What Foods Are High in CoQ10?

Coenzyme Q10, commonly known as CoQ10, is a vital compound found in every cell of the human body. It plays a crucial role in energy production and serves as a powerful antioxidant, protecting cells from damage caused by harmful free radicals. As we age, our natural levels of CoQ10 tend to decline, making it essential to obtain this nutrient from dietary sources or supplements to maintain optimal health.

 

Understanding which foods are high in CoQ10 can be particularly beneficial for those looking to support their heart health, enhance energy levels, or manage conditions related to aging. We’ll explore the top food sources rich in CoQ10 and how incorporating them into your diet can contribute to your overall well-being.

 

Let’s take a closer look into the best foods to boost your CoQ10 intake and support your body’s health at a cellular level.

 

What Is CoQ10?

Coenzyme Q10, commonly referred to as CoQ10, is a fat-soluble compound essential for energy production within cells. It is primarily located in the mitochondria, the powerhouses of cells, where it plays an important role in converting nutrients into adenosine triphosphate (ATP), the primary energy carrier in the body. CoQ10 is vital for the proper functioning of cells and is involved in various biochemical pathways that generate cellular energy and protect cells from oxidative damage.

 

CoQ10 exists in two forms: ubiquinone and ubiquinol. Ubiquinone is the oxidized form, which the body can convert into ubiquinol, the reduced, active form with potent antioxidant effects. These antioxidants help neutralize free radicals, harmful compounds that can damage cellular structures and lead to chronic diseases and aging. CoQ10 mitigates oxidative stress, contributing to overall cellular health and longevity.

 

What Causes CoQ10 Deficiency?

CoQ10 deficiency can arise from various factors, impacting the body’s ability to produce or utilize this vital compound. Although the human body naturally produces CoQ10, its levels tend to decrease with age and in certain health conditions such as heart disease, neurodegenerative disorders, and diabetes. Aging is a primary cause, as the natural production of CoQ10 declines with age, reducing cellular energy and antioxidant protection. Medical conditions such as heart disease, Parkinson’s, Alzheimer’s, and diabetes further lower CoQ10 levels, exacerbating symptoms and disease progression.

 

Medications, particularly statins used to lower cholesterol, are significant contributors to CoQ10 deficiency. Statins inhibit the same pathway that produces both cholesterol and CoQ10, leading to decreased levels of this coenzyme in the body. Additionally, other medications such as beta-blockers and some antidepressants can interfere with CoQ10 synthesis.

 

Dietary insufficiency is another factor. Although the body produces CoQ10, it also relies on dietary intake to maintain optimal levels. Poor nutrition can lead to inadequate CoQ10 levels, affecting overall health. Genetic mutations affecting CoQ10 biosynthesis pathways can also result in primary CoQ10 deficiency, though these cases are rarer.

 

Lastly, environmental and lifestyle factors such as chronic stress, smoking, and exposure to environmental toxins can deplete CoQ10 levels. These factors increase oxidative stress and free radical production, heightening the demand for CoQ10’s antioxidant properties and leading to its depletion. Maintaining adequate levels of CoQ10 is important for sustaining energy production and protecting cells from damage.

 

What Are the Symptoms of CoQ10 Deficiency?

CoQ10 deficiency manifests in various symptoms, reflecting its essential role in cellular energy production and antioxidant protection. One of the primary symptoms is chronic fatigue, as reduced CoQ10 levels impair the mitochondria’s ability to produce adequate energy. This fatigue can affect both physical and mental activities, leading to overall decreased vitality and stamina.

 

Muscle weakness and pain are also common symptoms. CoQ10 deficiency can lead to myopathy, where muscles do not function correctly, causing weakness, cramps, and discomfort. This is particularly evident in individuals taking statin medications, which lower CoQ10 levels.

 

Cardiovascular issues are another significant symptom of CoQ10 deficiency. Since the heart is a highly energy-dependent organ, low levels of CoQ10 can contribute to heart-related problems such as hypertension, arrhythmias, and heart failure. Patients may experience shortness of breath, chest pain, and swelling in the legs.

