Where Can I Find CoQ10 Naturally?

November 15, 2025 •

4 min read

Approximately 95% of the human body’s energy is produced using coenzyme Q10 (CoQ10), a compound vital for cellular function. While our bodies produce CoQ10, levels can decline with age, making dietary sources increasingly important. Learning where can I find CoQ10 naturally is key to supporting energy production and antioxidant protection.

Quick Summary

This article details the primary dietary sources of coenzyme Q10, including meats, fish, vegetables, nuts, and oils. It explores how to incorporate these foods into your diet and contrasts the bioavailability of food-based CoQ10 versus supplements, all to help you boost your intake naturally.

Key Points

Organ Meats are a Top Source: Heart, liver, and kidney offer some of the highest concentrations of CoQ10 found in food.
Oily Fish Provide Abundant CoQ10: Fish like salmon, mackerel, and sardines are excellent dietary sources of CoQ10.
Legumes, Nuts, and Seeds are Plant-Based Options: Soybeans, peanuts, and sesame seeds provide CoQ10 for those on vegetarian or vegan diets.
Vegetables and Oils Contribute CoQ10: Spinach, broccoli, cauliflower, and certain oils like soybean and canola oil also contain this antioxidant.
Absorb CoQ10 Better with Fat: Because CoQ10 is fat-soluble, consuming these foods with healthy fats enhances its absorption.
CoQ10 Levels Decrease with Age: Natural production of CoQ10 diminishes over time, making dietary intake increasingly important later in life.

Uncovering the Richest Natural CoQ10 Sources

Coenzyme Q10, a powerful antioxidant and crucial component in the body's energy production, is available in a variety of foods. While the amounts found in food are generally lower than those in supplements, consistently incorporating these ingredients into your diet can support overall levels. The most concentrated sources are typically animal-based products, though several plant-based options also contribute.

Animal-Based Sources with High CoQ10 Levels

For those who consume animal products, certain foods are significantly more potent sources of CoQ10. The highest concentrations are found in organs and muscles that are most active and therefore have the highest energy requirements.

Organ Meats: The heart, liver, and kidney are the most concentrated sources of CoQ10. Beef heart, for example, is particularly rich. Including these in your meals can provide a substantial boost.
Fatty Fish: Oily fish are excellent sources, with species like sardines, mackerel, trout, and salmon containing notable amounts. Regular consumption of fatty fish is also beneficial for its omega-3 fatty acid content.
Muscle Meats: Beyond organ meats, general muscle meats from pork, beef, and chicken also contribute to CoQ10 intake, with concentrations varying between different cuts.
Eggs: While eggs contain a small amount of CoQ10, they can be a part of a diet focused on increasing overall levels.

Plant-Based CoQ10 Sources

For vegetarians and vegans, or those simply looking to diversify their CoQ10 intake, there are several plant-based foods that offer this nutrient. While the concentration is generally lower than in animal products, they can still be a valuable part of your diet.

Legumes: Soybeans and lentils are some of the best legume sources of CoQ10.
Nuts and Seeds: Peanuts, sesame seeds, and pistachios are recognized for their CoQ10 content. Peanuts, in particular, can be a convenient source.
Vegetables: Certain vegetables stand out more than others. Broccoli, cauliflower, and spinach contain measurable levels of CoQ10. Cooking methods may affect nutrient content, but they remain a good option.
Oils: Some vegetable oils contain CoQ10. Soybean oil and canola oil are often cited as containing this compound. Using these in cooking can contribute to your daily intake.
Fruits: While most fruits contain low levels, avocado is an exception with relatively high CoQ10 content.

A Comparison of CoQ10 Sources


Food Category	Examples	Relative CoQ10 Concentration	Key Preparation Tips
Organ Meats	Beef Heart, Beef Liver	Very High	Sauté, roast, or add to stews for maximum nutrient retention.
Fatty Fish	Sardines, Mackerel, Salmon	High	Grill, bake, or pan-sear with olive oil to enhance absorption.
Nuts & Seeds	Peanuts, Sesame Seeds, Pistachios	Moderate	Consume raw or lightly toasted. Pair with a healthy fat.
Vegetables	Spinach, Broccoli, Cauliflower	Low to Moderate	Steam lightly or use in stir-fries to retain most nutrients.
Vegetable Oils	Soybean Oil, Olive Oil	Moderate	Use in salad dressings, marinades, or for light sautéing.
Fruits	Avocado	Moderate (for fruit)	Eat fresh in salads, on toast, or as a component of smoothies.

Optimizing Dietary Absorption of CoQ10

CoQ10 is a fat-soluble compound, which means it is better absorbed by the body when consumed with a meal that contains some oil or fat. For example, having a salad with spinach and a soybean oil dressing, or eating fatty fish like salmon, already incorporates this principle. Pairing CoQ10-rich foods with healthy fats like olive oil or nuts can significantly enhance absorption. For those who opt for supplements, they are also best taken with a meal containing fat.

Lifestyle and Age Factors

Our bodies naturally produce CoQ10, but this production decreases with age. This decline is one of the key reasons why maintaining a diet rich in CoQ10-containing foods becomes more important as we get older. A consistently healthy diet supports the body's natural processes, but dietary intake alone may not be enough to restore significantly low levels. Regular physical activity, a balanced diet, and managing stress are also components of overall health that indirectly support the body's functions, including those related to CoQ10.

Conclusion: Strategic Dietary Choices for CoQ10

Understanding where to find CoQ10 naturally empowers you to make informed dietary choices that support cellular health, energy production, and antioxidant protection. While organ meats and fatty fish offer the highest concentrations, a diverse diet including vegetables, nuts, seeds, and healthy oils provides a foundational intake. By pairing these foods with healthy fats, you can maximize absorption and ensure your body is better able to utilize this crucial coenzyme. For a more comprehensive look at nutritional guidelines, resources like the National Institutes of Health provide further information. Ultimately, for most individuals, a varied diet is the best approach for naturally maintaining CoQ10 levels and promoting long-term well-being. For significant deficiencies, consulting a healthcare professional about supplementation is advisable.

Frequently Asked Questions

CoQ10, or coenzyme Q10, is a vitamin-like, fat-soluble substance naturally found in the body that is crucial for cellular energy production and acts as a powerful antioxidant.

While it is possible to get CoQ10 from food, the amounts are typically much lower than what is found in supplements. For most people, a balanced diet provides some CoQ10, but levels often decrease with age, and those with certain health conditions may need more.

Among organ meats, the highest concentrations of CoQ10 are found in the heart, liver, and kidneys, with beef heart being a particularly rich source.

Plant-based sources of CoQ10 include legumes like soybeans and peanuts, vegetables such as spinach and broccoli, nuts and seeds like sesame seeds, and certain oils like soybean and olive oil.

It is best to consume CoQ10-rich foods or supplements with a meal containing some oil or fat, as CoQ10 is fat-soluble and its absorption is significantly enhanced by dietary fats.

While cooking can cause some nutrient loss, including CoQ10, many foods retain significant amounts. Gentle cooking methods like steaming or light sautéing are preferable for preserving nutrients.

Most fruits contain very little CoQ10, with avocados being a notable exception that has a relatively high concentration compared to other fruits.

The body's natural production of CoQ10 declines with age, which is why older individuals may benefit more from focusing on a diet rich in CoQ10 or discussing supplementation with a doctor.