Fertility
CoQ10 for male fertility – essential info, and 3 ways to top up
Jessie Day, in partnership with Zita West Products, Senior Editor | 2 Oct 2024
Coenzyme Q10 – CoQ10 for short – is a naturally occurring compound found in the body’s cells. It plays a crucial role in energy production and functions as a potent antioxidant, protecting cells from damage. Hint, if we’re talking antioxidants and a power punch for cellular function, we’re talking sperm health.
CoQ10 has been under the spotlight recently, for its role in improving male fertility. But what exactly are the benefits, and how can you ensure you’re getting enough?
Following up our Part 1 CoQ10 fertility miniseries – Nutritionist quick-fire: Your CoQ10 top questions, smashed – with Zita West Products Head of Nutrition, Rebecca Traylen, keep reading for part 2. We’ll cover everything to know about CoQ10 for male fertility, plus three effective ways to boost your levels.
Delivering the optimal 200mg a pop, my go-to premium CoQ10 for fertility (shop it here) currently has 10% off at Zita West Products with code TRB10* (site-wide, UK and US) – just pop it in the box at checkout.
Why is CoQ10 important for male fertility?
CoQ10 – get the 101 on what it is and lots more info – is found in the energy-producing mitochondria of cells, making it a crucial power tool for various cellular functions. As an antioxidant, CoQ10 neutralises free radicals – harmful molecules that can cause oxidative stress and damage cells, including sperm and egg cells.
Sperm health is a critical factor in male fertility, whether we’re talking sperm count, motility (ability to swim), morphology (shape), overall DNA integrity or a combination. Oxidative stress caused by free radicals can damage sperm cells, leading to issues such as DNA fragmentation, reduced motility, and lower sperm count.
Studies have shown that CoQ10 can improve sperm quality by reducing oxidative stress, increasing energy production, and supporting cellular health. By boosting sperm motility and enhancing overall sperm health, CoQ10 can play a valuable role in improving male fertility.
3 ways to top up
Starting with Kaneka Ubiquinol for an easy 200mg daily boost – delivered in the bioavailable, fast-acting ubiquinol form – here are three ways to increase your CoQ10 levels:
1. THE SUPPLEMENT
Taking CoQ10 in supplement form is one of the most efficient ways to ensure you’re getting enough of this fertility-boosting compound. In general, CoQ10 supplements come in two forms – you’ll see them listed as ubiquinone or ubiquinol. Ubiquinol is the active form of CoQ10 and is more readily absorbed by the body – ideal when supplementing for fertility.
Dosage: Following the research, we recommend taking 200mg (two capsules per day of Kaneka Ubiquinol) for male natural conception and assisted conception (IVF, IUI, etc) support.
2. THE CoQ10-RICH FOODS
Supplements provide a targeted dose of CoQ10, and if your levels or antioxidant needs are a focus, I’d recommend using a supplement as a baseline, to ensure you’re topped up. You can get CoQ10 from a range of food sources – eating the rainbow is always my go-to! – but in smaller amounts.
If you’re going for superfoods, CoQ10 put special focus on healthy fats and proteins, including:
- meats and fish (go for beef, chicken, trout, sardines and mackerel)
- nuts and seeds (sesame pistachios are perfect choices)
- fruit and vegetables (think broccoli, cauliflower, oranges and strawberries)
CoQ10 is a fat-soluble antioxidant, so it’s most-easily absorbed by our body when you’re incorporating healthy fats, too. So go for a little olive oil with your roasted broccoli, or avocado through a chicken salad.
3. THE LIFESTYLE CHANGES
Certain lifestyle choices can deplete your body’s natural CoQ10 levels, so making positive changes can help maintain and enhance your CoQ10 levels. For example:
- limit alcohol – excessive alcohol intake can lower CoQ10 levels and increase oxidative stress, negatively affecting sperm health.
- quit smoking – smoking leads to oxidative damage and reduces CoQ10 levels, further harming sperm quality.
- exercise regularly – moderate exercise can help improve mitochondrial function and naturally support CoQ10 production, improving energy levels and cellular health.
- maintain a healthy weight – obesity is linked to lower CoQ10 levels and poor sperm quality, so maintaining a healthy weight can help improve fertility outcomes.
If you’re aged 40 or over, supplementing with a potent antioxidant like CoQ10 can be beneficial when trying to conceive. Read up in our age-related infertility and the power of CoQ10 feature for all the detail.
Looking to stock up on CoQ10? Get 10% off the entire Zita West supplement range (US and UK), with code TRB10* at checkout. For men prepping for IVF, Kaneka Ubiquinol CoQ10 is also included in the Ultimate Male IVF Pack – perfect for sorting all your requirements in one go.
*TRB10 is valid once per customer only. Excludes subscription purchase. This offer cannot be used in conjunction with any other offer. Zita West terms of the site apply.
