Introduction
What is CoQ10 and why is it important?
CoQ10-rich foods
Health benefits of CoQ10
Recommended intake and deficiency risks
Safety and excess intake
Conclusions
References
Further reading
Discover how CoQ10 fuels your body’s energy systems, protects against oxidative damage, and supports heart and metabolic health for optimal vitality.
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Introduction
Coenzyme Q10 (CoQ10) plays a vital role in cellular energy production and antioxidant protection. This article explores its dietary sources, health benefits, safe intake levels, and its importance in maintaining cardiovascular and metabolic health.
What is CoQ10 and why is it important?
CoQ10 is a vitamin-like lipid-soluble compound that exists in the oxidized and reduced forms of ubiquinone and ubiquinol, respectively. In mitochondria, CoQ10 transports electrons between complexes I/II and III to facilitate adenosine triphosphate (ATP) synthesis, whereas ubiquinol provides antioxidant protection in membranes and lipoproteins by limiting lipid peroxidation and recycling other antioxidants.
Ubiquinol can regenerate vitamin E and neutralize reactive oxygen species (ROS) that damage proteins, deoxyribonucleic acid (DNA), and lipids. By supporting redox balance, CoQ10 reduces inflammatory signaling that often accompanies cardiometabolic stress.2,3
Maintaining or supplementing CoQ10 may also provide cardiovascular benefits by conferring protection against heart failure and supporting metabolic resilience; however, these results vary with dose and formulation. Overall, CoQ10 supports cardiovascular, neurological, and metabolic health.2,3
CoQ10-rich foods
Dietary CoQ10 can primarily be found in organ meats like chicken hearts, which are considered a potent source with average CoQ10 levels of 114.39 µg/g in fresh hearts and 383.25 µg/g after lyophilization. Pelagic oily fish, mackerel, and herring are also high in CoQ10, with their oils particularly rich in this micronutrient.
Among plant-derived matrices, byproducts from rapeseed, linseed, and sunflower oils exhibit high amounts of CoQ10, whereas walnut and hempseed oil have negligible CoQ10 content. CoQ10 can also be found in vegetables and nuts including parsley, spinach, avocado, peanut, and pistachio.4
Notably, foods contain both oxidized ubiquinone-10 and reduced ubiquinol-10 forms of CoQ10, with processing and matrix factors often determining measured levels, which is relevant when comparing the different forms of CoQ10 reported in foods.4
Health benefits of CoQ10
CoQ10 supports the production of cellular energy by acting as a vehicle for electrons within the mitochondria, thereby supporting efficient ATP production. The reduced form of CoQ10 also stabilizes cell membranes and limits lipid peroxidation, which preserves mitochondrial function under stress.
Within the cardiovascular system, CoQ10 participates in endothelial nitric-oxide biology and myocardial energetics, which can lower systolic and diastolic blood pressure levels in hypertensive individuals, improve functional status in patients with heart failure, as well as promote overall vascular health. For example, clinical trials in chronic heart failure patients have reported fewer hospitalizations and better New York Heart Association classes with adjunctive CoQ10, complementing standard therapy.3
CoQ10 mitigates age-related oxidative damage that accumulates in membranes and lipoproteins, a process linked to reduced cellular performance with aging. Thus, maintaining sufficient CoQ10 levels may preserve bioenergetic capacity and moderate inflammatory signaling, both of which are key to health aging.
In reproductive health, CoQ10 has been shown to improve oocyte mitochondrial quality and sperm function. CoQ10 is also widely studied for its role in neuroprotection and neuromuscular disorders. During exercise, CoQ10 supplementation can enhance perceived vitality and recovery by improving mitochondrial efficiency and reducing markers of oxidative stress.3
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Recommended intake and deficiency risks
Since the human body endogenously synthesizes CoQ10 through the mevalonate pathway, there is no established Dietary Reference Intake (DRI) for this nutrient.
For most healthy people, regular synthesis and a balanced diet maintains sufficient levels. However, CoQ10 levels often decline with age, as endogenous production is reduced, as well as following statin therapy, which inhibits the pathway used to produce both cholesterol and CoQ10.
