boost your odds: coq10 and fertility explained

Boost Your Odds: CoQ10 and Fertility Explained

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Are you looking for ways to boost your fertility? If so, you may have heard that coenzyme Q10 (CoQ10) and fertility are linked. 

It’s exciting to me that more and more people are learning about how diet and lifestyle, including CoQ10, can make a difference in fertility.

Hi, I’m Jamie. As a dietitian specializing in women’s health, I’m often asked about the efficacy of CoQ10 supplementation for fertility, so let’s talk about it!

In this blog post, we’ll delve into the science behind CoQ10 and fertility, exploring its potential benefits and considerations for both male and female infertility from a dietitian’s perspective.

Guide to Fuel Your Fertility and Optimize Hormonal Health eBook

This blog post includes affiliate links for your shopping convenience. As an Amazon Associate, I earn from qualifying purchases. 

Now, let’s start things off with a quick explanation of what fertility (and infertility) are.

Understanding fertility and its challenges

Before we dive into CoQ10 and its role in fertility, I want to first preface with the fact that fertility is not always a straightforward journey, and many factors can influence a person’s ability to conceive. 

For some couples, getting pregnant seems easy. So easy that for those who aren’t having that experience, it feels unfair. 

How do we define infertility? According to The World Health Organization, we define infertility as failure to achieve a pregnancy after 12 months or more of regular unprotected sexual intercourse. Infertility can affect males and females, and estimates suggest approximately one in every six people of reproductive age worldwide experience infertility in their lifetime.

What can impact your fertility? A lot, actually. 

From age-related decline to underlying health conditions and lifestyle factors, the road to conception can be complex. 

The good news is that you are in charge of what you eat. We have learned that nutrition and lifestyle choices play a significant role in supporting fertility, making it crucial to consider the impact of dietary supplements like CoQ10.

Now, let’s get to know CoQ10 a little better. 

What is coenzyme Q10 (CoQ10)?

Coenzyme Q10 (CoQ10) is a naturally occurring nutrient found in virtually every cell of your body. We can also get CoQ10 by eating foods and by taking supplements (more on this later!). 

CoQ10 plays a crucial role in the production of energy within each cell and is known to be a powerful antioxidant. This means that CoQ10 helps to protect our cells from the damage of daily living, such as being exposed to too much UV sunlight or toxins in the air. 

As we age, however, our natural production of CoQ10 declines, potentially affecting various bodily functions, including fertility

The science behind CoQ10 and fertility

Research on the link between CoQ10 supplementation and fertility outcomes is still emerging, but preliminary studies suggest promising results for both male and female fertility.

Remember, it is not just a woman who needs to be fertile; male fertility matters, too. 

As we age, men and women’s fertility declines. This decline is partly attributed to decreased mitochondrial function and increased oxidative stress

Supplementing with CoQ10 may help mitigate some of these age-related effects by supporting mitochondrial function and reducing oxidative stress.

Now, let’s dive a little deeper into the benefits of CoQ10 for fertility!

Benefits of CoQ10 for fertility

While CoQ10 is best known for its role in energy production, emerging research suggests that it may also have benefits for both male and female fertility. 

Here’s why CoQ10 is being explored as a potential supplement for fertility:

Fights harmful agents

CoQ10 acts as a powerful antioxidant, protecting reproductive cells. This means that CoQ10 may help to protect eggs and sperm from damage, thus supporting overall reproductive health.

Boosts cell energy 

I’ve mentioned a few times about how CoQ10 is essential for cell energy. For your fertility, CoQ10 might be helpful because it supports high-energy reproductive processes like ovulation and embryo development.

Supports cell powerhouses

Mitochondria are the powerhouses of every single one of your cells. CoQ10 maintains these cell powerhouses, which are especially important for egg, sperm, and embryo health.

Counters aging effects

As we mentioned earlier, aging reduces fertility in both men and women due to lifestyle and oxidative stress, causing decreased cell function and making them less efficient. CoQ10 may help combat these effects.

