Coenzyme CoQ10
What is it?
Coenzyme Q10 is a vitamin factor and a basic nutrient.
Coenzyme Q10 supplementation
Coenzyme Q10 can be supplemented in oxidized form (ubiquinone) or reduced form (ubiquinol). Both forms are maintained in balance in plasma and pass from one state to the other as needed by the body.
In dietary supplements, depending on which nutrients are accompanying coenzyme Q10, either ubiquinol or ubiquinone can be used. Both nutrient forms increase blood plasma levels.
Foods with coenzyme Q10
CoQ10 is found in many foods, mainly the following: meats, chicken, sardines, soybeans, spinach, nuts, and sesame seeds. Foods that contain CoQ10 in smaller amounts: most vegetables, fruits, dairy products, and whole eggs.
CoQ10 is present in the typical diet, with red meats and poultry being the best sources (Pepe 2007). One study found that the highest concentrations of CoQ10 are found in meat (8–203 μg/g), poultry (17 μg/g), and fish (4–27 μg/g). However, intake and absorption of CoQ10 through foods has not been studied (Weber 1997).
With frying, a great deal of CoQ10 is lost, but this is not the case with grilling or boiling.
CoQ10 is found in many foods, but in scant amounts, mainly the following:
- Red meats, 8–203 μg/g.
- Poultry, 8–203 μg/g.
- Oily fish species, 4–27 μg/g.
- Soybeans, spinach, and nuts.
