CoQ10, also known as ubiquinone, is a co-enzyme that helps maintain and improve several metabolic functions. Elson Haas, M.D., states in his book ''Staying Healthy With Nutrition,'' that CoQ10 improves and sustains heart function, so it is commonly referred to an energy boosting and anti-aging supplement. CoQ10 is found in the highest concentration in the heart, and contributes to circulatory function by helping regulate blood pressure. The co-enzyme is also recognized as an energy booster, because cells have trouble producing energy without it, and as an antioxidant for its ability to protect heart cells from oxidization. The recommended dose of CoQ10 is about 50 to 150 mg per day.
Fish
Fish is the dietary source that is highest in CoQ10. Mackerel, salmon, tuna and sardines are all recognized sources, and provide about 10 percent of the recommended daily intake per three ounces of cooked meat. CoQ10 is most abundant in oily fish because it is a fat soluble nutrient, so it is stored in the fat cells of the fish's body.
Organ Meats
Organ meats, such as liver, kidney and heart, are rich sources of dietary CoQ10. As with humans, the organs of animals contain the most concentrated amounts of this essential co-enzyme. Beef, chicken, lamb and pork are all examples of animals with organ meats rich in CoQ10.
Whole Grain Germ
The best vegetarian source of dietary CoQ10 is the germ of whole grains. Brown rice, barley and whole unprocessed wheats are all sources of CoQ10. The germ is a small part of the grain kernel, which is the reproductive part of the plant. Wheat germ can be added to foods as a granular powder or oil.
Supplements
CoQ10 is sold as a dietary supplement in many forms. These include soft gel capsules, hard shell capsules, tablets and oral sprays.
References
- ''Staying Healthy With Nutrition: The Complete Guide to Diet and Nutritional Medicine''; Dr. Elson M. Haas; 2006
- University of Maryland Medical Center: Coenzyme CoQ10
- Oregon State University: Coenzyme Q10
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