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CoQ10 is one of those nutrients that works quietly behind the scenes — but its impact on energy, fertility, and overall wellbeing is anything but subtle. As we get older, our natural levels start to decline. And for anyone trying to conceive, dealing with fatigue, or looking to support heart and brain health, that drop can make a real difference.
While supplements get most of the spotlight, the truth is: you can absolutely support your body’s CoQ10 levels through food. Certain everyday ingredients — some of which might already be in your kitchen — contain small but mighty amounts of this cellular powerhouse. And when combined with a balanced, nutrient-rich diet, they can help fuel everything from reproductive health to mental clarity.
So, if you're wondering what foods are rich in CoQ10 and how to get more of them into your day, you’re in the right place. Let’s break it down.
Why does CoQ10 matter?
CoQ10 (short for Coenzyme Q10) is found in every single cell of your body, especially where energy demands are high — like your heart, brain, muscles, and reproductive organs. It's essential for making ATP (adenosine triphosphate — AKA cellular energy), and it also works as an antioxidant, protecting cells from damage.
Low CoQ10 levels have been linked to a number of health conditions, including heart disease, diabetes, migraine, and infertility. Research shows that supplementing or increasing dietary intake of CoQ10 may:
- Improve egg quality and ovarian response for people trying to conceive
- Support healthy sperm function
- Boost heart and brain health
- Enhance energy production and reduce fatigue
- Help manage symptoms of depression and neurodegenerative disorders
Quick caveat: A lot of the research on CoQ10 comes from small studies, so while the results look promising, there’s not enough solid evidence yet for every healthcare provider to recommend it across the board. That said, CoQ10 is generally well-tolerated, with only mild side effects like digestive discomfort or trouble sleeping reported occasionally. It can interact with medications like warfarin, insulin, and some cancer treatments, so it’s always best to check with your doctor first.
How can I increase my CoQ10 naturally?
CoQ10 is found in both animal and plant-based foods, but the highest amounts tend to be in organ meats and oily fish. That said, there are still plenty of everyday foods — yes, even peanut butter and yogurt — that contain smaller but still helpful amounts.
The key? Eating a variety of CoQ10-rich foods regularly, especially if you're not taking a supplement. Your body does a great job absorbing it when it comes packaged with fats, so a whole-foods approach works beautifully here.
In general, animal products contain the most CoQ10, with organ meats topping the list. After that come dairy, eggs, and certain plant-based foods, especially oils and legumes. While plant-based sources contain lower amounts overall, they still play a role in a balanced, CoQ10-supportive diet.
What food is highest in CoQ10?
Some of the best dietary sources of CoQ10 include:
- Beef heart, liver, and kidney: Especially high levels, but understandably not everyone’s go-to
- Sardines, mackerel, tuna, and salmon: Oily fish pack in CoQ10 and heart-healthy fats
- Chicken liver: Maybe another acquired taste for some
- Virgin olive oil: High in CoQ10 and easy to drizzle on pretty much anything
Everyday CoQ10-boosting foods
Let’s be honest — most of us aren’t eating beef heart for dinner. So here’s a more everyday list of accessible CoQ10-rich foods:
- Eggs: Protein, choline, vitamin D, and folate in one neat package — especially in the yolk
- Avocados: A double whammy of CoQ10 and healthy fats
- Broccoli: Small amounts, but still helpful when eaten regularly
- Cauliflower: Like broccoli, only in small amounts, but it’s got lots of good other stuff in there, too
- Lamb: Loaded with CoQ10, especially in organ meats like liver or heart.
- Carrots: Not super high, but great in combination with other sources
- Full-fat Greek yogurt: The full-fat version provides calcium, vitamin D, and live cultures that support gut health and hormone production
- Spinach: Leafy, iron-rich, and packed with folates, too — toss it in everything.
- Cheese: Especially hard cheeses like Parmesan
- Pork: A good all-rounder for CoQ10 — especially cuts with a bit more fat (hello, pork shoulder).
- Peas: Small but mighty — a plant-based CoQ10 source that's easy to throw in any dish.
- Whole grains: While lower in CoQ10, whole grains (especially rye and wheat) still contribute to your intake and offer steady energy and hormone support.
Which fruits have CoQ10?
