-soluble compound. Taking soft-gel capsules or solubilized formulations can also increase bioavailability.

Several factors contribute to declining CoQ10 levels, including the natural aging process, use of statin medications that inhibit its production, genetic defects, and various chronic diseases like heart failure and diabetes.

For therapeutic effects, especially to address age-related decline or specific health conditions, supplements are often more effective because they provide a higher, more concentrated dose. While food offers a broad range of nutrients, it contains much lower amounts of CoQ10.

Yes, vegetarians and vegans can obtain CoQ10 from plant-based foods, but the levels are generally lower than in animal products. Good plant-based sources include soybeans, peanuts, pistachios, sesame seeds, and oils like canola and soybean oil.

CoQ10 is generally well-tolerated, but some people may experience mild side effects like stomach upset, nausea, or diarrhea. It can also interact with certain medications, such as blood thinners and blood pressure drugs.