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The Best Quality Coenzyme Q10 Sources

By Whitney Hopler

Coenzyme Q10 is a substance that your body produces to give it energy to function well. If you lack enough of this essential nutrient, you may be prone to problems like high blood pressure and heart failure, according to the University of Michigan Health System. While there’s no recommended daily amount of coenzyme Q10, the Linus Pauling Institute says you can get more than what your body makes by eating certain foods or taking supplements.

Animal-based Foods

Fish and meat contain the most coenzyme Q10 of any foods, says the University of Michigan Health System. Eating a 3-oz. serving of fried beef -- which is about the size of a deck of cards -- will give you 2.6mg of coenzyme Q10, a 3-oz. serving of herring will give you 2.3 mg, and a 3-oz. serving of fried chicken will give you 1.4mg.

Plant-based Foods

Nuts, seeds and vegetable oils are also sources of coenzyme Q10. You can get 0.8 mg of coenzyme Q10 from eating a 1-oz. serving of roasted peanuts, 0.7mg from eating a 1-oz. serving of roasted sesame seeds, and 0.6mg from eating a 1-oz. serving of roasted pistachio nuts, according to the Linus Pauling Institute. If you use 1 tbsp. of soybean oil when you’re cooking, you’ll get 1.3mg of coenzyme Q10, the Linus Pauling Institute says, and you’ll get 1mg if you use 1 tbsp. of canola oil.

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Supplements

You can get much higher amounts of coenzyme Q10 from supplements than you can get through foods, according to the University of Michigan Health System. Adults who take coenzyme Q10 supplements usually take between 30 and 90mg per day, says the University of Michigan Health System, but people with heart conditions who participated in coenzyme Q10 research studies often took between 90 and 150mg per day to experience heart health benefits. The Linus Pauling Institute says that therapeutic amounts of coenzyme Q10 are generally between 100 and 300mg per day, but Parkinson’s disease patients have taken doses of up to 3,000mg per day under a doctor’s care. It’s best to take a fat-soluble type of coenzyme Q10 supplement rather than one in powder form, according to the University of Michigan Health System, because the body tends to absorb coenzyme Q10 better from fat-soluble supplements than from powder supplements.

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