When trying to conceive, many couples consider supplements to improve their chances. CoQ10 is one such supplement that’s gaining a lot of attention in the fertility sphere.
But what exactly is CoQ10? Is it only available as a supplement, or can you also get it naturally from food?
This article will answer those questions as well as explain the benefits of CoQ10 for fertility, its role in egg and sperm quality, and exactly how to incorporate it into your diet and supplement routine.
Let’s get started!
What Is CoQ10?
CoQ10 is short for Coenzyme Q10. It’s a powerful antioxidant that is produced in the body. You can also obtain CoQ10 from food and dietary supplements.
In addition to protecting your body from oxidative stress, CoQ10 is essential for energy production in your body’s cells. Reproduction is a process with a high energy demand, making CoQ10 particularly important.
Benefits of CoQ10 for Fertility
CoQ10 and Egg Quality
There is a lot of promising research about the benefits of CoQ10 on egg quality, both on humans and animal models (1, 2, 3, 4, 5, 6).
How does CoQ10 improve egg quality? One study shows that CoQ10 reduced the rates of chromosomal abnormalities and oocyte (egg) fragmentation in women (2).
Another small study likewise found lower rates of chromosomal abnormalities in women taking 600mg of CoQ10 daily for two months (6).
CoQ10 and IVF
The evidence linking CoQ10 and fertility also shows benefits in women pursuing IVF (1, 2, 6, 7).
Research shows that compared to women not taking CoQ10 supplements, the women who received CoQ10:
- Had more eggs retrieved
- Experienced higher fertilization rates
- Had more high-quality embryos (1, 2, 6, 7, 8).
CoQ10 and Fertility Over 40
As women age, their fertility potential naturally decreases. Interestingly, the body’s ability to produce CoQ10 naturally also declines (9).
Studies that explore the connection between supplemental CoQ10 and fertility reveal positive results for women facing age-related fertility decline (2, 4, 6).
CoQ10 and Male Fertility
There are also benefits in CoQ10 for male fertility.
Results of various studies show that CoQ10 supplementation results in better sperm concentration and motility (10, 11, 12, 13)
Foods With CoQ10
As mentioned before, CoQ10 can be naturally made in the body. It’s also available from food sources.
The primary foods with CoQ10 are meat, poultry, dairy products, fish, and nuts. It is also present in oils like olive, corn, and soybean oil (14).
Best CoQ10 Supplements for Fertility
When you look for a CoQ10 supplement, you may find it under several different labels: CoQ10, Coenzyme Q10, ubiquinone, or ubiquinol.
Ubiquinone and ubiquinol are two forms of CoQ10. Some (but not all) research suggests that ubiquinol is the more bioavailable form of CoQ10, meaning your body is better able to use it. The body can also convert ubiquinone to ubiquinol, though it’s a multi-step process (15).
Ubiquinol supplements are usually higher-priced than ubiquinone supplements, so keep that in mind if you have a tight budget when shopping for supplements.
CoQ10 supplements are available as capsules, chewable tablets, powders, liquids, and IV infusions.
How Much CoQ10 Should I Take for Fertility?
The best CoQ10 fertility dosage isn’t definitive. Research trials demonstrate significant variation. For example, studies tend to use between 180-1200 mg of CoQ10 daily, highlighting the lack of a standardized approach (8).
Typically, the recommended dosage of CoQ10 for fertility is between 200 to 600 mg/day, taken in divided doses, In other words, take 100 or 200 mg at a time in separate doses during the day instead of taking it all at once.
As always, you should speak with your healthcare provider before beginning a new supplement.
How Long Should I Take CoQ10 to See Benefits?
It takes about 3 months for an egg to mature. Therefore, with your doctor’s go-ahead, you should aim to take CoQ10 for at least 90 days to see benefits.
Sperm likewise takes about 90 days to develop, so men should see benefits from 3 months after beginning CoQ10 supplementation.
When Should I Stop Taking CoQ10 for Fertility?
There isn’t enough research to prove that CoQ10 is 100% safe during pregnancy. Once you get that positive pregnancy test, it’s best to stop taking it.
Bottom Line
When it comes to CoQ10 and fertility, there is a lot of positive evidence.
Research results specifically show the benefits of CoQ10 for egg quality, women over age 40, and those pursuing IVF.
