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Coenzyme Q10 foods support the optimal functioning of your heart

Coenzyme Q10 Foods to Include in Your Diet

Article Summary:

  • Animal organ meats are one of the richest sources of CoQ10, followed by fatty fish, olive oil, nuts and seeds, and fruits and vegetables. 

  • Although the intake of Coenzyme Q10-containing foods maintains an optimal production of CoQ10 in healthy individuals, supplementation can be necessary for those with specific health conditions. 

  • A nutritional supplement that contains CoQ10 nanoparticles displays better absorption, making each CoQ10 molecule a therapeutic reality.

Coenzyme Q10 (CoQ10), one of our body's most significant lipid antioxidants, plays a critical role in synthesizing adenosine triphosphate or ATP, better known as the ‘energy currency’ of cells. CoQ10 is abundantly present in the organs that have high metabolism rates, such as the lungs, liver, heart, kidneys, pancreas, spleen, and adrenal glands. CoQ10’s presence in the mitochondrial membrane of the cells prevents the generation of free radicals that can damage cellular proteins, lipids, and DNA. 

Although the body endogenously produces Coenzyme Q10, its level can decrease with age or under certain pathological conditions that result in compromised immunity, poor physical performance, and others. Including Coenzyme Q10-rich foods in your diet and taking a CoQ10 nutritional supplement as an additional source can help maintain this key nutrient’s optimal level in the body. Below we discuss various food sources that are rich in CoQ10 and how a powerful supplement can help keep you healthy, particularly your heart.       

Coenzyme Q10-Rich Foods — An Overview

Coenzyme Q10 naturally occurs in various food sources, with meat, fish, nuts, and olive oil being the richest nutritional sources. Lower amounts of CoQ10 are found in most dairy products, vegetables, cereals, and fruits. It has been observed that diets of different geographical origins vary widely in CoQ10 content. Various clinical trials1 indicate that dietary CoQ10 contributes to the plasma CoQ10 concentration.   

Interestingly, the whole body content of Coenzyme Q10 is only about 500-1,500 mg. Because CoQ10 is a fat-soluble molecule, it is better absorbed in your body when taken with a meal that contains oil or fat. The following table lists Coenzyme Q10-rich foods to include in your diet to enable this nutrient to support various health functions.

Coenzyme Q10 Foods List
Organ Meats Animal organ meats, such as liver and kidney, have the highest amounts of CoQ10. Some muscle meats, such as pork, beef, and chicken, also contain CoQ10.
Fatty Fish Oily fish, including salmon, tuna, trout, mackerel, and herring.
Fruits and Vegetables Strawberries, oranges, broccoli, cauliflower
Nuts and Seeds Peanuts, sesame seeds, and pistachios
Oils Soybean oil and canola oil
Legumes Soybeans, lentils, and whole grains

Notably, the average daily dietary intake of CoQ10 is only 3-6 mg, most of which is in reduced form. Although a diet that includes Coenzyme Q10-rich foods helps produce sufficient CoQ10 in healthy individuals, supplementation might be helpful under certain pathological conditions. 

CoQ10 oral supplements are available in several forms, including oral spray, soft gel capsules, tablets, and hard shell capsules. Supplementing 200 mg2 of CoQ10 daily is recommended to maintain a therapeutic blood level over 2.5 mcg/mL. The clinical effect of taking a CoQ10 supplement is not immediate and might take up to eight weeks to manifest. And although CoQ10 supplements are usually well tolerated, their safety for pregnant or nursing women and children has not been established. 

A significant challenge with the efficacy of CoQ10 supplements is their absorption and bioavailability. CoQ10 has a relatively high molecular weight, is insoluble in water, and has limited solubility in lipids, which can result in it having poor absorption in the gastrointestinal tract. Reduction in CoQ10 particle size (nanoparticles) using cyclodextrin technology is one of the more recent approaches to enhance the absorption and bioavailability of this key antioxidant.

A Powerful CoQ10 Supplement for Your Health 

CoQ10 Pro® is a unique CoQ10 formulation developed by Tesseract Medical Research for advanced absorption. Each capsule of CoQ10 Pro® contains 300 mg of Coenzyme Q10 complex to help support your health, particularly cardiovascular functions.* The proprietary CyLoc® - DexKey® technology ensures optimal solubility of CoQ10 by encasing each active ingredient molecule in a dextrin fiber matrix and transporting them, one at a time, through the intestinal wall. The result is outstanding absorption of CoQ10 in the body, making CoQ10 Pro® superior to oral formulations that feature uncomplexed CoQ10. 

With enhanced absorption and bioavailability of CoQ10 molecules, Tesseract’s CoQ10 Pro® formula enables micro-dosing — the daily intake of the supplement at a level much lower than previously required. The result is a powerful and positive therapeutic response to provide comprehensive cardiovascular support.*

The power of Tesseract supplements lies in enhancing palatability, maximizing bioavailability and absorption, and micro-dosing multiple nutrients in a single, highly effective capsule. Shop products on our website and learn more about how they can help support your cardiovascular health.*

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1Weber C, et al. ” Molecular Aspects of Medicine 1997;18:S251-254. doi:10.1016/s0098-2997(97)00003-4
2Raizner AE. Methodist DeBakey cardiovascular journal 2019;15(3):185-191. doi:10.14797/mdcj-15-3-185

Al Czap, Founder | Tesseract

Al Czap has more than four decades of professional experience in preventative medicine. He founded Thorne Research in 1984 (sold in 2010) and he published Alternative Medicine Review for 17 years beginning in 1996. AMR was a highly acclaimed, peer-reviewed, and indexed medical journal. Al was the first to recognize the need for hypoallergenic ingredients and to devise methods of manufacture for and delivery of hypoallergenic products to underserved patient populations. His work has greatly impacted those with impaired immune and digestive systems and compromised health due to environmental exposures.

The advanced formulations based on our revolutionary, patented, and patent-pending technology are only available through Tesseract. No other medical, pharmaceutical, or supplement company is licensed to utilize our proprietary technology.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
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