Coenzyme Q10 (CoQ10) is a naturally occurring compound essential for cellular energy production and antioxidant protection throughout the body. Whilst your body produces CoQ10 naturally, levels may decline with age, and certain medications—particularly statins—can affect synthesis. Understanding how to obtain CoQ10 through dietary sources and support your body's natural production offers a practical approach to maintaining adequate levels. This article explores the richest food sources of CoQ10, the factors influencing your body's natural production, and when supplementation might warrant discussion with your healthcare team, all within the context of current UK clinical guidance.

What Is CoQ10 and Why Does Your Body Need It?

Coenzyme Q10 (CoQ10), also known as ubiquinone, is a naturally occurring compound found in virtually every cell of the human body. This fat-soluble substance plays a crucial role in cellular energy production, functioning as a component of the mitochondrial electron transport chain. Within the mitochondria—often described as the cell's powerhouses—CoQ10 facilitates the conversion of nutrients into adenosine triphosphate (ATP), the primary energy currency that fuels bodily functions.

CoQ10 also functions as an antioxidant, helping to protect cell membranes, proteins, and DNA from oxidative damage caused by free radicals. This dual function makes it particularly important for organs with high energy demands, including the heart, liver, kidneys, and skeletal muscles. The heart, which beats continuously throughout life, maintains some of the highest concentrations of CoQ10 in the body.

While your body produces CoQ10 naturally, this production capacity tends to decline with age. Research suggests that CoQ10 may have roles in cardiovascular function and cellular health, though evidence for specific benefits varies. Some preliminary studies have investigated CoQ10 in relation to blood pressure, exercise capacity, and ageing, but it's important to note that the National Institute for Health and Care Excellence (NICE) does not currently recommend CoQ10 supplements for cardiovascular disease prevention or treatment.

The body produces CoQ10 endogenously and obtains it through dietary sources. Certain health conditions, medications, and lifestyle factors can affect these levels, making it important to understand how to maintain adequate CoQ10 through natural means.

Natural Food Sources Rich in CoQ10

Obtaining CoQ10 through dietary sources represents the most natural approach to supporting your body's levels of this essential compound. Organ meats contain the highest concentrations of CoQ10, with beef heart, liver, and kidney providing approximately 3–12 mg per 100g serving. These tissues are metabolically active and naturally rich in mitochondria, explaining their exceptional CoQ10 content. Whilst organ meats may not feature regularly in modern British diets, incorporating them occasionally can boost CoQ10 intake. Note that pregnant women should avoid liver due to its high vitamin A content, as advised by the NHS.

Oily fish serves as another excellent source, with mackerel, sardines, and salmon containing approximately 2–6 mg of CoQ10 per 100g. These fish also provide omega-3 fatty acids, creating a nutritional profile that supports cardiovascular health. Herring and trout offer similar benefits and are readily available in UK markets.

Meat and poultry contribute moderate amounts of CoQ10, with beef, pork, and chicken providing approximately 1–3 mg per 100g. The darker meat portions, such as chicken thighs, typically contain higher concentrations than breast meat due to greater mitochondrial density in these more active muscle groups.

Plant-based sources contain lower but still valuable amounts of CoQ10. Spinach, broccoli, and cauliflower provide approximately 0.4–1 mg per 100g, whilst nuts and seeds—particularly pistachios, sesame seeds, and walnuts—offer 0.5–2 mg per 100g. Whole grains, soya beans, and vegetable oils (especially rapeseed and soybean oil) contribute smaller amounts per typical serving, though oils can have higher concentrations per 100g.

For optimal absorption, consume CoQ10-rich foods with dietary fats, as this fat-soluble compound requires lipids for proper intestinal uptake. A balanced diet incorporating various animal and plant sources can provide approximately 3–10 mg of CoQ10 daily, though this is considerably lower than the doses used in some research studies.

How Your Body Produces CoQ10 Naturally

Your body synthesises CoQ10 endogenously through a complex biochemical pathway known as the mevalonate pathway. This process occurs primarily in the mitochondria of cells throughout the body, with the inner mitochondrial membrane being a key site for CoQ10 production. The synthesis begins with acetyl-CoA, the same starting molecule used to produce cholesterol, which explains why these two pathways share several common intermediates and regulatory mechanisms.

