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Top 5 Common Food Sources of CoQ10
Looking to get more coQ10 in your diet? Look no further! My team and I have crunched the numbers and did all the math to determine the top 5 common food sources of this fat-soluble vitamin-like compound, per serving. Getting enough coQ10 as part of a healthy balanced diet is important since a large collection of studies show that getting nutrients from dietary supplements or multivitamins doesn’t improve health outcomes compared to getting nutrients from foods!
| Rank | Food | Nutrivore Score | Serving Size (Raw) | CoQ10 (mg/serving) | % Recommended Target |
|---|---|---|---|---|---|
| 1 | Deer, Average1 | 560 | 3.5 oz / 100 g | 15.8 | 263 |
| 2 | Liver, Average2 | 4192 | 3.5 oz / 100 g | 8.4 | 139 |
| 3 | Atlantic Mackerel | 922 | 4 oz / 115 g | 7.8 | 130 |
| 4 | Grapes, Red or Green (European Type ex. Thompson Seedless) | 271 | 1 cup | 7.7 | 128 |
| 5 | Giblets, Average3 | 1319 | 3.5 oz / 100 g | 5.1 | 84 |
2Liver, average includes beef, chicken, duck, goose, lamb, pork, turkey, and veal.
3Giblets, average includes chicken and turkey giblets.
Want to know more about this essential nutrient including what coQ10 does in the body, medical conditions coQ10 can help with, how much coQ10 we need, what happens if we have low coQ10 levels or if we get too much, and even more dietary sources of coQ10? Keep reading to learn all there is to know!
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What Is CoQ10 and What Does It Do?
Coenzyme Q10, or coQ10 (and also known as ubiquinone) is a fat-soluble, vitamin-like compound that’s found in all animals and most bacteria. CoQ10 cycles through three different chemical forms: ubiquinone, where it’s fully oxidized; ubisemiquinone, where it’s lost one hydrogen atom (making it a semi-oxidized free radical); and ubiquinol, its fully reduced form (where it has the highest bioavailability).
CoQ10 has potent antioxidant properties and is also a cofactor in the electron transport chain for the synthesis of adenosine triphosphate (ATP), which is responsible for energy production at the cellular level. As a result, the highest concentrations of coQ10 in the human body are in organs with the highest energy requirements—particularly the heart, liver, pancreas, and kidney.
CoQ10 has numerous epigenetic effects within genes involved in metabolism, disease mutation, cell signaling, phosphorylation, embryo development, and more. This nutrient may also be helpful in treating or preventing heart and blood vessel conditions, diabetes, gum disease, infertility, migraine, muscular dystrophy, chronic fatigue syndrome, and breast cancer.
Learn more here.
CoQ10 Deficiency
Groups At Risk
Those at higher risk of coQ10 deficiency include:
- older adults,
- people with certain health conditions, such as heart disease,
- individuals with vitamin B6 deficiency,
- those with genetic conditions affecting coQ10 production (e.g., phenylketonuria), and
- people taking cholesterol-lowering statin drugs.
Learn more here.
Symptoms of Deficiency
CoQ10 deficiency can lead to various health issues, particularly in organs with high energy demands. Symptoms may include impaired muscle coordination (ataxia), seizures, kidney dysfunction, abnormal eye movements, muscle pain and weakness, hearing damage, vision loss, and heart-related problems such as heart failure and hypertrophic cardiomyopathy.
Learn more here.
Problems From Too Much CoQ10
While consuming excessive coQ10 from food is unlikely, high intakes from supplements can cause side effects such as diarrhea, nausea, heartburn, mild insomnia, dizziness, irritability, headache, and elevated liver enzymes. Intakes up to 1200 mg daily are considered safe for most people. However, CoQ10 may interfere with blood thinners like warfarin, so consulting a healthcare provider for medical advice before taking coQ10 supplements is recommended.
Learn more here.
How Much CoQ10 Do We Need?
Currently there are no established guidelines for coQ10 requirements but we have set a recommended target of 6 mg for adults based on Team Nutrivore’s review of the scientific literature, established with the aim of providing improvements for overall health and reduction in chronic disease risk.
Nutrient Daily Values
Nutrition requirements and recommended nutrient intake for infants, children, adolescents, adults, mature adults, and pregnant and lactating individuals.
More Food Sources of CoQ10
Top sources of coQ10 include fatty fish such as salmon, mackerel, yellowtail, trout, and sardines, along with organ meats like heart, liver, and kidney. It is also present in beef, chicken, and pork. Top plant-based options include grapes and edamame. Smaller amounts can be found in cruciferous vegetables (like broccoli and cauliflower), legumes (like soybeans), peanuts, avocados, vegetable oils (like soybean, olive, peanut, and canola oil), nuts (especially pistachios, walnuts, and hazelnuts), seeds, and herbs like parsley.
Best Food Sources of CoQ10
The following foods have high concentrations of CoQ10, containing at least 3 milligrams per serving, making them our best food sources of this important nutrient!
Good Food Sources of CoQ10
The following foods are excellent or good sources of CoQ10, containing at least 0.6 milligrams (and up to 3 milligrams) per serving.
Top 5 Common Food Sources
If you’re looking for top 5 common food sources of other important nutrients check out these posts!
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How NOT to Start Gardening
