What it does in the body
- Mitochondrial electron transport chain (electron carrier between Complex I/II and Complex III)
- ATP synthesis — involved in producing ~95% of cellular energy
- Lipid-soluble antioxidant (protects cell membranes and LDL from oxidation)
- Regeneration of other antioxidants (vitamin E, vitamin C)
- Cell signaling and gene expression regulation
How much you need (Daily Value)
| Group | Recommended | Source |
|---|---|---|
| Adult male | No established DRI; therapeutic range 100-400 mg/day; heart failure studies used 300 mg/day | Clinical trials/expert consensus |
| Adult female | No established DRI; 100-200 mg/day commonly used | Clinical trials |
| Pregnancy | 100-200 mg/day studied for preeclampsia prevention (limited data) | Clinical trials |
| Children | Primary CoQ10 deficiency: 5-30 mg/kg/day under medical supervision | Rare disease guidelines |
| Older adults | 100-300 mg/day (ubiquinol preferred) based on declining endogenous synthesis | Expert consensus |
Richest food sources
| Food | Amount | Where |
|---|---|---|
| Beef heart | 11.3 mg per 100g | global |
| Pork heart | 11.8 mg per 100g | global |
| Beef liver | 3.9 mg per 100g | global |
| Sardines | 6.4 mg per 100g | Mediterranean/global |
| Mackerel | 4.3 mg per 100g | global |
| Peanuts | 2.7 mg per 100g | Americas/Africa |
| Spinach | 1.0 mg per 100g | global |
| Broccoli | 0.6-0.86 mg per 100g | global |
If you don't get enough
Mild: Fatigue, mild exercise intolerance, suboptimal cellular energy production
Moderate: Muscle weakness/pain (myopathy), increased oxidative stress markers, declining cardiac function
Severe: Primary CoQ10 deficiency (genetic): encephalomyopathy, nephrotic syndrome, cerebellar ataxia. Secondary: contributes to heart failure progression, statin myopathy
Time to onset: Age-related decline is gradual over decades; statin-induced depletion can cause symptoms within weeks to months
Too much
Upper limit: No established UL; doses up to 1200 mg/day used in clinical trials without serious adverse effects
Mild GI distress (nausea, diarrhea) at high doses. May reduce warfarin efficacy (structural similarity to vitamin K). Insomnia if taken late in the day (energy-boosting effect).
How well you absorb it
Poorly absorbed (<5% of oral dose); absorption improves significantly when taken with a fat-containing meal. Peak plasma levels at 5-10 hours post-dose.
Helped by: Dietary fat (take with the fattiest meal of the day), Piperine (black pepper extract), Dividing doses (2-3x/day rather than single large dose), Ubiquinol form (reduced, better absorbed in elderly)
Hindered by: Empty stomach (dramatic reduction in absorption), Statins (reduce endogenous synthesis), Aging (reduced synthesis capacity and reduced conversion of ubiquinone to ubiquinol), Beta-blockers
Cooking & storage
CoQ10 is relatively heat-stable in foods but is fat-soluble, so it is retained in the oil/fat portion during cooking. Frying organ meats retains most CoQ10. Boiling may cause some leaching losses.
Nutrisize Health totals every nutrient from what you actually eat, against targets set for your age and sex, and flags what's short — across 4,995 foods, on your device.
