Coenzyme Q10 (CoQ10) has been getting a lot of attention in recent years.
While the body can make it, it can also be found in many foods.
The most abundant sources of CoQ10 all happen to be animal products like fish, meat, dairy, and eggs.
However, there are plant sources as well. I’ve collected the most complete data I could find from studies and summarized it on this page.
Research on CoQ10 Importance
There’s not a ton of research on CoQ10 at the moment, and that research is pretty mixed. There’s no significant evidence proving or disproving the potential benefits of CoQ10.
So it might be important, we just don’t know yet. If you want to get a bit more to be on the safe side, that’s fine as long as you stay under the observed safe level of 1200 mg per day.
It could be especially important to focus on as you get older, since CoQ10 levels decline significantly with age.
Vegan Sources of CoQ10
Unlike other nutrients like iron and calcium, you can’t easily look up the amount of CoQ10 in foods.
However, some studies, like this one, have published the amount of CoQ10 in a fairly wide range of foods.
The top vegan ones are in the table below.
There are a few things I should mention:
- A few had big ranges (significant different values from different past studies), I took the average of them.
- Some foods didn’t have reliable values, so I excluded those from the list (just a few, not missing much).
- Note the weird units (a kilogram of food is a lot!) – Just know that anything over 10 in the chart is considered a good source of CoQ10.
Now onto the data:
There’s a good range in foods that have a decent amount of CoQ10 in them.
Types of Plant-Based Foods With CoQ10
It’s pretty clear that the best vegan sources of CoQ10 are:
- Oils – All of the best vegan sources of CoQ10 are some form of oil (soybean, olive, peanut, corn). Cooking with a bit of oil can get you all the CoQ10 that you’ll need.
- Seeds – Sesame seeds appeared pretty high on the list. I suspect other seeds (e.g. chia, flax) also have quite a bit of CoQ10, but again, it’s hard to find complete data on this topic. Seeds are generally amazing in terms of vitamins and minerals, so it’s a good idea to eat them regularly.
- Nuts – Most nuts (including peanuts in this case) appear to have significant amounts of CoQ10. A good alternative if you’re not a big fan of using oils in your recipes. However, nuts have a lot of fat and calories, so try not to go overboard.
If you’re trying to get more CoQ10, focus on eating more of these plant-based foods on a regular basis.