COenzyme Q10, what is the most potent Q10 source and what is its function?


- Q10 a substance in the body that supports the "energy plants" of cells.
- Find out more about the function of Q10
-What kind of foodstuffs are high in Q10?

Coenzyme Q10, also known as CoQ10, ubiquinone-10 or Q10 for short. This fat-soluble vitamin-like substance is found in all human and animal cells.

A body cell cannot survive without Q10, as it is impossible for a cell to produce energy without the coenzyme. Q10 functions as a cofactor around the mitochondria in our cells. If you don’t remember your former biology lessons; the mitochondria is the powerhouse (powerplant) of the cell. In short, a healthy cell cannot produce energy to function without the coenzym Q10

Deterioration of the mitochondrial function is a known phenomenon which occurs with aging. Dysfunctional mitochondria have been associated with a poor immune response against viral infections and chronic inflammation. Of course this sounds very logical, older people are more susceptible to diseases. 

Furthermore, Q10 functions as a powerful antioxidant to fight against free radicals and is very capable in keeping the cell membrane flexible. Because of these functions, you often see Q10 in skin products. See the links below for examples of “anti aging” skin products that contain Q10.

Anti age creme Q10 women
Anti age creme Q10 <– tested this one myself
Anti age creme Q10 (Unisex)

Research shows that as you get older, the overall supply of Q10 decreases in the body. This starts when you’re 20 years old, by the time you’re 40 the amount of Q10 in the heart and kidneys is only 70% of what it used to be. In the lungs we see a gradual decrease , here the supply of Q10 starts to decline from the age of 50. This happens earlier and faster if you smoke.

Now we know about the function, but does Q10 help prevent, alliviate or cure any health concerns? Yes! allot of research is been done on this subject

Gezond hart met Q10

Cardiovascular health (Heart and blood vessels)

The coenzyme Q10 is important in every process that is energy dependent. The heart is an organ that consumes a lot of energy, as it has to work day and night. Q10 has been proven to aid in healthy strong heart contraction. In addition, the coenzyme can prevent damage to the heart, which in turn can reduce / prevent heart rhythm disturbance.

In addition, CoQ-10 is fighting off free radicals in the blood vessels, which prevents damage to them.

Blood sugar levels (Metabolism)

Q10 normalizes high blood pressure, improves blood sugar regulation and supports insulin in its task. The coenzyme prevents complications in diabetic patients.

Overweight and stamina

Research shows that Q10 improves the digestibility of sugars and fats. Slim people who can eat a lot often have a greater supply of the coenzyme Q10 in their body.

Fatigue or lack of energy is a common complaint. This can have many causes, but we know that oxidative stress and malfunctioning of the mitochondria contribute to this. This is right up to ally of coenzyme Q10.


Taking additional Q10 improves the symptoms of migraines. The decrease in complaints appears to be significant after 3 months of research. 

Stress (Oxidative)

Free radicals are formed due to toxins, aging, stress and intensive exercise. Coenzyme Q10 helps prevent free radical damage.

How do I get enough Q10 (coenzym Q10) out of my diet?

There is wide range of companies that sell coenzyme Q10 as a dietary supplement. This is an easy way to make up for a shortage in the body. Recommendations on how much to take is not straight forward since the world health organisation doesn’t have one. According to European guidelines, the above functions of Q10 are not allowed to be assigned to the food supplement Q10t. Even though there is scientific research behind it, the legislation on what you can and cannot claim is not caught up with the research.
200mg Q10 capsules (0,22€ per cap)
100mg Q10 capsules  (0,20€ per cap)

You can get an extra fix of Q10 by consuming certain foods. See the table below,

FoodstuffCoenzym Q10 per 100gram
Cow Heart11,3mg
Chicken liver11,62mg
Cow liver3,9mg
Red meat3,06mg
Chicken meat1,4mg
Soy beans1,21mg

The table shows clearly that animal organs contain the most Q10. For vegans it is not easy to get enough Q10 through regular food. You’re talking about impossible amounts of soy or advocados in order to get extra Q10. My advice for vegans or vegetarians would be to use Q10 as a supplement.

The above link of 100mg is a vegan form as well, the links below is a vegan form for 200mg caps.

Veganistische vorm Q10 200mg

Personally I use freeze dried organ meat in capsule form. The bovine (cow) heart to be specific, because these contain a lot of Q10. I’m currently working on making the capsules available under my own brand. I will let you know when they are available in the webshop!

In my own experience I noticed that my progress in weight training was boosted. I was looking for an explanation in my diet, this brought me to the addition of Q10 in my cow heart supplement. 

I noticed the most progress in the increase in weights that I could hang on the bar at the gym. Logical, because the heart muscle is what ensures that you can lift weights. The heart builds up pressure in muscles to lift weights. 

Let me know about your own experience with Q10! 

Thank you for reading.


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