Coenzyme Q10 (CoQ10)
Overview
Coenzyme Q10 (CoQ10) is a fat-soluble compound that functions as a critical cofactor in the mitochondrial electron transport chain, where it helps generate ATP, the primary energy currency of cells. It also serves as an important antioxidant, protecting cells from oxidative damage, particularly in energy-demanding tissues like the brain. CoQ10 works synergistically with other antioxidants including vitamin E, vitamin C, and glutathione as part of the body's antioxidant network. Levels naturally decline with age, and adequate dietary intake supports mitochondrial function and overall cellular energy production.
Recipes
7 recipes containing this substance
Ginger Yogurt and Blueberries
An Anti-inflammatory polyphenol-rich breakfast bowl with high fibre. Start the day with anti-inflammatory gingerols and omega 3 nuts, blueberry polyphenols, a fibre from steel rolled oats. Great to set up dopamine for focus and attention.
Matcha Mitochondria Smoothie
Mitochondrial energising smoothie rich in polyphenols, magnesium, and antioxidants
Mitochondrial Power Bowl
A nitrate-rich, polyphenol-dense bowl supporting mitochondrial function, ATP generation, and metabolic resilience
Rocket Lentil Avocado Midday Salad (Gut-Supporting)
Polyphenol-rich salad supporting SIRT1 activation and microbiome synchronisation
Salmon Bowl-pistachio-cacao-nibs
A functional ECS-supportive bowl combining salmon, avocado, pistachios, cacao nibs, and early harvest olive oil to help preserve anandamide tone, improve membrane lipid composition, and support gut–brain signaling.
Turkey Wing Stew
A collagen-rich, glycine-heavy slow-cooked stew made from affordable turkey wings — supporting gut, joint, sleep, and brain health.
Turmeric Lentil Dahl
Anti-inflammatory curcumin-rich lentil dish supporting gut health, NF-κB inhibition, and SCFA production
Foods
11 foods containing this substance
Beef
High creatine, CoQ10, heme iron, and complete protein
Broccoli
Cruciferous vegetable rich in sulforaphane, folate, and glutathione precursors
Extra Virgin Olive Oil
Polyphenol-rich oil with CoQ10, hydroxytyrosol, and anti-inflammatory properties
Heart
Highest CoQ10 source among organ meats
Liver
Nutrient-dense organ meat with bioavailable B12, retinol, iron, and CoQ10
Mackerel
Oily fish rich in EPA/DHA, CoQ10, taurine, and vitamin D
Olive Oil (Early Harvest)
Premium extra virgin olive oil with enhanced CoQ10, oleuropein, and polyphenol content from early harvest timing
Organ Meats
Nutrient-dense offal including liver, heart, kidney
Pistachios
CoQ10 plant source and healthy fats
Sardines
Small oily fish rich in EPA/DHA, CoQ10, and calcium
Spinach
Leafy green rich in iron, magnesium, folate, and carotenoids
Biological Mechanisms and Implications
| Biological Target | Therapeutic Areas | Mechanism of Action |
|---|---|---|
| Mitochondrial Support | Electron transport chain cofactor; supports ATP production; antioxidant protection for neurons | |
| Oxidative Stress | Part of antioxidant network; works synergistically with vitamin E, vitamin C, lipoic acid, and glutathione |
References
- CoQ10 deficiency leads to reduced ATP production and mitochondrial dysfunction, which may contribute to neurocognitive issues in ADHD Mantle and Hargreaves 2024
- CoQ10 levels decline dramatically with age, with over 50% depletion between 20 and 60 years of life
- Organ meats are the highest dietary source of CoQ10 (up to 12mg per 100g), while olive oil contains lower amounts (0.06-2mg per 100g) with great variation between producers and harvest times Zmitek, Rodríguez-Aguilera, and Pravst 2014
- Combinations of CoQ10 and creatine show additive neuroprotection in models of Parkinson's and Huntington's disease Yang et al. 2009
- CoQ10 is part of the antioxidant network, working synergistically with vitamin E, vitamin C, lipoic acid, and glutathione Packer et al. 1997