Does CoQ10 help with sperm health?

CoQ10 has been shown to improve sperm count, motility (movement), and shape. It also protects sperm DNA from damage, which can support better fertilisation outcomes.

When should I start taking CoQ10 if I’m trying to conceive?

Experts recommended taking CoQ10 for at least three to six months before trying to conceive, as egg and sperm development takes around 90 days.

Role of Coenzyme Q10 in Fertility: How It May Improve Egg & Sperm Health

Coenzyme Q10, often called CoQ10, plays an important role in how your body produces energy. It’s a natural substance found in nearly every cell and is especially concentrated in certain organs that need a lot of energy. In recent years, CoQ10 has gained attention for its possible link to fertility health in both men and women. It’s mostly known for supporting energy and acting as an antioxidant, but researchers have begun exploring how it might affect reproductive health. It is now being studied as a potential supplement for those trying to conceive.

What is Coenzyme Q10 (CoQ10)?

CoQ10 is a vitamin-like substance present in every cell, with higher amounts in organs like the heart, kidneys, liver, and pancreas. It’s essential for two main functions:

Energy production: CoQ10 helps convert food into cellular energy by supporting the electron transport chain in mitochondria, the “powerhouses” of cells. This is crucial for energy-intensive processes like egg and sperm development.
Antioxidant protection: CoQ10 helps protect your cells by neutralising free radicals. These are unstable molecules that can harm healthy cells, including eggs and sperm. When free radicals build up, they can damage the DNA inside these cells or even cause them to die. This damage can make it harder to conceive. CoQ10 helps keep egg and sperm cells healthier by fighting off these free radicals.

Your body produces CoQ10, but levels decrease as you get older, which can affect fertility. This makes supplementation a popular option for those trying to conceive. Since CoQ10 is fat-soluble, it’s found in small amounts in foods like fatty fish, organ meats, spinach, and nuts. But dietary intake is often insufficient to support fertility.

CoQ10 and Female Fertility

Egg quality is a critical factor in conception for females, and CoQ10 shows promise in supporting this. A 2024 study showed that women taking CoQ10 before fertility treatments like IVF had higher fertilisation rates, and more high-quality embryos. According to the studies, CoQ10 benefits for women may include:

Enhances egg quality: CoQ10 protects eggs from oxidative stress, which can harm their DNA and reduce viability.
Improves ovarian response: In women under 35 with low ovarian reserve (fewer or lower-quality eggs), CoQ10 pretreatment increased the number of eggs retrieved and improved ovarian response to stimulation. But the study wasn’t large enough to confirm these with high statistical confidence.
Boosts pregnancy rates: Women using assisted reproductive technologies (ART) who took CoQ10 had higher pregnancy rates compared to those who didn’t. This suggests it may improve embryo quality and implantation success.
Supports mitochondrial health: Eggs contain more mitochondria than any other cell, and CoQ10 makes sure these mitochondria function optimally. This provides the energy needed for egg maturation, ovulation, and fertilisation.

Experts recommend taking CoQ10 for at least three to six months to see benefits since egg development takes about 90 days.

CoQ10 and Male Fertility

Male fertility depends on sperm quality, including count, motility (movement), and morphology (shape). CoQ10 can positively influence these factors:

Improves sperm motility: A 2019 study found that men with low sperm motility who took CoQ10 for six months had increased sperm movement.
Increases sperm concentration: Research indicates that CoQ10 supplementation can raise sperm count. One study showed a 53 per cent improvement in concentration after treatment.
Enhances sperm morphology and DNA integrity: CoQ10’s antioxidant properties protect sperm from damage caused by free radicals. This helps improve their shape and reduces DNA fragmentation, which can affect fertilisation success.
Reduces oxidative stress: Since 30 to 80 per cent of men with infertility have high free radical levels in their semen, CoQ10’s ability to neutralise these molecules may help reverse sperm dysfunction caused by oxidative stress.

What to Know Before Taking CoQ10 Supplements

Getting enough CoQ10 through diet alone is challenging, so supplements are often recommended. This is what you need to know:

Dosage: Your fertility specialist will recommend the right dosage depending on individual needs. Be sure to check with your doctor to find the right dose for you, especially if you’re taking medications or have health conditions.
Ubiquinone Vs. Ubiquinol: CoQ10 exists in two forms, which are ubiquinone (oxidised) and ubiquinol (active). Ubiquinol is more easily absorbed, especially as you get older, since the body becomes less efficient at converting ubiquinone to ubiquinol. Both forms have shown fertility benefits, but ubiquinol may be more effective for some people.
Absorption: Since CoQ10 is fat-soluble, taking it with food can improve absorption. Some supplements use advanced delivery systems to enhance bioavailability, so check product labels for these features.

Your doctor can guide you on the best form and dosage based on your fertility goals.

Food Sources of CoQ10

Supplements are the most effective way to reach beneficial levels of CoQ10 that support fertility, but certain foods can also help increase your intake:

Animal products: Organ meats like chicken and fatty fish are rich in CoQ10.
Plant-based sources: Spinach, broccoli, cauliflower, peanuts, sesame seeds, pistachios, soybeans, and oils like soybean and canola contain modest amounts.
Other foods: Eggs (especially yolks), whole grains, oranges, strawberries, and dairy products (milk, cheese) provide smaller quantities.

Frying can reduce CoQ10 content by 14 to 32 per cent, so steaming or eating foods raw (when safe) preserves more of the nutrient.

Safety and Side Effects of CoQ10

CoQ10 is generally considered safe as a dietary supplement, but it may cause some side effects such as mild insomnia, nausea, abdominal pain, irritability, headaches, or fatigue. Discuss with your doctor before starting CoQ10 if you’re pregnant, taking medications, or have conditions like heart disease or nutrient deficiencies.

Research on CoQ10

CoQ10 shows benefits for fertility, but there are limitations to current evidence. Some studies show significant improvements in sperm parameters and pregnancy rates. However, a 2013 meta-analysis found no clear evidence that CoQ10 increases live birth or pregnancy rates, showing only general improvements in sperm quality.
Coenzyme Q10 fertility studies are small, so larger, more in-depth research is needed to confirm its impact on reproductive outcomes. Ongoing research will clarify its full potential, but it remains a hopeful option for many.
CoQ10 plays a key role in energy production and antioxidant protection, both of which are important for healthy egg and sperm development. Supplements are often needed to reach beneficial levels to support fertility. Daily dosage should be guided only by a healthcare professional, and you should not self-prescribe or adjust the dose without medical advice. CoQ10 is generally safe, but further research is needed to better understand its impact on fertility.

FAQs on Trying to Conceive? How CoQ10 May Help Improve Your Fertility

Does CoQ10 help with sperm health?
CoQ10 has been shown to improve sperm count, motility (movement), and shape. It also protects sperm DNA from damage, which can support better fertilisation outcomes.
When should I start taking CoQ10 if I’m trying to conceive?
Experts recommended taking CoQ10 for at least three to six months before trying to conceive, as egg and sperm development takes around 90 days.