CoQ10 controls the energy supply to all the organs in the body. Especially organs that require plenty of energy, such as muscles, the heart (which is a highly sophisticated muscle), the liver, lungs, and kidneys.

While CoQ10 is found naturally in your body, over time as you age the stock begins to deplete. Reduced levels of CoQ10 mean low energy levels. And since CoQ10 is also a highly potent antioxidant, low levels could also lead to more inflammation. And more inflammation means a higher risk for heart, liver, and kidney conditions.

Fortunately, there are several ways by which you can naturally increase your body’s CoQ10 levels.

The following is a list of food and supplements that can help you build up your CoQ10 levels naturally.

Vegetarian and Vegan Sources of CoQ10

Soybeans

Soybean is a very popular choice of protein for people who do not consume meat. An added benefit of soy is also that it is a good source of CoQ10 in addition to other vitamins and minerals.

Per 100 g of

Boiled soya beans: 1.2 mg

Tofu: 0.3 mg 

Soy milk: 0.25 mg 

Fruits and Vegetables

If there are not enough benefits to consuming veggies regularly here is another addition: CoQ10. Vegetables, especially broccoli, are a very good source of CoQ10. Spinach, cauliflower, avocados, and strawberries are also great sources of CoQ10 in addition to their other health benefits.

Per 100 g of 

Broccoli: 0.6 - 0.86 mg 

Nuts and seeds

If you are a dry fruits and nuts fan then chances are that you are on your way to stable CoQ10 body levels.

Per 100 g of 

Pistachios: 2 mg 

Peanuts: 2.6 mg 

Sesame seeds: 1.7 mg 

Non-Vegetarian Sources of CoQ10

Organ meat

In an earlier article, we highlighted the critical role of CoQ10 in producing adenosine triphosphate the molecule required for transporting energy to different parts of the body. Consequently, CoQ10 is found in the highest concentrations in vital organs such as the heart, liver, kidneys, and pancreas.

If you consume or have been consuming organ meat, chances are that you are already well ahead in terms of your CoQ10 requirements. 

Per 100 g of 

Beef heart: 11.3 mg

Beef liver: 3.9 mg

Chicken heart: 9.2 mg

Chicken liver: 11.6 mg

Fatty fish

Fatty fish is a rich source of several important nutrients including protein and omega-3 fatty acids. Fatty fish like salmon provide antioxidants like beta carotene because of their color. In addition to this, they also happen to be very good sources of CoQ10.

Per 100 g of 

Mackeral: 6.75 mg

Trout: 0.85 mg

Meat

If not anything, if you are a regular meat consumer then you already have access to CoQ10.

Per 100 g of 

Beef: 3.1 mg

Chicken: 1.4 mg

Pork: 2.4 mg

Reindeer meat: 15.8 mg

While these may not seem like big numbers at first nutrition has a wonderful compounding effect. All the aforementioned foods are very easy to incorporate into your diet and daily routine and over time you will reap the wholesome benefits of the nourishment.

However, if you would like to stay ahead of the curve when it comes to stocking up your body with CoQ10, you can take supplements. Recommended doses of CoQ10 supplements can be taken safely. Around 100-200 mg per day of CoQ10 can be taken safely without any major side effects. Pregnant, lactating women and people with underlying health conditions are recommended to consult a healthcare professional before taking CoQ10.

References

• https://www.webmd.com/diet/foods-high-in-coq10
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3178961/