Furthermore, it’s also good for male fertility, showing improvements in sperm concentration and motility.
While the body can make its own CoQ10, this ability declines with age. CoQ10 is also available in food and supplement form.
It takes about 90 days for both sperm and egg maturation, so you’ll see the most benefits after taking CoQ10 for three months.
Remember to always speak to your healthcare provider before beginning a new supplement regimen.
Because it’s not 100% clear whether CoQ10 is safe during pregnancy, it’s best to stop the supplement once you get that positive result.
Sources
1. Rodríguez-Varela, C., & Labarta, E. (2021). Does Coenzyme Q10 Supplementation Improve Human Oocyte Quality?. International journal of molecular sciences, 22(17), 9541. https://doi.org/10.3390/ijms22179541
2. Brown, A. M., & McCarthy, H. E. (2023). The Effect of CoQ10 supplementation on ART treatment and oocyte quality in older women. Human fertility (Cambridge, England), 26(6), 1544–1552. https://doi.org/10.1080/14647273.2023.2194554
3. Lee, C. H., Kang, M. K., Sohn, D. H., Kim, H. M., Yang, J., & Han, S. J. (2022). Coenzyme Q10 ameliorates the quality of mouse oocytes during in vitro culture. Zygote (Cambridge, England), 30(2), 249–257. https://doi.org/10.1017/S0967199421000617
4. Ben-Meir, A., Burstein, E., Borrego-Alvarez, A., Chong, J., Wong, E., Yavorska, T., Naranian, T., Chi, M., Wang, Y., Bentov, Y., Alexis, J., Meriano, J., Sung, H. K., Gasser, D. L., Moley, K. H., Hekimi, S., Casper, R. F., & Jurisicova, A. (2015). Coenzyme Q10 restores oocyte mitochondrial function and fertility during reproductive aging. Aging cell, 14(5), 887–895. https://doi.org/10.1111/acel.12368
5. Zhang, M., ShiYang, X., Zhang, Y., Miao, Y., Chen, Y., Cui, Z., & Xiong, B. (2019). Coenzyme Q10 ameliorates the quality of postovulatory aged oocytes by suppressing DNA damage and apoptosis. Free radical biology & medicine, 143, 84–94. https://doi.org/10.1016/j.freeradbiomed.2019.08.002
6. Bentov, Y., Hannam, T., Jurisicova, A., Esfandiari, N., & Casper, R. F. (2014). Coenzyme Q10 Supplementation and Oocyte Aneuploidy in Women Undergoing IVF-ICSI Treatment. Clinical medicine insights. Reproductive health, 8, 31–36. https://doi.org/10.4137/CMRH.S14681
7. Xu, Y., Nisenblat, V., Lu, C., Li, R., Qiao, J., Zhen, X., & Wang, S. (2018). Pretreatment with coenzyme Q10 improves ovarian response and embryo quality in low-prognosis young women with decreased ovarian reserve: a randomized controlled trial. Reproductive biology and endocrinology : RB&E, 16(1), 29. https://doi.org/10.1186/s12958-018-0343-0
8. Florou, P., Anagnostis, P., Theocharis, P., Chourdakis, M., & Goulis, D. G. (2020). Does coenzyme Q10 supplementation improve fertility outcomes in women undergoing assisted reproductive technology procedures? A systematic review and meta-analysis of randomized-controlled trials. Journal of assisted reproduction and genetics, 37(10), 2377–2387. https://doi.org/10.1007/s10815-020-01906-3
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10. Alahmar, A. T., Calogero, A. E., Sengupta, P., & Dutta, S. (2021). Coenzyme Q10 Improves Sperm Parameters, Oxidative Stress Markers and Sperm DNA Fragmentation in Infertile Patients with Idiopathic Oligoasthenozoospermia. The world journal of men’s health, 39(2), 346–351. https://doi.org/10.5534/wjmh.190145
11. Safarinejad M. R. (2009). Efficacy of coenzyme Q10 on semen parameters, sperm function and reproductive hormones in infertile men. The Journal of urology, 182(1), 237–248. https://doi.org/10.1016/j.juro.2009.02.121
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Meredith Mishan is a Registered Dietitian Nutritionist with over 12 years of experience working with nutrition clients from around the world. She has a Master of Science degree in Dietetics and Nutrition from Florida International University and is credentialed as a dietitian in both the United States and Israel.