How Can You Boost Your CoQ10 Levels?
It’s true that our bodies produce CoQ10, but we may not be able to make enough to support optimal blood levels. Luckily, we can also get CoQ10 through our diet and from supplementation. When CoQ10 levels are diminished due to age, stress, or statin use, getting more CoQ10 from outside sources can help bring our levels back to normal.
While there is currently no set recommended daily intake of CoQ10, a dose of 30-60 milligrams per day (mg/day) is generally recommended by some researchers to prevent deficiency in healthy adults. Research also suggests that an intake of 100-200 mg/day may have a positive impact on cardiovascular health.1
We Get Minimal Amounts of CoQ10 From Our Diets
Since CoQ10 plays such an important role in energy production, you will find it in the highest concentrations in organ meats, such as animal livers and hearts. Lower amounts of CoQ10 are also found in beef, pork, chicken, and fatty fish such as tuna.2
Although CoQ10 is found in food, we are normally unable to reach even the lower levels of the recommended dose through diet alone (It is estimated that the average person gets about 10 mg of CoQ10 per day from their diet).1
The foods that are highest in CoQ10 are not usually part of our diet, and even when they are, the amounts we would realistically consume would not be enough.
Most American do not eat liver as part of their regular diets. Even if you eat liver, you would have to eat around two pounds of beef liver to reach 40-50 mg of CoQ10. In order to get 30 mg of CoQ10 from ground beef, you would need to eat about six typical hamburgers!
The Best Way to Boost Your CoQ10 Levels Is Supplements
Since the typical diet does not provide enough CoQ10 to reach recommended doses, taking a CoQ10 supplement is the best way to boost low levels.
According to the University of Maryland Medical Center, “For adults 19 years and older: The recommended dose for CoQ10 supplementation is 30 to 200 mg daily”.3 The right dosage for you will be highly dependent on your particular needs and on the dissolution and absorption characteristics of the Coq10 supplement you are taking.
Talk to your doctor to discuss a dose that might be appropriate based on your health status and medications you are taking.
Children under 18 should not be given CoQ10 (or any other supplement) unless under the supervision of a health care provider.
1 Fuke, C., Krikorian, S.A., Couris, R.R.. (2000). Coenzyme Q10: a review of essential functions and clinical trials. US Pharmacist, 25(10), 28-41.
2 Pravst, I., Zmitek, K., Zmitek, J. (2010). Coenzyme Q10 contents in foods and fortification strategies. Critical Reviews in Food Science and Nutrition, 50, 269-280.