Foods High in CoQ10: 12 Food Sources to Pair with Your Fertility Supplement

Bird&Be 7 min read

Supplements get a lot of the spotlight when it comes to CoQ10 and fertility, and for good reason. The therapeutic doses studied for egg and sperm quality (200 to 600 mg per day) are far higher than what any single food can provide. So why talk about CoQ10-rich foods at all? Because the nutrients in whole foods don't work in isolation. Foods that contain CoQ10 also tend to deliver complementary nutrients like Zinc, B Vitamins, Iron, Folate, and healthy fats that support absorption.

A fertility-focused diet works with your supplement, not as a replacement for it, but as part of a broader nutritional foundation that gives your body what it needs to put those supplements to work.

Here are 12 food sources of CoQ10 worth adding to your diet, how much CoQ10 they actually provide, and why pairing them with a targeted supplement is the way to go for fertility health.

Why CoQ10 matters for egg and sperm quality 12 foods high in CoQ10 Why food alone isn't enough for fertility How to get more CoQ10 from the foods you eat

Why CoQ10 matters for egg and sperm quality

CoQ10 (coenzyme Q10) is an antioxidant found in every cell, with the highest concentrations in organs that demand the most energy, like the heart, kidneys, and liver. It plays a central role in mitochondrial energy production, which is especially important for eggs and sperm because they're among the most energy-hungry cells in the body.

Here's why that matters: mitochondria are your cells' power plants, and CoQ10 is one of the ingredients they use to turn fuel into usable energy. The more mitochondria a cell has, the more CoQ10 it leans on, and the egg has more than any cell in the body, between 100,000 and 500,000, compared with about 5,000 in a hard-working heart cell. This is also why food and supplements support your body differently. What matters for an egg isn't how much CoQ10 sits in a piece of steak; it's whether your own cells have enough to power all that machinery.

As you age, your body's CoQ10 production declines. For people trying to conceive, this drop may contribute to reduced egg quality and lower sperm motility. That's why many fertility specialists suggest CoQ10 as an add-on, particularly for those over 30 or preparing for IVF.

A primer on CoQ10 and fertility covers how it works in more depth.

The average diet provides only about 3 to 6 mg of CoQ10 per day, while the therapeutic doses used in fertility research run much higher, in the 200 to 600 mg range. To reach that from food alone, you'd have to eat something like 11 pounds of raw beef heart in a day. We'll stick with the capsule, thank you. Closing that gap takes a quality supplement, but CoQ10-rich foods still bring nutritional value that supports the bigger picture.

12 foods high in CoQ10

These food sources of CoQ10 are organized by category so you can mix them into your meals through the week. The amounts below are approximate per 100 g serving.

Organ meats (the richest food source)

Organ meats have the highest CoQ10 content of any food group, which makes sense given their role in high-energy metabolic processes.

Beef heart: about 113 mg per 100 g (roughly a deck-of-cards-sized serving). By far the most concentrated food source of CoQ10.
Beef liver: about 39 to 50 mg per 100 g. Is also a great source of Iron, Zinc, and B vitamins.
Beef kidney: about 45 to 70 mg per 100 g. Less commonly eaten but incredibly nutrient-dense.

Fatty fish

Mackerel: about 6 mg per 100 g. Also rich in omega-3s (DHA and EPA) for hormone balance.
Sardines: about 5 to 6 mg per 100 g. Affordable and packed with both CoQ10 and omega-3s.
Salmon: about 4 to 6 mg per 100 g. Because CoQ10 is fat-soluble, eating it alongside the healthy fats already present in salmon supports absorption.

Meat and poultry

Beef (various cuts): about 3 mg per 100 g.
Chicken: about 1.4 to 1.6 mg per 100 g. A lower-CoQ10 option, but still a good source of lean protein and other fertility-supporting nutrients like Zinc and B12.

Nuts, seeds, and legumes

Pistachios: about 2 mg per 100 g. Easy to add as a snack and a source of healthy fats that help with CoQ10 absorption.
Sesame seeds: about 2 mg per 100 g. Sprinkle them on salads or stir-fries for a quick boost.
Peanuts: about 2.6 mg per 100 g. Also a good source of Folate, which pairs well with CoQ10 for a diet focused on fertility.

