6 CoQ10 Rich Foods To Keep Your Heart Healthy (2025)

CoQ10 is a fat-soluble natural antioxidant that plays a fundamental role in cellular energy metabolism. Studies have shown that Coenzyme Q10 has numerous health benefits associated with cardiovascular health and eradicating oxidative stress, reducing your risk of developing chronic disease. Your body can synthesize some CoQ10 on its own but including Coenzyme Q10-rich foods in your diet and supplementation can positively impact overall health and wellness.

CoQ10is an antioxidant vitamin-like molecule that assiststhe biological processof generating adenosine triphosphate [ATP] or energy metabolism. The conversion of energy from the carbohydrates and fats that you consume is converted into glycogen and fatty acids, which is then generated into ATP. ATP powers every single human cellular action that your body performs. CoQ10support muscle cells to become more efficient and effective at producing and using energy. Specifically, CoQ10 enables the human body to restore the rate of mitochondrial respiration, muscle strength, coordination, and exercise tolerance. This is why Coq10 is so great for your heart, since it’s the hardest working muscle in your body.

RELATED ARTICLE CoQ10 Benefits, Uses, Side Effects

Approximately half the body’s natural CoQ10 is obtained through food such as meat, fish, nuts, oils, and dairy products. The average dietary intake of CoQ10 is only between 3-6mg, making supplementation critical toproduce energy and neutralize harmful free radicals. Studies suggest that increasing CoQ10 content up to 200-300mg per day, over 4-12 weeks, will help increase CoQ10 plasma levels. Coenzyme Q10-rich foods are a great addition to your overall nutrition, but diet alone will not be able to supply ample amounts of CoQ10.

6 CoQ10 Rich Foods To Keep Your Heart Healthy (1)

6 CoQ10 Rich Foods To Keep Your Heart Healthy (2)

Since CoQ10 is fat soluble, requiring more fat for better absorption and storage, including fatty fish such as salmon, herring, and mackerel in your diet, will naturally produce more CoQ10. Herring and mackerel are foods high in CoQ10. One 3.5-oz serving of them will generally contain 3mg and 6.75mg of CoQ10.

6 CoQ10 Rich Foods To Keep Your Heart Healthy (3)

Didsomeone say steak? Yes, please. Grass-fed beef in particular is another Coenzyme Q10-rich food. One 3-oz serving of grass-fed beef, contains 2.6mg of CoQ10, making it one of the best foods high in CoQ10.

6 CoQ10 Rich Foods To Keep Your Heart Healthy (4)

Including chicken in your weekly meal prep, will add around 1.4mg of CoQ10 per 3-oz serving. Eating a few servings of chicken per day, will not only help you stay lean and hit your protein goals, but also increase your CoQ10 content.

6 CoQ10 Rich Foods To Keep Your Heart Healthy (5)

Coq10 is mostly concentrated and stored in vital organs, such as the heart, liver, and lungs. Therefore, animal organs will naturally be the richest CoQ10 food sources.For example, a beef heart contains 11.3mg and the liver contains 3.9mg, while a chicken heart contains 9.2mg of CoQ10, and the liver contains 11.6mg. As unappetizing as that sounds, organ meats are still foods, and even though I hardly think any of you will indulge in meal-prepping chicken livers this week, it still makes the list.

6 CoQ10 Rich Foods To Keep Your Heart Healthy (6)

Rich in protein, soybeans are also a Coenzyme Q10-rich food. Products such as tofu, kefir, and soy protein are a valuable source of CoQ10 for those who choose a plant-based lifestyle. Boiled soybeans contain around 1.2mg of CoQ10 per 3oz serving.

6 CoQ10 Rich Foods To Keep Your Heart Healthy (7)

Although you’d have to eat buckets of pistachios, sesame seeds, and peanuts, these three contain heart-healthy vitamins and minerals. They are foods high in CoQ10 considering their size. Pistachios contain 0.6 mg and peanuts contain 0.8mg of CoQ10 per 1-oz serving. Pistachios contain 0.6 mg and peanuts contain 0.8mg of coq10 per 1-oz serving. So, add some nuts to the mix.

Adding high-quality protein-packed foods such as beef, chicken, and fish to your diet, is the basic foundation for a well-rounded healthy diet. However, if your goal is to get higher concentrated amounts of CoQ10, then you’ll need to get that from a supplement. Even Coenzyme Q10-rich foods have small amounts of CoQ10, and it’s unrealistic to think you can get a concentrated amount of CoQ10 through diet alone. Supplements will provide the concentrated amount of CoQ10 you need to improve heart health and protect your cells from free radical damage.

Ready To Add Coq10 To Your Supplement Regiment?

Swolverine'sCoQ10 helps produce and generate ATP more efficiently and has been proven to improve heart health, delay muscle fatigue, and improve peak power output in trained athletes.

SWOLVERINE IS AN ENDURANCE ATHLETEAND ACTIVE LIFESTYLE BRAND. MADE FOR THE ELITE ATHLETE, AND THE STRONG-WILLED OUR PRODUCTS WERE DESIGNED TO FUEL YOUR ATHLETIC PERFORMANCE. WEPERFORMWHEN YOU PERFORM.

We believe thateveryone can optimize not only their athleticperformancebut their human potential. The way we believe we can optimize performance is throughtransparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes.We provide the nutrients you need to power your active lifestyle.

References

Pravst I, Zmitek K, Zmitek J. Coenzyme Q10 contents in foods and fortification strategies. Crit Rev Food Sci Nutr. 2010 Apr;50(4):269-80. doi: 10.1080/10408390902773037. PMID: 20301015.

Higdon, Jane, and Victoria Drake. “Coenzyme Q10.” Linus Pauling Institute, 1 Jan. 2021, lpi.oregonstate.edu/mic/dietary-factors/coenzyme-Q10.

6 CoQ10 Rich Foods To Keep Your Heart Healthy (2025)

References

Latest Posts
Recommended Articles
Article information

Author: Stevie Stamm

Last Updated:

Views: 5425

Rating: 5 / 5 (60 voted)

Reviews: 83% of readers found this page helpful

Author information

Name: Stevie Stamm

Birthday: 1996-06-22

Address: Apt. 419 4200 Sipes Estate, East Delmerview, WY 05617

Phone: +342332224300

Job: Future Advertising Analyst

Hobby: Leather crafting, Puzzles, Leather crafting, scrapbook, Urban exploration, Cabaret, Skateboarding

Introduction: My name is Stevie Stamm, I am a colorful, sparkling, splendid, vast, open, hilarious, tender person who loves writing and wants to share my knowledge and understanding with you.