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List of Foods High in CoQ10 to Support Egg Quality

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List of Foods High in CoQ10 to Support Egg Quality

CoQ10 and Egg Quality Support

When supporting egg quality—especially in women over 35—CoQ10 is a commonly recommended over-the-counter supplement. A typical dose is 200 mg three times daily, ideally taken with a meal that includes healthy fat, since CoQ10 is a fat-soluble nutrient (like vitamin D).

Foods Highest in CoQ10

Animal sources (most concentrated):

  • Organ meats (heart, liver, kidney — especially beef and chicken)

  • Fatty fish (sardines, mackerel, salmon, tuna, trout, herring)

  • Beef

  • Pork

  • Chicken (especially thighs and dark meat)

Plant-based sources (moderate amounts):

  • Spinach

  • Broccoli

  • Cauliflower

  • Sweet potatoes

  • Peanuts

  • Soybeans

  • Sesame seeds

  • Pistachios

Other:

  • Eggs (yolks contain more than whites)

  • Whole grains (wheat germ, bran, oats)

  • Legumes (lentils, peanuts, soybeans)

References

  • Mayo Clinic: Coenzyme Q10 - https://www.mayoclinic.org/drugs-supplements-coenzyme-q10/art-20362602

  • Linus Pauling Institute: Coenzyme Q10 Sources - https://lpi.oregonstate.edu/mic/dietary-factors/coenzyme-Q10#toc-sources

  • NIH / PubMed Central: Coenzyme Q10 Review - https://pmc.ncbi.nlm.nih.gov/articles/PMC3178961

 

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