The best sources of CoQ10 to have on rotation while TTC

Rounding off our micronutrient focus CoQ10 mini series – catch our CoQ10 for egg quality quick fire for starters – today’s feature covers off the food groups and superstar quick-wins we love, for topping up our CoQ10 levels pre-conception.

Why CoQ10?

A rock solid fertility game plan – particularly if, like me, you’re over age 35 – will often feature coenzyme Q10 (CoQ10), if you’re chatting to a nutritionist. 

CoQ10 plays an essential role in energy production and acts as a powerful antioxidant, making it especially important for egg and sperm quality. Yes, this is a his and hers micronutrient support – in fact, my go-to for targeted fertility nutrition Zita West include a jar of Kaneka Ubiquinol CoQ10 in their Ultimate Male IVF Pack. 

Let’s take a look at a top 5 of foods high in CoQ10, how I like to work each one into my diet (and my partner’s!) plus a top supplement recommendation. Because (spoiler), while these foods do contain CoQ10, you’d need to eat a substantial amount to reach a therapeutic level (one which will make a difference to your fertility concern, like egg health). 

Bear in mind that the recommended dosage of CoQ10 for female fertility is 200 mg (for men it’s 150-200 mg), and even 100g of fatty fish – such as salmon – provides just 4-6mg on average. 

Many experts do suggest supplementing, especially if you’re looking to boost your fertility over age 35. I’m age 38, prepping for pregnancy and looking to fine tune my nutrition habits. Here’s what I know.

Top CoQ10-rich foods for fertility

Working our way through a few key food groups, here are some of the best options to boost your intake of foods high in CoQ10:

1. Meat & fish

While the plant-based options we’ve listed below do provide a helpful CoQ10 top up, animal products provide by far the most significant amounts. 

Fatty fish, like salmon, mackerel, and sardines are high in both CoQ10 and omega-3 fatty acids, which are essential for hormone balance and reproductive health.

• Salmon: contains around 4-6 mg of CoQ10 per 100 grams
• Mackerel and sardines provide 6 mg of CoQ10 per 100 grams

In addition to CoQ10, the healthy fats in these fish (such as DHA) support overall hormonal balance and help reduce inflammation, which can impact fertility.

Moving on to meat – chicken and beef are also good sources of CoQ10.

• Beef: depending on the cut, contains approximately 3.1 mg of CoQ10 per 100 grams
• Chicken: offers 1.4-1.6 mg per 100 grams

These foods provide not only CoQ10 but also high-quality protein and other essential nutrients that promote healthy reproductive function.

Organ meats, if you’re up for it, like liver, kidneys, and heart are some of the richest sources of CoQ10. While these may not be your go-to foods, they’re incredibly nutrient-dense and beneficial for fertility. You can get them in supplement form, too – just make sure you’re using an excellent source. 

If you’re heading to your butcher,

• Beef heart: contains about 113 mg of CoQ10 per 100 grams
• Liver and kidneys: provide 50-70 mg of CoQ10 per 100 grams

Organ meats are not only rich in CoQ10, but also provide iron, zinc, and B vitamins, all of which are critical for fertility health.

Wondering about eggs? They do contain CoQ10, in relatively low amounts. You’d need to eat around a kilogram of egg yolks to pack in just 5 mg of CoQ10 – so as much as we love eggs for fertility, there are better CoQ10 options!

2. Nuts and seeds

Nuts and seeds, especially pistachios and sesame seeds, are helpful plant-based  sources. Foods high in CoQ10 can be difficult to slot in as grab and go snacks, but a handful of nuts can easily help you top up.

• Pistachios and sesame seeds: provide about 2 mg of CoQ10 per 100 grams

These foods also supply healthy fats, which aid in the absorption of fat-soluble nutrients like CoQ10, making them an ideal addition to your fertility diet.

3. Vegetables

Certain vegetables – such as broccoli, spinach, and cauliflower – contain small amounts of CoQ10.

• Spinach: offers 1-3 mg of CoQ10 per 100 grams
• Broccoli: contains around 0.6-1 mg per 100 grams

While the CoQ10 content in vegetables may be lower, they’re packed with other essential nutrients like folate, which supports a healthy pregnancy.

4. Kaneka Ubiquinol

So, you can absolutely get your CoQ10 from the foods you eat – especially if focusing on the superstars listed above. But, for a meaningful dose when focusing on fertility – whether it’s for egg health, sperm health, a PCOS concern or something else – a supplement can take things to the next level. 

For me, the go to is Kaneka Ubiquinol™ – a premium CoQ10 supplement that provides 200mg of highly bioavailable CoQ10 per serving. Ubiquinol, the active form of CoQ10, is up to 70% more absorbable than its ubiquinone counterpart, making it a powerful support for energy production in the body. 

Derived from Kaneka Q10™, an all-natural yeast-fermented and bio-identical CoQ10, this supplement is recommended for both men and women trying to conceive, either naturally or through IVF. 

5. Healthy fats matter

Not a CoQ10 superstar, but we can’t do without them – healthy fats are a key part of the picture. 

Because CoQ10 is fat-soluble, it’s best absorbed when consumed with healthy fats. Pair your CoQ10-rich foods with healthy fats such as avocado, olive oil, or coconut oil to enhance absorption.

Keep CoQ10 foods high on the priority list

While there’s no specific dietary intake recommendation for CoQ10, rotating foods high in CoQ10 like meats, fatty fish, and vegetables into your diet can support your fertility naturally. And, if you’re actively trying for a baby and looking to boost your CoQ10 levels further, adding a supplement like Kaneka Ubiquinol™ can help you hit those higher dosages. 

Looking for the Zita West discount code? 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.

*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.