Coenzyme Q10 and human nutrition

CoQ10 is found in the foods we eat, but not often in large amounts. The best sources of CoQ10 are animal organs, some types of fish, and vegetable oils such as soybean, rapeseed, and sesame. It is found in lesser quantities in rice bran and wheat germ and in soy and other beans. It is also found in vegetables, in particular spinach and broccoli. CoQ10 is easily destroyed in the cooking process, and much of the CoQ10 is removed in refined grains.

The body can also manufacture CoQ10 from other members of the coenzyme Q (CoQ) family. CoQ10 is but one of 10, and possibly more, members of the CoQ family. A meal consisting of shellfish, vegetables, and mushrooms provides CoQ9 and CoQ7. To change these CoQs into CoQ10, the liver breaks them down and reassembles them.

The creation of CoQ10 by the body is a complex process. At least three different classes of starting molecules are required, at least 15 different reactions are necessary (each begun by an enzyme), and many cofactor substances are involved. Because all the component parts must be available in sufficient quantities at the same time, CoQ10 is difficult for the body to produce.

Some of the essential cofactors are not created by the body. A deficiency in any of these—vitamins B3, B5, B6, B12, C, and folate—would make it difficult for the liver to produce enough CoQ10. Unfortunately, the older you get, the less ability you have to produce CoQ10 from other members of the CoQ family.

Our lives and environments also affect CoQ10 levels, in that stressful lives and polluted environments can deplete CoQ10 from body tissue.

According to Dr. Folkers, these factors—nutrient deficiencies, age, stress, and pollution—could lead to a deficiency of CoQ10. By some estimates, as many as 75 percent of people over age 50 in the United States could be deficient in CoQ10.