 

Neurological symptoms can also arise due to CoQ10 deficiency. These include cognitive decline, memory issues, and difficulties with concentration, as the brain requires substantial energy to function optimally. In severe cases, neurodegenerative diseases such as Parkinson’s may be exacerbated.

 

Additionally, individuals might experience weakened immune function, leading to frequent infections and prolonged recovery times. Overall, CoQ10 deficiency can significantly impact multiple bodily systems, stressing the importance of maintaining adequate levels for optimal health.

 

What Are the Health Benefits of CoQ10?

Coenzyme Q10 (CoQ10) is a vital nutrient with numerous benefits for overall health and well-being. Here is a list of the health benefits of CoQ10:

 

• Energy Production: CoQ10 is integral to the process of creating adenosine triphosphate (ATP), the primary energy carrier in cells. It supports the mitochondria, enabling efficient energy production, which is essential for maintaining vitality and reducing fatigue.
• Heart Health: CoQ10 is highly concentrated in the heart, where it helps maintain optimal function. It supports cardiovascular health by improving blood vessel function, reducing oxidative stress, and improving overall heart performance. Studies have shown that CoQ10 supplementation can help manage conditions such as heart failure, hypertension, and angina.
• Antioxidant Protection: As a potent antioxidant, CoQ10 neutralizes free radicals, reducing oxidative stress and protecting cells from damage. This function is important in preventing chronic diseases and slowing the aging process.
• Exercise Performance: CoQ10 can improve physical performance by reducing oxidative stress in muscles and increasing energy production. It helps reduce muscle fatigue and boosts endurance, making it beneficial for athletes and those engaging in regular physical activity.
• Skin Health: CoQ10’s antioxidant properties extend to skin health, where it helps protect against damage caused by UV rays and environmental pollutants. It can reduce the appearance of wrinkles and fine lines, promoting a more youthful complexion.
• Brain Health: CoQ10 supports cognitive function by protecting brain cells from oxidative damage and promoting energy production. It may help improve memory, concentration, and overall mental clarity.
• Immune Support: By improving cellular energy production and reducing oxidative stress, CoQ10 can strengthen the immune system, helping the body fend off infections and recover more quickly from illnesses.
• Diabetes Management: CoQ10 may improve insulin sensitivity and regulate blood sugar levels, making it beneficial for individuals with diabetes or those at risk of developing the condition.

 

What Foods Are High in CoQ10?

CoQ10 is an essential nutrient that supports cellular energy production and offers antioxidant protection. It is found in various foods, with the most bioavailable sources being organ meats, fatty fish, and muscle meats. These animal-based foods provide CoQ10 in forms that are readily absorbed and utilized by the body.

 

Top Animal-Based Sources of CoQ10

• Organ Meats: Liver, heart, and kidney are particularly rich in CoQ10. We recommend only eating organs in proportion to the animal to avoid the risk of vitamin A toxicity.
• Fatty Fish: Sardines, mackerel, trout, and salmon are excellent sources of CoQ10. They also provide omega-3 fatty acids, which support heart health and reduce inflammation.
• Muscle Meats: Beef, pork, and chicken are good sources of CoQ10.

 

While plant-based foods such as vegetables, fruits, and legumes do contain CoQ10, their levels are significantly lower compared to animal sources. Additionally, plant-based sources come with potential risks due to anti-nutrients and other contaminants.

 

Risks Associated with Plant-Based Sources

 

 

• Anti-Nutrients: Found in many plant foods, these compounds can bind to minerals and reduce their bioavailability. For example, spinach is high in oxalates, which can inhibit calcium absorption.
• Glyphosate Exposure: This herbicide is widely used in conventional farming and has been linked to various health concerns, including disruptions in gut health and potential carcinogenic effects.
• Toxin Content: Some plant foods, such as peanuts, can be contaminated with aflatoxins, which are toxic compounds produced by certain molds. Aflatoxins are known to cause liver damage and are considered potent carcinogens.
• Produce Extending Technology: New additives such as Apeel can now be used on both organic and conventional produce. You can learn more about why Apeel is problematic here.

