Where Do We Get Vitamin Q? Exploring Natural Sources of Coenzyme Q10

December 12, 2025 •

4 min read

Every cell in the human body naturally produces Coenzyme Q10, also known as vitamin Q, but production declines with age. The best way to supplement this vital, vitamin-like antioxidant is through a balanced diet rich in specific foods. This guide explains exactly where do we get vitamin Q through natural and supplemental means.

Quick Summary

Coenzyme Q10, or vitamin Q, is an antioxidant produced by the body and also found in foods. It is essential for cellular energy. Certain foods, including organ meats, fatty fish, nuts, and specific vegetables, provide CoQ10. Supplements can help if dietary intake is insufficient.

Key Points

Vitamin Q is Coenzyme Q10: Vitamin Q is not a true vitamin but the common name for Coenzyme Q10 (CoQ10), a crucial vitamin-like substance.
Endogenous Production Declines with Age: The human body naturally produces CoQ10, but this production decreases significantly as we get older, sometimes necessitating external sources.
Rich Food Sources Exist: Excellent dietary sources of CoQ10 include organ meats like liver, fatty fish such as sardines and mackerel, nuts like peanuts and pistachios, and some vegetables like broccoli and spinach.
Supplements Are an Option: For those with low levels due to age, disease, or medication, CoQ10 supplements offer an effective way to boost intake and are absorbed similarly to CoQ10 from food.
Fat Enhances Absorption: Since CoQ10 is fat-soluble, consuming it with fats or oils improves its absorption by the body.
Important for Cellular Energy: CoQ10 is vital for the mitochondria, the 'powerhouses' of our cells, where it plays a key role in energy production.
Dual Antioxidant Function: In addition to energy production, CoQ10 acts as a powerful antioxidant, protecting cells from damage caused by harmful free radicals.

Understanding the Dual Sources of Vitamin Q (Coenzyme Q10)

Vitamin Q is not a true vitamin but is rather the alternative name for Coenzyme Q10 (CoQ10), a vitamin-like substance crucial for bodily function. The human body has two main ways of acquiring this essential nutrient: internal production and external dietary sources. Ninety-five percent of the body's energy production, which occurs in the mitochondria of our cells, relies on CoQ10. Organs with the highest energy requirements, such as the heart, liver, and kidneys, have the highest concentrations of CoQ10.

While the body synthesizes its own CoQ10, this ability naturally diminishes with age. Chronic health conditions like heart failure, diabetes, and certain medications, including statins, can also lead to lower levels. Therefore, many people turn to dietary intake and supplementation to maintain adequate levels, making it important to understand where do we get vitamin Q from our food.

Rich Dietary Sources of Coenzyme Q10

For those looking to boost their intake of this important antioxidant, a variety of foods can help. The highest concentrations of CoQ10 are typically found in animal products, but significant amounts are also present in some plant-based foods.

Organ Meats: True to its function in high-energy organs, animal organ meats are one of the richest sources. Foods like beef heart, pork heart, chicken heart, and liver are particularly high in CoQ10.
Fatty Fish: Seafood, especially fatty fish, is an excellent source. Options such as sardines, mackerel, trout, and salmon contain notable amounts of CoQ10.
Meats and Poultry: While not as concentrated as organ meats, muscle meats like beef, pork, and chicken are still good sources.
Nuts and Seeds: For a plant-based option, nuts and seeds are beneficial. Peanuts, pistachios, and sesame seeds contain moderate levels of CoQ10.
Vegetables: While generally lower in concentration, some vegetables offer CoQ10. Spinach, broccoli, and cauliflower are among the best choices.
Oils: Specific cooking oils, such as soybean and canola oil, are also dietary sources of CoQ10.
Legumes: Soybeans and lentils are valuable sources, contributing to the CoQ10 intake of vegetarian and vegan diets.

The Role of Supplements

For some individuals, obtaining sufficient CoQ10 through diet alone can be challenging, especially as the body's production wanes. Dietary supplements are a common and effective way to increase CoQ10 levels, with the body absorbing it similarly from food and supplements. Available in various forms, including capsules, softgels, and tablets, CoQ10 supplements are widely used to support heart health, combat statin-induced muscle pain, and address other health concerns. It is always recommended to consult a healthcare provider before starting any new supplement regimen.

Comparison of CoQ10 Content in Food Groups

Understanding the relative concentrations of CoQ10 across different food groups can help optimize dietary choices. The following table provides a general comparison based on data compiled from various sources.


