Coenzyme Q10 (CoQ10) has been studied extensively for its ability to support fertility and reproductive health in both men and women. But how much CoQ10 is needed to see benefits? Let’s take a look.
What is Coenzyme Q10 (CoQ10)?
Coenzyme Q10 (CoQ10) is a compound found in body cells, especially in the heart, kidney, liver, and pancreas.
CoQ10 helps generate energy in cells by making the antioxidant adenosine triphosphate (ATP). It also acts as an antioxidant to protect cells against oxidative stress.
The body is able to produce its own CoQ10, but it can also be obtained through diet or supplementation. Supplements offer CoQ10 in two different forms: ubiquinone (the oxidized form) and ubiquinol (the reduced form).
How CoQ10 can help with male fertility
Several factors influence male fertility, including sperm quality, quantity (count), and motility. Each of these parameters is affected by oxidative damage.
As a powerful antioxidant, CoQ10 can help protect against oxidative damage that can impact sperm quality, count, and motility.
In fact, research has found a correlation between the amount of CoQ10 in the seminal fluid of men to their sperm count and sperm motility.
How much CoQ10 should you take to improve sperm health?
Varying levels of CoQ10 supplementation have been studied for their benefits to fertility. In general a range of 200 to 400 milligrams daily is recommended to support sperm health and male fertility.
A 2004 study in the journal of Fertility & Sterility looked at the effects of a 200 mg daily CoQ10 supplement on the sperm counts of infertile men with low sperm motility. At the beginning of the study, the men had lower than average levels of CoQ10 in their seminal fluid. After six months of supplementation, the men showed increased levels of CoQ10 and increased sperm motility.
A 2012 double-blind, placebo controlled, randomized study looked at 228 men with unexplained infertility. One group received 200 mg of CoQ10 (ubiquinol) daily while the other group received a placebo. The ubiquinol was significantly effective at improving sperm density, sperm motility and sperm morphology.
A 2019 study found that CoQ10 supplementation improved semen parameters and antioxidant status in men with idiopathic oligoasthenoteratozoospermia (OAT), a condition of low sperm count and motility. A greater improvement was shown in men who took 400 mg per day as compared to those who took 200 mg per day.
Other benefits of taking CoQ10
Antioxidant properties
CoQ10 has antioxidant properties, which means it can help protect cells throughout the body from oxidative stress. Oxidative stress can cause damage to cells and tissues which can result in many different health issues.
Heart health
CoQ10 is found in high amounts in the heart and research has found positive impacts of CoQ10 on cardiovascular health. Supplementing with CoQ10 has been shown to have positive effects on cholesterol and triglycerides.
Aging
We know that CoQ10 levels decrease as we age, and some research suggests that CoQ10 use may help support some of the normal processes of aging.
CoQ10-Rich Foods
CoQ10 can be found naturally in the following foods. However, the amount of CoQ10 in foods is much lower than levels that tend to be studied for their health effects.
- Organ meats
- Fatty fish
- Animal protein
- Legumes (soybeans, lentils, peanuts)
- Nuts and seeds.
A high quality supplement can help to ensure you’re getting an appropriate CoQ10 dose to support fertility.
Can you take too much CoQ10?
CoQ10 is generally well-tolerated in amounts up to 1200 mg/day and is not associated with any serious side effects up to this daily dosage. Of course, always consult with your healthcare practitioner if you have any questions about supplementation, especially if you are taking any medications or have any specific health conditions.
Find CoQ10 and other supplements for optimal male fertility here.
