CoQ10: The Spark of Life for Your Cells

Coenzyme Q10, or CoQ10, is a fat-soluble compound your body makes on its own. It's found in virtually all cell membranes, and the highest levels are in hard-working organs like the heart, liver and kidneys (NCCIH). It helps cells turn the carbohydrates and fats you eat into usable energy, and it also works as an antioxidant in cell membranes (Linus Pauling Institute).*

Because your body makes it, CoQ10 isn't considered a vitamin. But it's very much part of the daily work of staying energized.

Inside each cell are tiny structures called mitochondria. Dr. Rico likes to describe them as power plants, and it's a picture that sticks. They take the fuel from your meals and turn it into the energy your cells run on.

Here's where CoQ10 comes in. As Dr. Rico put it on the show: if the heart's power plant is the mitochondria, then CoQ10 is the electricity. It sits in the inner membrane of the mitochondria and helps pass energy along so the whole system keeps humming.*

Your body makes plenty of CoQ10 when you're young. Over time, that changes. CoQ10 levels in the body's tissues gradually decline with age (Linus Pauling Institute). On the podcast, Dr. Rico walks through it decade by decade: after 20, after 30, after 40.

That doesn't mean something is wrong. It's a normal part of getting older, the same way skin and joints change over the years. It's simply one reason many adults start paying more attention to CoQ10 as they age.

Supplements can be part of the picture, but they work best on top of good daily habits. Here are a few simple ones.

Eat CoQ10-rich foods

Most of the CoQ10 in food comes from meat, poultry and fish, with smaller amounts in oils, nuts, seeds and some vegetables (Linus Pauling Institute). Good options include:

• Meat and poultry: beef and chicken
• Fish: herring and trout
• Oils: soybean, olive and canola oil
• Nuts and seeds: peanuts, pistachios and sesame seeds
• Vegetables and fruit: broccoli, cauliflower and oranges

CoQ10 is fat-soluble, so it's absorbed best with some fat in the meal. A piece of fish with olive oil and broccoli is an easy win.

Move a little every day

You don't need a gym. A brisk walk after dinner, taking the stairs, or a few minutes of stretching in the morning all count. The key is doing something most days.

Protect your sleep

Aim for a steady bedtime, keep your room cool and dark, and put the phone away 30 minutes before bed. Consistency matters more than perfection.

Eat colorful, whole foods

Fruits and vegetables bring their own antioxidants. Try to fill half your plate with color: leafy greens, peppers, berries, tomatoes and squash.

Manage everyday stress

A few slow breaths, a short walk outside, time with family, or a moment of prayer or quiet can make a real difference in how you feel at the end of the day.

If you decide a CoQ10 supplement fits your routine, look at the label for the amount per serving. Our Co-Q10 softgels provide 100 mg of Coenzyme Q-10 per softgel to support heart health and cellular energy.* Since CoQ10 is fat-soluble, many people like taking it with a meal.

This post goes along with our new Instagram reel, "El CoQ10: la chispa de la vida," taken from our podcast Salud en Cuerpo y Alma. In the full episode, Dr. Rico talks more about mitochondria, energy and healthy aging in his warm, down-to-earth style.