What Are the Benefits of CoQ10 for Men?

CoQ10 is a vitamin-like compound. It’s naturally made in the body, but we can also get it through diet. Foods like fatty fish (think: salmon, mackerel), organ meats like liver, and whole grains contain high amounts of CoQ10, though probably not enough to get to the therapeutic doses required for fertility support. When it comes to CoQ10, there isn’t a recommended daily allowance since the body makes it on its own—but some research shows a general dosage of 30 to 90 mg per day for overall health, and even higher dosages for targeted support (more on that shortly).

• Fatty fish: 5 to 15 mg per 100 g 

• Organ meats: upwards of 120 mg per 100 g

• Beef: 4 mg per 100 g

• Chicken (dark meat): 2 mg per 100 g

• Wheat germ: 2 mg per 100 g

This antioxidant powerhouse has two key functions when it comes to our health. First, it’s involved in the electron transport chain and mitochondrial health—we need it to fuel our body’s main energy molecule, ATP or adenosine triphosphate, which means CoQ10 is essential for the health of all human tissues and organs. Second, it’s one of the body’s most important lipid antioxidants, which means it fights off free radicals (a.k.a. toxins), protecting cells from damage.

Males represent half of the fertility equation; research shows that up to 50% of infertility cases are due to male factor. And, about 30 to 50% of males experiencing infertility have high levels of free radicals in their sperm. Free radicals are unstable molecules that can cause damage to genetic material (think: DNA), proteins, and even cause cell death. They’re inevitable (we get exposed to free radicals from illness, environmental pollution, and more), but higher levels of free radicals are produced from smoking, alcohol, poor diet, and excess stress. Sperm are especially susceptible to free radical damage because of their structural makeup. Because CoQ10 functions as an antioxidant, it protects sperm cells from the inevitable damage of free radicals (though, if you’re trying to conceive, you should quit smoking and adjust other lifestyle factors that have an impact on overall and fertility health). 

The short answer: a lot! CoQ10 enhances mitochondrial function, allowing sperm to produce more energy. Sperm are energy-hungry (the tail needs energy to swim) and sensitive to oxidative stress. If mitochondria are sluggish or free radicals rise, sperm may be less mobile (poor sperm motility), look abnormal (poor morphology), or carry DNA damage (DNA fragmentation). More energy means healthier sperm function.

Oxidative stress can break apart and damage sperm DNA. When looking at couples who underwent IVF or ICSI (i.e., advanced reproductive technology), research found that higher rates of DNA fragmentation (that’s damaged sperm DNA) were associated with both an increased risk of miscarriage and a decrease in birth weight. The good news? Studies show CoQ10 can lower markers of oxidative stress in semen and reduce sperm DNA fragmentation, which may improve the chance of successful fertilization, embryo development, live births, and birth weight.