Food Category	CoQ10 Concentration (mg/kg)	Representative Examples	Notes
Organ Meats	High (12-128+)	Beef heart, pork heart, liver	Highest natural source by weight.
Fatty Fish	High (5-67)	Mackerel, sardine, herring	Excellent source, also rich in omega-3s.
Other Meats	Moderate (8-45)	Beef, pork muscle, chicken	Concentrated, but lower than organ meats.
Nuts & Seeds	Moderate (17-27)	Peanuts, pistachios, sesame	Good plant-based source.
Vegetables	Low (2-26)	Spinach, parsley, broccoli	Variable, but some offer notable amounts.
Vegetable Oils	Very High (54-280+)	Soybean oil, olive oil	Some oils have very high concentrations.

Bioavailability and Preparation

Coenzyme Q10 is a fat-soluble molecule, which means it is better absorbed by the body when consumed with a meal that contains oil or fat. This is an important consideration when planning your diet to maximize your intake. For instance, pairing CoQ10-rich foods like fatty fish with a salad dressed in olive oil can enhance absorption. Cooking methods also play a role; prolonged exposure to high temperatures can degrade CoQ10, so avoiding overcooking is recommended.

Conclusion: Sourcing Your Coenzyme Q10

The question of where do we get vitamin Q is answered by understanding that our bodies produce Coenzyme Q10, but that this internal supply can be supplemented through diet and supplements. A balanced diet incorporating organ meats, fatty fish, nuts, and specific vegetables is the cornerstone of maintaining healthy CoQ10 levels. For those with reduced production due to age or health conditions, supplements offer a reliable alternative. By making conscious dietary choices and consulting with a healthcare professional, you can ensure your body has the CoQ10 it needs for vital cellular energy and antioxidant protection. Ultimately, a proactive approach to nutrition is the best strategy for reaping the benefits of this essential vitamin-like compound.

For more detailed information on CoQ10's role in the body, consider exploring reputable resources like the National Center for Complementary and Integrative Health (NCCIH).

How Your Body Utilizes CoQ10

Coenzyme Q10 plays a critical role in cellular energy production, particularly in the mitochondria. As part of the electron transport chain, it helps to convert food into adenosine triphosphate (ATP), the primary energy currency of the cell. This is why organs with high energy demands, like the heart, liver, and kidneys, have the highest concentrations. Additionally, CoQ10 functions as a powerful antioxidant, protecting cells from damage caused by harmful free radicals. Its dual role in energy metabolism and cellular protection underscores its importance for overall health.

CoQ10 Deficiency

Low levels of CoQ10 are associated with a range of health issues. While a rare genetic disorder can cause a primary CoQ10 deficiency, secondary deficiencies are more common and can arise from aging, certain diseases, or medication use. Symptoms of CoQ10 deficiency can include fatigue, muscle weakness, and cardiovascular problems. Maintaining adequate levels through diet and, if necessary, supplementation can help support cellular health and energy levels, especially in at-risk populations. Regular health check-ups and discussions with your doctor can help determine if CoQ10 levels are a concern for you.

Frequently Asked Questions

Vitamin Q is another name for Coenzyme Q10 (CoQ10), a vitamin-like compound found naturally in the body and in various foods. It plays a crucial role in cellular energy production and acts as an antioxidant.

Yes, while the body produces CoQ10, this production decreases with age and can be affected by illness. Therefore, dietary intake from food sources becomes increasingly important to maintain optimal levels.

Some of the richest food sources include organ meats (heart, liver), fatty fish (sardines, mackerel), meats, nuts (peanuts, pistachios), and certain oils (soybean, canola).

Yes, vegetarians can obtain CoQ10 from plant-based sources, though they may need a larger quantity or broader variety of these foods. Good plant sources include soybeans, lentils, nuts, and vegetables like broccoli and spinach.

Coenzyme Q10 is fat-soluble, so taking it with a meal that contains healthy fats or oils can significantly improve its absorption. This is true for both dietary sources and supplements.

For most healthy people, a varied diet is sufficient. However, for those with declining natural production or specific health concerns, supplements are often a necessary and equally bioavailable source.

CoQ10 supplements are generally considered safe, with mild side effects being rare. However, they can interact with certain medications, such as blood thinners like warfarin. Always consult a healthcare provider before starting any new supplement.

Cooking at high temperatures for extended periods can deplete the CoQ10 content in food. Opting for methods that minimize heat exposure, or simply not overcooking, can help preserve the nutrient.