Individuals with certain chronic illnesses, including cardiovascular and metabolic disorders, may also be deficient in CoQ10. Low CoQ10 availability may reduce mitochondrial ATP production and weaken antioxidant defenses in membranes and lipoproteins.3,5
Clinical deficiency is rare; however, it may present with nonspecific symptoms such as persistent fatigue, exercise intolerance, and muscle weakness or myalgias. In more vulnerable individuals, low levels may cause cardiovascular issues, including worsened heart failure or reduced endothelial function.
Many of these symptoms overlap with other health conditions; therefore, laboratory assessment and clinical care is crucial to confirm suspected CoQ10 deficiency. Certain foods can provide small amounts of CoQ10, especially organ meats and oily fish, while supplements supply ubiquinone or ubiquinol forms.
Dr. Lisa Larkin on coQ10 supplement and who it may benefit
Safety and excess intake
Dietary CoQ10 is considered safe, with its supplemental forms generally well tolerated in adults. Across animal and human studies, no serious toxicity has been observed.
One long-term rat study reported an acceptable daily intake (ADI) of about 12 mg/kg/day, while human risk assessments suggest an observed safe level (OSL) of 1,200 mg/day. Clinical trials in cardiac and neurological populations have also reported good tolerability at higher short-term doses.5
At higher doses, mild and reversible side effects may occur, some of which include digestive complaints such as stomach upset, nausea, soft stools, heartburn, or abdominal discomfort. Occasional headache and skin rashes have also been reported.5
The quinone structure of CoQ10 is related to vitamin K pathways, which leads to reduced potency of anticoagulants like warfarin. Patients prescribed these medications are advised to consult with their clinician before supplementing CoQ10, who can subsequently monitor international normalized ratio (INR) during initiation, dose changes, or discontinuation.5
Conclusions
CoQ10 is essential for producing cellular energy through its role in electron transfer during ATP synthesis. CoQ10 also protects cell membranes from oxidative injury, which further support cardiac health while promoting healthy longevity.
Endogenous production and circulating levels of CoQ10 decline with age and illness. Consuming foods including organ meats, oily fish, and plant foods can provide dietary CoQ10 to maintain healthy levels. CoQ10 supplementation may also be appropriate for those at a higher risk of deficiency including older adults, statin users, and those with cardiometabolic disease.
References
- Casagrande, D., Waib, P. H., & Júnior, A. A. J. (2018). Mechanisms of action and effects of the administration of Coenzyme Q10 on metabolic syndrome. Journal of Nutrition & Intermediary Metabolism 13; 26-32. DOI:10.1016/j.jnim.2018.08.002, https://www.sciencedirect.com/science/article/pii/S235238591830032X?via%3Dihub
- Aaseth, J., Alexander, J., & Alehagen, U. (2021). Coenzyme Q10 supplementation–In ageing and disease. Mechanisms of Aging and Development. 197. DOI:10.1016/j.mad.2021.111521, https://www.sciencedirect.com/science/article/pii/S0047637421000932
- Zozina, V. I., Covantev, S., Goroshko, O. A., et al. (2018). Coenzyme Q10 in cardiovascular and metabolic diseases: current state of the problem. Current Cardiology Reviews 14(3); 164-174. DOI:10.2174/1573403X14666180416115428, https://www.eurekaselect.com/article/89737
- Semeniuc, C. A., Ranga, F., Podar, A. S., et al. (2023). Determination of Coenzyme Q10 Content in Food By-Products and Waste by High-Performance Liquid Chromatography Coupled with Diode Array Detection. Foods 12(12). DOI:10.3390/foods12122296, https://www.mdpi.com/2304-8158/12/12/2296
- Hidaka, T., Fujii, K., Funahashi, I., et al. (2008). Safety assessment of coenzyme Q10 (CoQ10). Biofactors 32. 199-208. DOI:10.1002/biof.5520320124, https://iubmb.onlinelibrary.wiley.com/doi/10.1002/biof.5520320124
Further Reading
Last Updated: Oct 20, 2025