Our bodies are able to produce some of the CoQ10 that we need. The rest is synthesized from the foods we eat. The highest dietary sources of CoQ10 come from (in descending order according to content): fresh sardines and mackerel; the heart and liver of beef, pork and lamb; and the meats of beef and pork, along with eggs.

How can I know if I’m getting enough?

With no established RDA for CoQ10 at this time and no research to reveal as to whether the average diet contains adequate amounts, it is important to consider a number of factors to help judge your personal need for this nutrient: your age (our ability to synthesize CoQ10 from foods diminishes with age), dietary choices (whether or not you eat beef-heart and liver, for example; or if you are vegetarian, vegan or choosing to reduce cholesterol and fat in your diet: thus changing your main intake of CoQ10 to vegetable sources), whether or not your diet contains a goodly amount of grains in their whole, unprocessed form (the stripping of the bran and germ from grains removes much of the CoQ10 -even milling whole grains into flour causes loss), plus the amount of stress, disease or pollution you deal with in your daily life. With these factors in mind, it is important to personally research the amounts available in foods you eat.

There are plenty of vegetable sources of CoQ10, the richest currently known being spinach, broccoli, peanuts, wheat germ and whole grains -in that order although the amount in size is significantly smaller than that found in meats. Also, it is important to note that these foods must be fresh and unprocessed (no milling, canning, freezing, preserving, etc.), plus grown/produced in an unpolluted environment to be considered viable sources. Since many foods have not yet been tested for CoQ10 quantity, be sure to keep abreast of the latest information regarding newly researched food sources for this nutrient.

CoQ10 is primarily offered in a capsule form containing a yellow-orange powder. Tablet form, much less digestible, is not recommended. Check the label for clarity regarding the milligrams of CoQ10 actually available in each capsule, as a lower-priced brand may be using fillers. Another form worth investigating was recently developed by the Cell-Tech company. They offer capsules containing CoQ10 emulsified in flax seed oil to increase its absorbency. Since studies have shown CoQ10 to be at least 3-5 times more assimilable when taken in emulsified form as opposed to the capsuled powder -this might well be your best buy.

What should I look for if I choose to supplement? When choosing CoQ10 in a supplement form it is important to look for purity and digestibility. The CoQ10 found in supplement form is prepared through an extraction and replication of vegetable sources, rather than being synthetically manufactured.