 

Given these risks and bioavailability considerations, obtaining CoQ10 from animal-based foods is more beneficial and safer.

 

Top 20 Foods Highest in CoQ10

• Beef heart
• Pork heart
• Chicken liver
• Beef liver
• Pork liver
• Mackerel
• Sardines
• Trout
• Herring
• Salmon
• Beef muscle meat
• Pork muscle meat
• Chicken muscle meat
• Tuna
• Spinach
• Broccoli
• Cauliflower
• Peanuts
• Sesame seeds
• Pistachios

 

While there are plant-based options on this list, remember that bioavailability along with the risks outlined above should be considered. For individuals looking to obtain CoQ10 from their diet, it’s ideal to choose animal-based choices instead.

 

What Is the Carnivore Diet?

 

 

The carnivore diet, focused on animal-based foods, offers various adaptations to meet individual health needs and goals. Here are the primary variations and their unique features:

 

Beef-Only Carnivore Diet

This approach emphasizes consuming only beef, making it a simple and effective choice for elimination diets. Ideal for those with autoimmune or chronic health issues, this diet can help support or achieve remission. While effective short-term, long-term adherence typically benefits from including a variety of meats for nutritional balance.

 

Lion Diet

A stricter form of the carnivore diet, the lion diet consists exclusively of ruminant meats, salt, and water. Often used as an initial step in elimination protocols, this diet allows for the gradual reintroduction of other meats. It is particularly beneficial for individuals with autoimmune and gut healing needs due to its limited food sources.

 

Nose-to-Tail Carnivore Diet

Advocating for the consumption of all parts of the animal, this variation includes organ meats for a comprehensive nutrient intake. However, caution is advised regarding liver and kidney consumption, especially for those with liver conditions, as it can lead to nutrient imbalances such as vitamin A toxicity.

 

Meat-Only Carnivore Diet

Expanding to include all muscle meats from the animal kingdom, this diet omits organ meats, dairy, and eggs. It serves as a foundational elimination diet for those who tolerate all muscle meats and seek a straightforward approach to carnivore eating.

 

Zero-Carb Carnivore Diet

Focusing on foods with zero or minimal carbohydrates, this diet includes dairy, eggs, and all meats, centering on meat and animal fat. Some choose to incorporate seasonings. This option is suitable for those without autoimmune or chronic health issues who tolerate dairy and eggs well.

 

Carnivore Keto Diet

Combining the low-carb, high-fat principles of the ketogenic diet with the carnivore diet, this variation aims to mimic fasting effects while offering low-toxicity keto options such as avocados and coconut oil. Recommended for metabolically healthy individuals who have healed or mostly healed their chronic health issues.

 

Carnivore-Ish Keto Diet

Allowing for more flexibility, this diet incorporates additional ketogenic elements while maintaining a focus on animal-based foods. It may include keto sweeteners, some nut products, and other keto varieties, remaining meat-heavy. Ideal for metabolically healthy individuals who have healed and do not suffer from food addiction issues.

 

Animal-Based Diet

More inclusive than the strict carnivore diet, this approach centers on animal products but permits the inclusion of fruit, honey, and raw dairy products. Best suited for healthy individuals with high metabolic flexibility and elite athletes, as observed in our clinical practice. We don’t generally recommend this variation due to the risks of mixing high fat with carbs.

 

Understanding these variations is crucial for individuals looking to choose the most suitable approach to achieve their health and wellness goals.

 

What Are the Benefits of the Carnivore Diet?

 

 

The carnivore diet has incredible health benefits unique to this way of eating. Individuals on the carnivore diet highlight numerous benefits, ranging from improved physical health to mental well-being. Here’s a comprehensive overview of why individuals consider trying this unique way of eating.