While fruits aren’t major CoQ10 players, some do contain small amounts. If you’re aiming for an antioxidant-rich diet, adding these is still worth it:
Bonus: these fruits are also rich in vitamin C, which can support overall absorption and antioxidant activity in the body.
Which nuts are high in CoQ10?
If you're a snacker, nuts are your friend. In particular:
- Peanuts (technically legumes, but still a good source)
- Pistachios
- Sesame seeds
Sprinkle them over salads or stir them into yogurt for a double CoQ10 hit.
Does cooking destroy CoQ10?
Yes, some CoQ10 is lost during cooking — especially when using high heat or long cook times. But it’s not enough to write off cooked food altogether. Think of it this way: you’re still getting benefits, especially if you’re eating a variety of these foods regularly.
To retain more CoQ10, opt for steaming or light sautéing over deep-frying or long roasts, or use raw versions when possible (like olive oil as a dressing rather than cooking oil).
How to increase CoQ10 absorption
CoQ10 is fat-soluble, which means your body absorbs it better when it’s paired with dietary fat. If you're trying to get the most from food sources, a few simple tweaks can help:
- Pair veggies with olive oil or avocado
- Choose full-fat yogurt or cheese
- Eat eggs whole (yes, the yolk matters)
- Add a handful of nuts or seeds to meals
Your gut health also plays a role in absorption. A healthy microbiome helps your body break down and use nutrients effectively, so it’s worth supporting with fiber, fermented foods, and (if needed) probiotics.
Is food enough, or do you need a CoQ10 supplement?
Before we jump into supplements, it’s helpful to know that your body actually makes its own CoQ10. That’s why it’s not considered a vitamin — you don’t have to rely on food or pills to get it. Most healthy individuals make and store enough, with an estimated 500–1,500 mg stored in tissues at any given time. Natural production declines with age, but unless you have a rare genetic condition, a true deficiency is extremely unlikely.
For most people, eating a CoQ10-rich diet is a great start. But for those dealing with fertility challenges, chronic fatigue, or certain health conditions (like PCOS, heart disease, or migraines), supplementation could be worth it.
Clinical studies have shown that high-dose CoQ10 supplementation can be particularly beneficial for conditions where low levels are common. Research suggests it may help improve heart function in people with heart failure, reduce pain and fatigue in fibromyalgia, and support blood vessel health in those with type 2 diabetes. It’s also been linked to fewer and less severe migraines, improved symptoms of bipolar depression, and better hormonal balance in people with PCOS. For anyone on statins, CoQ10 may ease muscle pain, and it might even boost energy and endurance in mitochondrial disorders or intense workouts.
While it’s not a cure-all, it’s generally well-tolerated and worth discussing with a healthcare provider.
Worried about getting too much? Don’t stress. Getting excessive CoQ10 from food is basically impossible. Supplement-wise, studies have shown doses up to 3,000 mg/day are safe for up to eight months — but most people don’t need anywhere near that much.
What are the signs of low CoQ10?
True CoQ10 deficiency is extremely rare and usually tied to genetic disorders. That said, some research has linked lower levels of CoQ10 to a variety of health concerns — including obesity, hypertension, fibromyalgia, and Parkinson’s disease. While testing isn’t common, symptoms like persistent fatigue, muscle cramping, and general weakness could suggest your cells aren’t getting the energy support they need. If you’re concerned, talk to your doctor about whether testing or supplementation could help.
The food-first CoQ10 approach
Focusing on food to boost CoQ10 levels is a great place to start — especially if you’re not ready to jump into supplements or just want to support your body more naturally. Whole foods like oily fish, eggs, nuts, and olive oil don’t just offer CoQ10 — they come with a mix of other nutrients that work together to support energy, hormone balance, and overall health.
Plus, your body absorbs CoQ10 better when it’s eaten with fat, which many of these foods already contain. For some people — especially those dealing with certain health conditions or fertility challenges — a supplement might still be recommended. But building a CoQ10-rich plate is a simple, sustainable way to give your cells what they need to thrive.
Tassia O'Callaghan is an experienced women's health content writer and SEO content strategist, having written for brands like Peanut App Ltd, Scary Mommy, Fertility Mapper, Tally Workspace, and Office Christmas. She's an advocate for realistic sustainable living, supporting small businesses (author of A-Z of Marketing for Small Businesses), and equity across all walks of life. Follow her on LinkedIn or TikTok, or see more of her work on Authory or her website.