In a recent blog post, I discussed Coenzyme Q-10 (CoQ-10) and how it may benefit female and male fertility. Today, I will share with you the best ways to incorporate this nutrient into your diet or through a dietary supplement.
Food sources of CoQ-10
The major dietary sources of CoQ-10 include the following:
- Oily fish
- Organ meats (i.e. liver)
- Soybean and canola oils
- Whole grains
Coenzyme Q-10 is generally well tolerated with few side effects reported. As interactions with other supplements or medications may occur, always discuss using CoQ-10 with your health care provider before starting.
- Typical adult doses of CoQ-10 are 100 to 300 mg daily in divided doses.
- As CoQ-10 is fat-soluble, it is best absorbed with fats in a meal.
- Soft gel or chewable forms are advised.
- CoQ-10 appears safe to doses of 1200 mg per day
- Common side effects may include nausea, loss of appetite and skin rash
Certain medications may reduce CoQ-10 absorption such as statins (used to lower cholesterol). If you smoke, you should strongly consider stopping. Smoking is known to decrease your body’s store of CoQ-10.
Regarding CoQ-10 and fertility, studies show that CoQ-10 may have benefits for male fertility while further study is needed to evaluate any benefits of CoQ-10 for women. Feel free to read my previous blog post on CoQ-10 and fertility to learn more.
Dr. Carmelo Sgarlata is a leading Reproductive Endocrinology and Infertility specialist at the Reproductive Science Center of the San Francisco Bay Area. With over 25 years of experience and well over 1,000 babies born through his guidance, Dr. Sgarlata has become well known in the community where he lives and practices. His areas of special interest include Operative Laparoscopy and Hysteroscopy, Ovulation disorders including diminished ovarian reserve and recurrent pregnancy loss. Dr. Sgarlata is currently completing a 2-year fellowship in Integrative Medicine through the Arizona Center for Integrative Medicine.