What is CoQ10 and why is it good for fertility?

By Sarah Laver
Embryologist, Nutritionalist Advisor @the_embryologist_nutritionist

Coenzyme Q10 (CoQ10) is a naturally occurring compound found in almost every cell in the body. Its primary role is to support energy production within the mitochondria which are often described as the “power houses” of our cells. Because fertility is one of the most energy-demanding processes in the body, CoQ10 has become an area of growing interest when discussing reproductive health. It is also an ingredient in The One Supplement.

How does CoQ10 support fertility?

CoQ10 is essential for the production of ATP (adenosine triphosphate), the molecule that provides energy for cellular activity. Both egg and sperm cells are particularly rich in mitochondria. Eggs require significant energy to mature, fertilise and support early embryo development, while sperm rely heavily on mitochondrial energy to support movement and function. By supporting mitochondrial efficiency, CoQ10 plays a valuable role in helping these cells function optimally.

In addition to energy production, CoQ10 also acts as an antioxidant. This means it helps to reduce oxidative stress, which is when there is an imbalance between free radicals and antioxidants in the body; potentially driven by factors such as inflammation. Excess oxidative stress may damage cell membranes, mitochondria and DNA, all of which are essential to egg and sperm health. Supporting antioxidant capacity is therefore another way CoQ10 may be beneficial for fertility.

Where does Coq10 come from?

There are two main forms of CoQ10 found in supplements: ubiquinone and ubiquinol. Ubiquinone is the oxidised form and must be converted by the body into ubiquinol, the active reduced form, before it can be used at a cellular level. Ubiquinol is already in this active form and may be more easily absorbed and utilised, particularly for individuals with increased requirements or reduced ability to convert between forms.

CoQ10 is a fat-soluble nutrient, meaning it is best absorbed when taken alongside a meal that contains some fat. This is an important consideration when looking at how effectively the body can access and use it. That's why its a good idea to take your supplement with a meal.

Levels of CoQ10 naturally decline with age, which is one reason it is often discussed in the context of fertility, particularly for those trying to conceive later in reproductive life. While CoQ10 is found in foods such as organ meats, oily fish, red meat and nuts, the amounts provided through diet are relatively small. For some individuals, additional intake may therefore be supportive during the preconception period.

Important to note..

It’s important to note that CoQ10 is not a guarantee of improved fertility outcomes. Rather, it is one piece of a broader picture, supporting cellular energy and resilience in a process influenced by many factors. For personalised advice on whether CoQ10 is appropriate, and how it fits into an individual fertility plan, guidance from a qualified fertility or healthcare specialist is recommended.