The biosynthesis of CoQ10 involves multiple steps and requires various nutrients to support the process. Key nutritional factors that may influence CoQ10 synthesis include:

• B vitamins (particularly B2, B3, B6) which support various metabolic reactions

• Amino acids, particularly tyrosine, which provide structural components

• General nutritional adequacy to support the complex enzymatic processes involved

The body's natural production capacity is typically highest during young adulthood, with tissues maintaining CoQ10 concentrations to support cellular metabolism. This endogenous synthesis generally produces sufficient quantities to meet baseline physiological needs when nutritional status remains adequate and no interfering factors exist.

However, the efficiency of this biosynthetic pathway depends on the availability of precursor molecules and overall nutritional status. Maintaining a balanced diet that provides adequate protein, B vitamins, and other nutrients helps support your body's natural capacity for CoQ10 synthesis. This highlights the importance of comprehensive nutrition rather than focusing solely on direct dietary sources of CoQ10 itself.

Factors That Affect Natural CoQ10 Levels

Several physiological, pharmacological, and lifestyle factors can influence your body's CoQ10 status. Understanding these factors enables you to take proactive steps to maintain optimal levels naturally.

Age appears to be a significant physiological factor affecting CoQ10 levels. Research suggests that tissue concentrations may decline progressively after early adulthood. This age-related change is thought to occur due to decreased biosynthetic capacity and potentially increased oxidative stress. The reduction in natural production capacity explains why older adults may benefit particularly from dietary optimisation.

Statin medications, prescribed for cholesterol management, can reduce CoQ10 synthesis because they inhibit HMG-CoA reductase, an enzyme involved in both cholesterol and CoQ10 production. Studies indicate that statin therapy may lower plasma CoQ10 levels. However, it's important to note that NICE guidance (NG238) does not recommend CoQ10 supplements for managing statin-associated symptoms, and you should never stop taking prescribed statins without consulting your doctor.

Chronic health conditions associated with increased oxidative stress or mitochondrial function—including cardiovascular disease, diabetes, and kidney disease—may affect CoQ10 status. These conditions may create higher demands for antioxidant protection.

Lifestyle factors also play important roles. Intense physical exercise temporarily increases oxidative stress, though regular moderate exercise may enhance mitochondrial function over time. Smoking generates oxidative stress that may affect antioxidant systems. Poor dietary habits, particularly inadequate intake of nutrients needed for CoQ10 synthesis, may impact natural production. Additionally, conditions affecting fat absorption (such as coeliac disease or inflammatory bowel disease) may reduce dietary CoQ10 uptake, as this fat-soluble compound requires normal lipid absorption mechanisms.

When to Consider CoQ10 Supplements Alongside Natural Sources

Whilst dietary sources and endogenous production typically maintain adequate CoQ10 levels in healthy individuals, certain circumstances may prompt discussions about supplementation alongside natural approaches. It's important to recognise that dietary sources alone rarely provide the higher amounts (typically 100–300 mg daily) used in research studies.

Individuals taking statin medications sometimes enquire about CoQ10 supplements. However, it's important to note that NICE guidance (NG238) does not recommend CoQ10 supplementation for managing statin-associated muscle symptoms. If you experience muscle pain while taking statins, consult your GP rather than self-supplementing, and never stop prescribed statins without medical advice.

Older adults may have lower natural CoQ10 production. However, supplementation should be considered within the context of overall nutritional status and health conditions rather than as routine practice for all elderly individuals.

People with specific cardiovascular conditions might discuss CoQ10 with their healthcare team, though evidence remains mixed. NICE guidance does not currently recommend CoQ10 for cardiovascular disease prevention or treatment.

Before starting any supplement, consult your GP or a pharmacist, particularly if you take medications. CoQ10 may interact with warfarin and potentially affect INR (blood clotting) levels, requiring closer monitoring. If you take warfarin and choose to use CoQ10, inform your anticoagulation clinic and arrange more frequent INR checks when starting or stopping the supplement.

CoQ10 is regulated as a food supplement in the UK, not a medicine. When choosing supplements, look for reputable brands with good manufacturing practices. Some research suggests the ubiquinol form may be better absorbed than ubiquinone, particularly in older adults.

CoQ10 supplements are generally well-tolerated, with occasional mild side effects including digestive discomfort, headache, or insomnia. There is limited safety data for use during pregnancy and breastfeeding, so caution is advised during these periods.

When to contact your GP:

• Before starting CoQ10 supplements if you take any regular medications

• If you experience unexplained fatigue, muscle weakness, or exercise intolerance

• If you have concerns about medication side effects

If you suspect any adverse effects from supplements or medicines, report them through the MHRA Yellow Card Scheme.

Remember that supplements should complement, not replace, a balanced diet rich in natural CoQ10 sources and the nutrients required for its synthesis.

Frequently Asked Questions