Co Q-10 can be synthesized by the body of all animals and in most tissues of a human body therefore it is considered a non-essential nutrient. Since the body can produce it by itself there are no dietary requirements for Co Q-10, although deficiency may occur in patients with impaired CoQ10 biosynthesis due to severe metabolic or mitochondrial disorders, not enough dietary CoQ10 intake, or too much CoQ10 use by the body.
Certain foods however contain Co Q-10 and most people consume some Co Q-10 in their diet.
Typical diet intake varies from 3 – 5 mg per day.
The richest sources of Coenzyme Q-10 include:
*Meat, especially organ meats, poultry, fish
*Soybean and canola oil
*Nuts
*Moderate amount can be found in fruits, vegetables, eggs and diary products
Frying destroys some of the coenzyme Q-10, however boiling and steaming doesn’t seem to have any impact on Co Q-10 content in food.
Coenzyme Q-10 can be also consumed as a dietary supplement in a form of a pill. It can be found in most of the pharmacies and regular doses range anywhere from 30 - 100 mg/d. Therapeutic doses range from 100 – 300 mg/d.
There is no known toxicity for Coenzyme Q10.
References
Overvad K, Diamant B, Holm L, Holmer G, Mortensen SA, Stender S. Coenzyme Q10 in health and disease. Eur J Clin Nutr. 1999;53(10):764-770.
Mayo Foundation for Medical Education and Research. CoEnzyme Q10. Retrieved from http://www.mayoclinic.com/health/coenzyme-q10/NS_patient-coenzymeq10
Weber C. Dietary intake and absorption of coenzyme Q. In: Kagan VE, Quinn PJ,eds. Coenzyme Q: Molecular Mechanisms in Health and Disease. Boca Raton: CRC Press; 2001:209-215.
Shults CW, Flint Beal M, Song D, Fontaine D. Pilot trial of high dosages of coenzyme Q10 in patients with Parkinson's disease. Exp Neurol. 2004;188(2):491-494
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