Coenzyme Q10, also known as ubiquinone, is a beneficial antioxidant found throughout the human body. Extremely important for energy and blood circulation, coenzyme Q10 also encourages a healthy immune system and helps reduce the effects of ageing.
Large amounts of coenzyme Q10 are found in cold water fish like salmon, mackerel and sardines. These foods also contain high levels of Omega-3 fatty acids, an essential fatty acid that can decrease the risk of heart disease.
Coenzyme Q10 is found in smaller amounts in foods like beef, chicken, peanuts, roasted sesame seeds and pistachio nuts, broccoli, and spinach. Both soybean and canola oils contain moderate amounts of coenzyme Q10, and strawberries, oranges, and eggs contain small amounts.
How to Best Absorb Coenzyme Q10
Because it is oil-soluble, the body absorbs coenzyme Q10 most readily when it is eaten with oily or fatty foods. This makes oily fish, like salmon and sardines, the best source of coenzyme Q10.
Preserving Coenzyme Q10 in Cooking
Frying vegetables and eggs causes a loss of valuable coenzyme Q10, but boiling preserves the foods' natural coenzyme Q10 levels.(Reference 3)
Coenzyme Q10 Supplements
Because the body can synthesise coenzyme Q10 from other substances, it is not considered an essential nutrient. Body levels of coenzyme Q10 decrease as a person ages, and intake should increase accordingly. Food sources are best, but choose an oil-based supplement if you desire. Take 30 to 100 milligrams daily.