 

1. Nutrient Density and Bioavailability: Animal-based foods are rich in essential nutrients that are highly bioavailable, meaning they are easily absorbed and utilized by the body. These include high-quality protein, vitamins B12, D, K2, and minerals such as iron, zinc, and magnesium. Organ meats, in particular, are nutrient powerhouses, offering concentrated sources of vitamins and minerals essential for optimal health.

 

2. Weight Loss and Metabolic Health: One of the most common benefits of the carnivore diet is weight loss. Eliminating carbohydrates and focusing on high-protein, high-fat foods helps individuals experience reduced appetite and increased satiety, which can lead to a natural caloric deficit. This way of eating can also improve insulin sensitivity and stabilize blood sugar levels, making it beneficial for those with metabolic disorders such as type 2 diabetes.

 

3. Reduced Inflammation: Chronic inflammation is a root cause of many modern diseases, including heart disease, arthritis, and autoimmune conditions. The carnivore diet can significantly reduce inflammation by eliminating common dietary triggers such as gluten, lectins, and other plant-based anti-nutrients. Many individuals have found a reduction in joint pain, skin conditions, and other inflammatory symptoms after switching to a carnivore diet.

 

4. Improved Digestive Health: For those suffering from digestive issues such as irritable bowel syndrome (IBS), Crohn’s disease, or general gastrointestinal discomfort, the carnivore diet can offer relief. Eliminating fiber and plant-based anti-nutrients, which can irritate the gut lining, can support many people experiencing improved digestion, reduced bloating, and normalized bowel movements.

 

5. Increased Mental Clarity and Mood Stability: The brain thrives on fats, and the high-fat content of the carnivore diet can provide a steady source of energy, leading to improved mental clarity and cognitive function. Additionally, the elimination of sugar and processed foods can stabilize mood and reduce symptoms of anxiety and depression. Many individuals with neurological disorders such as epilepsy have also found symptom relief through this diet.

 

6. Simplicity and Sustainability: The carnivore diet is straightforward, reducing the complexity of meal planning and grocery shopping. This simplicity can lead to better adherence and long-term sustainability, as individuals are less likely to be overwhelmed by dietary choices. Additionally, the satiating nature of protein and fat can help curb cravings and prevent overeating.

 

7. Autoimmune Disease Management: Autoimmune diseases are often exacerbated by dietary triggers, many of which are found in plant foods. The carnivore diet eliminates these potential triggers, providing a form of an elimination diet that can help identify food sensitivities. Many individuals with autoimmune conditions have found significant improvements in symptoms and, in some cases, complete remission.

 

8. Dental Health: Animal-based foods do not contribute to dental plaque and cavities the way sugary and starchy foods do. The carnivore diet can lead to improved dental health, reducing the risk of tooth decay and gum disease.

 

9. Hormonal Balance: Consuming adequate amounts of high-quality fats and proteins can support hormonal health. Cholesterol and saturated fats, often feared in conventional dietary guidelines, are essential for the production of hormones such as testosterone and estrogen. The carnivore diet can help balance these hormones, leading to improved energy levels, libido, and overall well-being.

 

10. Muscle Growth and Recovery: High protein intake is important for muscle growth and recovery, especially for athletes and active individuals. The carnivore diet provides ample protein, supporting muscle repair and growth while also reducing recovery time after intense physical activity.

 

You can learn more about the benefits of the carnivore diet here.

 

The Carnivore Diet and CoQ10

The carnivore diet provides a rich source of bioavailable CoQ10. CoQ10 is found in high concentrations in organ meats such as liver, heart, and kidney, as well as in muscle meats and fatty fish. These foods are staples of the carnivore diet, ensuring individuals receive ample amounts of this essential compound.

 

Bioavailability refers to the body’s ability to absorb and utilize a nutrient effectively. Animal-based sources of CoQ10 are highly bioavailable, meaning the body can efficiently use the CoQ10 provided by these foods. In contrast, plant-based sources of CoQ10 are less bioavailable and often contain anti-nutrients that can inhibit absorption.

