We can produce coenzyme Q10 ourselves as well as ingesting it in our food. In order to produce it ourselves, we need certain amino acids (the building blocks of protein) as well as folic acid (Vitamin B9), Vitamin B12 and other B Vitamins such as B3, B5 and B6. If we have insufficient quantities of these precursors, then we cannot make enough coenzyme Q10, and must then ingest it via our food or nutrition supplements.
Particularly good sources of coenzyme Q10 are:
- Oily fish (e.g. herring, sardines, mackerel)
- Cold-pressed plant oils such as olive oil and wheat germ oil
- Nuts (e.g. pistachios)
- Onions, potatoes, spinach, Brussels sprouts and broccoli
By eating a balanced diet, we can expect to ingest anywhere from 2 to 20 mg of coenzyme Q10 per day. But just as with vitamins, the amount contained in food can be affected by cooking, storage and preservatives.