How to raise CoQ10 levels naturally?

November 4, 2025 •

3 min read

With Coenzyme Q10 (CoQ10) production naturally declining after age 20 to 30, it becomes more important for the body to acquire it from external sources. Understanding how to raise CoQ10 levels naturally through diet and lifestyle can support cellular energy and overall wellness.

Quick Summary

This guide outlines effective strategies for boosting your body's CoQ10. Explore the best food sources, from organ meats to vegetables, and learn lifestyle habits that promote better absorption and natural production.

Key Points

Rich Food Sources: Organ meats, fatty fish, and oils are among the richest dietary sources of CoQ10.
Enhanced Absorption: Pair CoQ10-rich foods with healthy fats like olive oil or avocado to significantly improve absorption.
Exercise Benefits: Regular, moderate-intensity exercise can naturally increase intramuscular CoQ10 levels.
Impact of Age and Statins: The body's natural CoQ10 production declines with age and can be inhibited by statin medications.
Preserving Nutrients: Choose gentle cooking methods like steaming or light sautéing over high-heat frying to preserve CoQ10 in foods.
Plant-Based Options: Plant-based sources like soybeans, nuts, and vegetables contribute to CoQ10 intake, though in smaller amounts than animal products.

Understanding Coenzyme Q10 and Its Importance

Coenzyme Q10 (CoQ10), or ubiquinone, is a vitamin-like compound found in every cell of the body. It plays a crucial role in the mitochondria, where it helps produce adenosine triphosphate (ATP), the body's primary energy source. CoQ10 also functions as a powerful antioxidant, protecting cells from damage caused by free radicals. While the body produces CoQ10, levels decrease with age and can also be depleted by certain medications, particularly statins used for cholesterol management. Boosting CoQ10 naturally can help maintain optimal cellular function and energy levels.

The Best Dietary Sources of CoQ10

To increase your CoQ10 levels through diet, focus on incorporating a variety of nutrient-dense, CoQ10-rich foods into your meals. As CoQ10 is fat-soluble, pairing these foods with healthy fats can significantly improve absorption.

Animal-Based Sources

Animal products tend to be the richest sources of CoQ10, especially organ meats, which contain the highest concentrations.

Organ Meats: Beef heart, beef liver, and chicken liver are exceptionally high in CoQ10.
Fatty Fish: Oily fish like salmon, sardines, mackerel, and trout are excellent sources.
Muscle Meats: While lower than organ meats, chicken, pork, and beef still contribute to your CoQ10 intake.

Plant-Based and Other Sources

Even if you primarily follow a plant-based diet, you can still find good sources of CoQ10, though they typically contain smaller amounts.

Legumes: Peanuts, lentils, and soybeans (including products like tofu and edamame) contain decent amounts.
Nuts and Seeds: Pistachios, sesame seeds, and peanuts are notable for their CoQ10 content.
Oils: Soybean oil, olive oil, and canola oil are rich sources of CoQ10 and assist with its absorption.
Vegetables: Spinach, broccoli, and cauliflower offer smaller but consistent contributions.
Fruits and Grains: Some fruits, like oranges and strawberries, and whole grains, such as wheat germ, also contain CoQ10.

Enhancing CoQ10 Absorption with Fat

Since CoQ10 is a fat-soluble compound, its bioavailability is limited. However, you can dramatically increase your body's ability to absorb it by following a few simple guidelines.

Best practices for absorption:

Consume CoQ10-rich foods alongside healthy fats like olive oil, avocado, or nuts.
Opt for full-fat dairy products instead of low-fat versions.
When cooking vegetables, lightly sauté them in a CoQ10-rich oil like olive oil.
Eggs, which contain fat in the yolk, are an excellent complete source.

Lifestyle Adjustments for Optimal CoQ10 Production

Beyond diet, certain lifestyle factors can influence your body's natural production of CoQ10. Moderate, regular exercise is one such factor. Research has shown that exercise training can increase intramuscular CoQ10 levels, which is linked to improved oxidative capacity. This effect is particularly noted in mitochondrial-rich, oxidative muscle fibers.

Other contributing factors to consider include:

Stress Management: High stress levels can increase oxidative damage and deplete the body of its resources, potentially impacting CoQ10 levels.
Avoiding Prolonged Heat: Some CoQ10 content can be lost during high-heat cooking. To preserve more of it, opt for steaming or light sautéing over deep-frying or prolonged roasting.
Managing Medications: If you are on statin medications, be aware that they can reduce CoQ10 synthesis. While a healthy diet is a good start, supplementation may be necessary; consult with your doctor.

Comparison of Cooking Methods for CoQ10 Retention


Cooking Method	Effect on CoQ10 Content	Recommended for CoQ10-Rich Foods	Reason
Deep-Frying	Significant loss of CoQ10	No	High heat and long exposure destroy heat-sensitive nutrients.
Boiling/Steaming	Moderate retention	Yes (for vegetables)	Gentle heat helps retain more nutrients than high-heat methods.
Light Sautéing	Moderate retention	Yes	A quick sear or light sauté preserves CoQ10, especially when paired with healthy fats.
Raw Consumption	Excellent retention	Yes (for oils, nuts)	No heat exposure ensures all nutrients are preserved.

Conclusion

While the body produces CoQ10 naturally, incorporating specific dietary and lifestyle changes can help maintain optimal levels, especially as you age or take certain medications. By prioritizing a balanced diet rich in organ meats, fatty fish, and plant-based sources like nuts and legumes, and ensuring proper absorption by including healthy fats, you can support your cellular energy and antioxidant defense system. Combined with regular, moderate exercise, these natural strategies offer a holistic approach to boosting your CoQ10 and promoting overall well-being. As with any dietary change, it is always wise to consult a healthcare professional to ensure it aligns with your specific health needs.

For more detailed scientific information on CoQ10, you can refer to the research available at the National Institutes of Health(https://www.ncbi.nlm.nih.gov/books/NBK531491/).

Frequently Asked Questions

Organ meats, such as beef heart and liver, are the richest natural food sources of CoQ10. Other excellent sources include fatty fish like salmon and mackerel, and vegetable oils like soybean and olive oil.

To improve absorption, always consume CoQ10-rich foods with a source of healthy dietary fat, such as avocados, nuts, or olive oil, as CoQ10 is a fat-soluble compound.

Yes, high-heat cooking methods like deep-frying can cause a significant loss of CoQ10. Lighter cooking methods such as steaming or light sautéing are better for retaining the nutrient.

Yes, research indicates that engaging in regular, moderate-intensity exercise training can increase CoQ10 levels within your muscles and boost oxidative capacity.

While a primary CoQ10 deficiency is rare, some symptoms of lower levels can include muscle weakness, fatigue, and neurological issues. A doctor can help determine if this is the case.

Statin medications are known to reduce the body's natural CoQ10 synthesis. While increasing dietary intake is helpful, some individuals on statins may require supplementation, which should always be discussed with a doctor.

Yes, plant-based sources include soybeans, peanuts, pistachios, sesame seeds, spinach, broccoli, and various vegetable oils. While the concentration is generally lower than in animal products, they can contribute significantly to your intake.