Improved egg and sperm quality

Research suggests that CoQ10 supplementation may improve the quality of eggs and sperm, including viability, functionality, and overall health, increasing the chances of a successful conception.

Assists reproductive procedures

By optimizing egg and sperm quality, CoQ10 may boost the success rates of assisted reproductive procedures like IVF.

While more research is needed to fully understand the role of CoQ10 in fertility and reproductive health, preliminary studies and clinical observations suggest that CoQ10 supplementation may offer potential benefits for individuals looking to optimize their fertility. 

As always, it’s essential to consult with a healthcare provider before making any drastic dietary changes or starting any new supplement regimen, especially for those who are trying to conceive.

CoQ10 supplementation for fertility

If you’ve read this far along, you may be interested in starting a supplement; in this section I’ll share a few things for you to consider to get the most out of your purchase. 

When considering CoQ10 supplementation for fertility support, it’s essential to choose the right dosage and form of the supplement. 

Currently there is no recommended dietary allowance (RDA) or daily recommended intake (DRI) for CoQ10. However, doses of 100 to 600 milligrams per day of CoQ10 have been shown to boost fertility in males and females

It should also be noted that CoQ10 supplements are available in a few different forms, including ubiquinone and ubiquinol.

Ubiquinone vs Ubiquinol, which form is better?

Ubiquinone and ubiquinol are two forms of Coenzyme Q10 (CoQ10). Both play important roles in your cellular energy production and antioxidant defense. 

However, they differ slightly in their chemical structures and functions within the body.


Ubiquinone is one type of CoQ10 and is the most common form found in supplements. It helps cells make energy and fights harmful substances, but it needs to change into ubiquinol to work at its greatest potential as an antioxidant.


Ubiquinol is the active, powerful antioxidant form of CoQ10. It fights harmful free radicals, protecting cells from damage. Unlike ubiquinone, it’s ready to work right away without needing to change in the body.

So which form is better? Ubiquinone or ubiquinol?

Ubiquinol is the best form, especially for anyone with a condition associated with increased oxidative stress or those with age-related decline in CoQ10 levels. Why? This form is ready to work as is. It provides direct antioxidant support without the need for conversion.

Best CoQ10 for fertility 

When considering CoQ10 supplements for fertility, it’s essential to choose a high-quality product that meets your specific needs. 

Some factors to consider when selecting the best CoQ10 supplement for fertility:

  1. Formulation: Look for CoQ10 supplements that contain ubiquinol, the active antioxidant form of CoQ10. Even better: Ubiquinol is more readily absorbed by your body.
  2. Dosage: The optimal dosage of CoQ10 for fertility support can vary depending on individual factors such as age, health status, and reproductive goals. Consult with your healthcare provider or fertility specialist to determine the appropriate dosage for your needs.
  3. Purity and Quality: Choose a CoQ10 supplement from a reputable manufacturer that adheres to high-quality standards and undergoes third-party testing for purity and potency. Look for certifications from independent organizations such as NSF International or USP (United States Pharmacopeia).
  4. Bioavailability: Consider CoQ10 supplements that include other ingredients to help boost absorption, such as FullWell’s Fertility Booster.
  5. Additional Ingredients: Some CoQ10 supplements may contain other nutrients or compounds that complement their effects on fertility. Examples of this include antioxidants like vitamin E or selenium. However, more is not always better; be cautious of unnecessary additives or fillers.
  6. Consultation: Before starting any new supplement regimen, especially when trying to conceive, it’s crucial to consult with a healthcare provider or fertility specialist. They can provide personalized recommendations based on your individual health needs and goals.

Note: While CoQ10 supplementation is generally considered safe for most individuals, potential side effects and interactions with medications should be taken into account. Consulting with a healthcare provider or fertility specialist can help determine the appropriate dosage and ensure compatibility with existing treatment plans.