Vegetables

Spinach: about 1 to 3 mg per 100 g. The CoQ10 content is modest, but spinach is also packed with Folate, Iron, and other nutrients that support a healthy pregnancy. Broccoli and cauliflower are other good options in this category.

Why food alone isn't enough for fertility

Even if you ate every food on this list regularly, you'd likely only reach 10 to 20 mg of CoQ10 per day, well below the 200 to 600 mg range that fertility research suggests may support egg quality and sperm health. That gap is where supplementation comes in.

The Female Fertility Power Prenatal Pack includes CoQ10 in its antioxidant blend, alongside NAC, Vitamin E, and L-Carnitine. For those who want a higher dose (especially people preparing for IVF or over 30), the CoQ10 Boost add-on brings the total to 600 mg per day, which aligns with what many fertility clinics recommend. The IVF support page can help you map out which products align with each stage of your cycle.

For sperm health, the Male Fertility Power Pack also includes CoQ10, because sperm cells rely on mitochondrial energy for motility. The Male Fertility Power + CoQ10 Pack carries the 600 mg dose many doctors suggest, and in our own study it was shown to improve progressive sperm motility by over 52% in as little as 3 months.*

What Are the Benefits of CoQ10 for Men?

How to get more CoQ10 from the foods you eat

CoQ10 is fat-soluble, which means your body absorbs it better when it's paired with dietary fat. Have fatty fish with nuts and seeds, toss pistachios into meals that include healthy fats like avocado, and dress spinach salads with olive oil. These pairings support absorption and complement what you're getting from your supplement.

Starting these habits at least 3 months before trying to conceive gives your body time to build your nutrient stores. The Female Fertility Power Prenatal Pack includes Vitamin E, NAC, and L-Carnitine alongside CoQ10 for a multi-antioxidant approach.

A CoQ10 diet works alongside your supplement

CoQ10-rich foods won't get you to a therapeutic dose on their own, but they're a valuable part of a fertility-focused eating pattern. The foods on this list deliver complementary nutrients, support absorption of fat-soluble supplements, and contribute to overall nutritional readiness for conception. Think of your supplement as the targeted dose and your diet as the ecosystem that helps your body use it well.

Not sure which Bird&Be prenatal includes the right CoQ10 dose? Take the quiz for a personalized recommendation.

What foods are highest in CoQ10?

Organ meats like beef heart (about 113 mg per 100 g), liver, and kidney are the richest food sources. Fatty fish like mackerel and sardines come next, followed by nuts, seeds, and dark leafy greens like spinach.

Can I get enough CoQ10 from food alone for fertility?

For general health, yes. For fertility-specific goals, most likely not. The average CoQ10-rich diet provides about 3 to 6 mg per day, while fertility research suggests 200 to 600 mg is the range for meaningful fertility support. A supplement helps bridge that gap.

How does CoQ10 support egg quality?

CoQ10 supports mitochondrial energy production in egg cells, which is important for healthy maturation and division. It’s also an antioxidant protecting eggs from free-radical damage. As natural levels decline with age, supplementation may help maintain the energy supply eggs need.

Should men eat CoQ10-rich foods for sperm health too?

Yes. CoQ10 fuels sperm motility by supporting energy production in the midpiece of sperm cells. Including CoQ10-rich foods in both partners' diets can support fertility from both sides.

Does cooking destroy CoQ10 in food?

Some may be lost at high temperatures. Gentle methods like baking, steaming, or light sautéing in olive oil preserve more. Raw nuts and seeds retain their full content.

When should I start adding CoQ10 foods and supplements to my routine?

At least 3 months before trying to conceive. Eggs take about 90 days to mature and sperm about 74 days, so starting early gives your body time to build meaningful levels. And this is even more important if you’re pursuing treatment like IVF or egg freezing, if you’re over 30, or if you have a diagnosis like male-factor infertility, diminished ovarian reserve, PMOS/PCOS, or endometriosis.

*Based on Bird&Be's own study. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Reviewed by

Dr. Tracy Malone, ND

Dr. Tracy Malone has a special interest in metabolism, genes, and diet in the fertility space, thanks to her own PCOS fertility journey. She is the co-founder of Conceive Health and Bird&Be's director of nutraceuticals.