Understanding CoQ10: What It Does, Where It Comes From, and Why Your Cells Crave It

Let’s start with the truth most of us don’t remember from science class:

Your body is electric. Not in a metaphysical way, in a literal one.

Every time your heart beats, your brain fires a thought, your lungs expand with air, your cells are generating and using energy. That spark? It doesn’t just happen. It’s built molecule by molecule, inside your mitochondria.

And one of the unsung heroes in this story is Coenzyme Q10, better known as CoQ10.

What Is CoQ10?

CoQ10 is a fat-soluble compound that lives inside your cells, especially in your mitochondria (the powerhouses). It plays a critical role in energy production, helping convert the food you eat into a usable currency called ATP (adenosine triphosphate).

Without CoQ10, energy doesn’t spark. And where does that hit first?

The tissues that need energy the most: your brain, heart, liver, and muscles.

But CoQ10 isn’t just about energy, it’s also one of your body’s key antioxidants, helping to neutralise free radicals and reduce oxidative stress, especially in the cardiovascular and nervous systems.

Where Does It Come From?

Your body actually makes CoQ10, at least, it tries to. But production declines with age, and it can be affected by:

• Genetic variations (like NQO1 or COQ2 variants)

• Poor diet or nutrient depletion

• Chronic stress or illness

• Use of statin medications, which block the same pathway that creates CoQ10

And while CoQ10 is found in some foods, it’s not easy to get enough from diet alone, especially when we’re under metabolic stress.

Can I Get CoQ10 from Food?

Yes. But it’s not in kale or quinoa.

The best food sources of CoQ10 are:

Food	Approx. CoQ10 (mg/100g)	Bonus Benefits
Beef heart	~113 mg	Highest known source
Liver (beef/chicken)	3–5 mg	B vitamins + detox cofactors
Sardines	~6 mg	Omega-3 + mitochondrial fats
Mackerel	~5 mg	Cardiovascular + brain support
Spinach	~1–2 mg	Magnesium + folate combo
Broccoli	~0.5–1 mg	Sulforaphane + Phase II detox
Avocado	~1 mg	Healthy fats + nutrient carrier

Organ meats win by a landslide here. But let’s be real, not everyone’s plating up beef heart for dinner.

So yes, food matters, but absorption is variable, and levels are relatively low.

What About Supplements?

This is where things get nuanced, and expensive.

There are few forms of CoQ10 supplements:

Type	Name	Bioavailability	Notes
Ubiquinone	The oxidised form	Moderate	Cheaper, must be converted to active form in body
Ubiquinol	The reduced form	Higher	Already active, better absorbed, especially with age
Liposomal CoQ10	Fat-encapsulated	High	Easier delivery into cells, often better for fatigue
Nanoemulsified	Liquid form	Very High	Rapid absorption, often in practitioner-only products

Ubiquinol is generally preferred for older adults, those on statins, or anyone with chronic fatigue or mitochondrial issues. It’s pricier, but often more effective.

CoQ10 and Statins: What You Need to Know

Statin drugs (used for cholesterol) block the HMG-CoA reductase enzyme. This lowers cholesterol, but also disrupts the production of CoQ10, which shares the same metabolic pathway.

That’s why many people on statins report fatigue, muscle aches, or brain fog.

It’s not just the cholesterol shift, it’s the mitochondrial depletion.

CoQ10 supplementation, especially in ubiquinol form, can often help relieve these symptoms, and is commonly recommended alongside statins in integrative care.

What About Genetic Variations?

Variants in genes like NQO1 (which helps recycle antioxidants like CoQ10) or COQ2 (involved in synthesis) may increase your need.

You might not need a supplement. But if you're dealing with chronic fatigue, cardiovascular stress, burnout, or are on medication, it's worth exploring with a practitioner.

Do I Need a Supplement, or Is Food Enough?

Let’s ground this: Food is always foundational. But CoQ10 is a compound that may need extra support in specific situations.

Here’s a helpful rule of thumb:

You May Benefit from a Supplement If…

You’re on statins or blood pressure meds

You experience low energy or fatigue daily

You have cardiovascular or mitochondrial issues

You’re recovering from illness or burnout

You follow a plant-based diet or avoid organ meats

You have a known NQO1 or COQ2 variant

Start with food. Layer in support as needed. And remember: supplements should scaffold, not substitute.

The Bottom Line

CoQ10 isn’t trendy. It’s not flashy. But it’s a fundamental part of how your body runs.

It powers your cells. It protects your heart. It helps your brain think clearly and your body move with less drag.

And whether it comes from a piece of grilled heart (sorry), a supplement capsule, or a spoonful of liver pâté, your body notices.