Some of my go-to CoQ10 supplements:

FullWell Fertility Booster

  • Uses a unique form of CoQ10 for enhanced absorption and increased bioavailability
  • Paired with additional antioxidants and fertility-supporting adaptogens
  • Third-Party Tested 
  • Registered Dietitian designed and formulated
  • Bundle with their Women’s Prenatal and Men’s Multivitamin for optimal egg and sperm health.

Pure Encapsulations Ubiquinol-QH

  • 100 mg of pure Ubiquinol (the most active form of CoQ10)
  • Third-Party Tested

Needed CoQ10 for Men and Women

  • 200 mg of Ubiquinol (the most active form of CoQ10)
  • Third-Party Tested

Ultimately, the best CoQ10 supplement for fertility will depend on your unique circumstances and preferences. By considering factors such as formulation, dosage, and quality, and what you discuss in your consultation with a healthcare provider, you can make an informed decision to support your fertility journey.

CoQ10 and a fertility diet

In addition to supplementation, adding CoQ10-rich foods into your fertility diet can provide additional support for fertility. 

Dietary sources of CoQ10 for fertility

  • Organ meats:
    • Beef liver: 3.92 mg per 100 g serving
    • Chicken liver: 11.6 mg per 100 g serving
  • Fatty fish such as:
    • Salmon: 0.4 mg per 100 g serving
    • Mackerel: 1 – 6.75 mg per 100 g serving
  • Nuts and seeds such as:
    • Sesame seeds: 1.76 mg per 100 g serving
    • Pistachios: 2.01 mg per 100 g serving
  • Soybeans: 1.76 mg per 100 g serving

Including these foods in a balanced diet can complement CoQ10 supplementation and support overall reproductive health. 

Lifestyle factors and fertility optimization

Your fertility journey has many steps. Optimizing your fertility goes beyond supplementation and dietary choices; lifestyle factors also play a crucial role. 

Managing stress, prioritizing sleep, maintaining a healthy weight, and avoiding harmful habits like smoking and excessive alcohol consumption are all essential to boosting your fertility as much as possible. 

CoQ10 supplementation can be part of a comprehensive approach to fertility support alongside lifestyle modifications.

Personalized approaches to fertility support

Every individual’s fertility journey is unique; there’s no one-size-fits-all approach to fertility support. Working with a dietitian or healthcare provider who specializes in women’s health can provide you with personalized guidance tailored to your specific needs – this is exactly what I do!

Together, we can develop a holistic plan that incorporates nutrition, supplementation, lifestyle modifications, and any necessary medical interventions. Curious to know more? Let’s chat!

Key takeaways

Of all of the diet and lifestyle recommendations out there to support your fertility, CoQ10 shows promise. While further research is needed to fully understand its potential impact on your fertility outcomes, what we know now is that it may have benefits for both male and female fertility. 

By combining CoQ10 supplementation with a balanced diet, healthy lifestyle choices, and personalized support, you can optimize your fertility journey. 

Here’s what’s inside:

Comprehensive Expert Guidance: Dive into a wealth of knowledge curated by a fertility dietitian, covering everything from understanding your menstrual cycle to harnessing the power of nutrition for reproductive health.

Nutrition Tailored for Fertility: Say goodbye to guesswork with our meticulously-crafted fertility meal plans, designed to support hormonal balance and enhance your fertility naturally.

Delicious and Nutritious Recipes: Explore a variety of mouthwatering recipes specifically crafted to fuel your fertility journey, making healthy eating a joy, not a chore.

Now available! Guide to fuel your fertility and optimize your hormones + meal plans. Fertility Fueling Kitchen Staples Guide to Supplements for Fertility Seed Cycling to Optimize Hormonal Health Luteal + Follicular Phase Meal Plans. Click here to learn more.

Don’t miss out on this invaluable resource to support your fertility journey. Grab your copy of the “Guide to Fuel Your Fertility and Optimize Hormonal Health eBook + Fertility Meal Plans” today and take the first step towards a healthier, happier you! 

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