 

Focusing on nutrient-dense animal products allows the carnivore diet to maximize the intake of CoQ10, supporting optimal energy levels, cardiovascular health, and overall cellular function. This is particularly beneficial for those looking to boost their mitochondrial function and reduce oxidative stress. The simplicity and nutrient density of the carnivore diet make it an excellent choice for ensuring adequate CoQ10 intake, promoting better health and vitality.

 

Should I Supplement With CoQ10?

Supplementing with CoQ10 is a common practice due to its important role in cellular energy production and antioxidant protection. While it’s challenging to achieve the same levels of CoQ10 from food alone compared to supplementation, we always advocate obtaining nutrients from whole foods whenever possible. Animal-based foods, such as organ meats, muscle meats, and fatty fish, are rich in bioavailable CoQ10 and should be a primary source of this nutrient in a carnivore diet.

 

CoQ10 supplements can be particularly beneficial for certain individuals. As we age, the body’s natural production of CoQ10 declines, which can affect energy levels and overall health. Older adults may find that combining a meat-based diet with CoQ10 supplementation helps mitigate this natural decline, supporting improved energy, heart health, and cognitive function.

 

Despite the potential benefits of CoQ10 supplements, it’s important to recognize that every person’s nutritional needs are unique. Personalized protocols are essential, and individuals should consult with their trusted healthcare practitioners before starting any supplement regimen. Practitioners can assess CoQ10 levels and determine if supplementation is necessary based on individual health conditions, lifestyle, and dietary intake.

 

For those considering supplementation, CoQ10 is available in various forms, including ubiquinone and ubiquinol. Ubiquinol, the active form of CoQ10, is more readily absorbed and utilized by the body, making it a preferred choice for many. Supplements can help bridge the gap when dietary intake alone is insufficient, ensuring that the body receives adequate amounts of this vital nutrient.

 

Closing Thoughts on Foods High in CoQ10 and the Carnivore Diet

The carnivore diet is an excellent source of bioavailable CoQ10, a vital nutrient for cellular energy production and antioxidant protection. CoQ10 is found in high concentrations in organ meats (such as liver, heart, and kidney), muscle meats, and fatty fish, all of which are staples of the carnivore diet. These foods provide CoQ10 in forms that are readily absorbed and utilized by the body, making the carnivore diet particularly effective for ensuring adequate CoQ10 intake.

 

While plant-based foods such as vegetables, fruits, and legumes do contain CoQ10, their levels are significantly lower, and they come with potential risks such as anti-nutrients, glyphosate exposure, and toxins such as aflatoxin. These compounds can interfere with nutrient absorption and contribute to health issues, making animal-based sources of CoQ10 more desirable.

 

Supplementing with CoQ10 can be beneficial, especially as we age and our natural production declines. However, obtaining nutrients from whole foods is always preferable when possible. Personalized protocols are essential, and individuals should consult with healthcare practitioners to determine if supplementation is necessary.

 

The carnivore diet provides ample bioavailable CoQ10 from nutrient-dense animal products, supporting optimal energy levels, cardiovascular health, and overall cellular function. Combining a meat-based diet with potential supplementation, particularly for older adults, can help maintain optimal CoQ10 levels and promote better health and vitality.

 

Work With Our Trusted Carnivore Diet Functional Nutritional Therapy Practitioners

The Nutrition with Judy practice is honored to be a trusted carnivore diet practitioner support serving clients from around the globe. We’re passionate about helping our clients achieve root-cause healing in order to lead the best quality of life possible that’s nearly symptom-free. Our team is dedicated to providing the resources you need to support your wellness goals. We welcome you to explore our free resources and are always available to support you through personalized protocols. Our Symptom Burden Assessment (SBA) is the perfect starting point for discovering your root cause and is required to work with our team— you can learn more in-depth about this powerful tool here.