It’s becoming less of a secret nowadays that male preconception health is important, but there’s still a lot of information to unpack here. From lifestyle choices to genetics, a multitude of factors can impact sperm health and fertility. As a man, you may be wondering what you can do to help support your fertility health. A important factor is whether or not you’re meeting your daily needs for certain key nutrients. Take note: The keyword here is daily! A powerful antioxidant that you might not know about is CoQ10, which has been shown to support male fertility. Read on to learn what CoQ10 is, why it's important, and the best way to take it – so that you can start your journey towards healthier and stronger sperm.
Key Takeaways
- CoQ10 is an antioxidant that plays a crucial role in energy production necessary for sperm motility, essentially boosting the performance of sperm.
- The antioxidant properties of CoQ10 help in protecting sperm cells from oxidative stress, promoting healthier and stronger sperm.
- The recommended daily intake of CoQ10 for men is 200-300 mg.
- Supplementation can be an effective way to increase CoQ10 levels, and taking a men’s prenatal can help you to better meet your daily needs when planning to conceive.
What is CoQ10?
Here’s the short and sweet of it. Coenzyme Q10, also known as CoQ10 or ubiquinone, is a fat-soluble antioxidant produced naturally by the body. It plays a major role in energy production at a cellular level (1). Remember back in high school when you learned that mitochondria were the “powerhouse of the cell?" This is where CoQ10 is found, meaning it’s present in literally every cell of your body. As a result, CoQ10 has been suggested to be a big help to athletes. Even if you’re not on the field, this antioxidant also helps fight inflammation, so there are big benefits for those dealing with certain chronic conditions, including kidney disease, fibromyalgia, and type 2 diabetes. (2,3,4,5). There are even more benefits if you’re planning for fatherhood (more on that in a second!).
While your body creates CoQ10, it doesn’t always have the levels it needs on a regular basis. There are several factors that decrease CoQ10 levels, such as heart disease, cancer, statin medications, and nutrient deficiencies (6). It should also come as no surprise that your body’s ability to produce CoQ10 steadily decreases as you age. While you can get small amounts of CoQ10 from foods like fatty fish, organ meats, and whole grains, your diet is not enough to drastically increase the levels of CoQ10 in your body. Guys, listen up! This is where supplementation comes into the picture, especially to meet your needs when you’re looking to conceive.
Why is CoQ10 important for male fertility?
It turns out CoQ10 has a pretty big role to play when it comes to supporting sperm health. It’s especially important for men experiencing issues with fertility. Since CoQ10 promotes energy production at the cellular level, it has a major impact on your sperm’s motility, meaning your sperm are equipped to swim faster and better reach the egg. Better motility supports your odds of fertilization (7).
Research has shown that CoQ10 is crucial since it helps to protect sperm cells’ DNA from oxidative damage. This is key since the impact of oxidative stress on sperm DNA is one of the main causes of male infertility, and can also potentially result in recurrent miscarriages (8,9).
If that wasn’t enough, CoQ10 supplementation also supports a higher sperm count and improves the overall quality of sperm cells, and may support higher levels of testosterone (10). That’s a lot of power given to you and your swimmers!
What’s the best way to take CoQ10?
CoQ10 supplements come in several forms, including capsules, soft gels, and liquids, and can be combined with other key fertility-supporting nutrients in prenatal form.
When selecting a supplement that includes CoQ10, you might see some information circulating that the reduced version of CoQ10, or ubiquinol, is the most readily absorbed by the body. However, clinical studies show that both the inactive form (ubiquinone) and ubiquinol are both usable by the body (11).
According to the experts, a daily dose of 200 to 300 mg of CoQ10 has been shown to improve sperm health for men with infertility (12). It's super important to take CoQ10 regularly, as it can take several weeks to see the full benefits. Knowing that it takes sperm roughly three months to develop, you should think about taking your CoQ10 about three to six months before your conception journey, ideally as part of your daily men’s prenatal. Yes, men need a prenatal too!
Take the Next Step: Beli for Men
Supplementation with CoQ10 is one key piece of the puzzle when it comes to supporting sperm health and male fertility health. And that's where Beli for Men comes into play. Designed specifically to support preconception health, our Beli Vitality for Men prenatal is formulated with a custom blend of vitamins, minerals, and antioxidants to support men’s sperm health. In other words, it could not be more different than a woman’s prenatal! In addition to CoQ10, Beli for Men Prenatal contains essential nutrients such as zinc, B vitamins, folate, and selenium, all of which are important for sperm health and fertility.
As a man, your preconception health plays a vital role in starting a family and building a healthy future. Incorporating CoQ10 and Beli for Men into your daily routine can help promote better sperm health and provide the full-body benefits that are essential for starting a family. Whether you're trying to conceive or want to optimize your reproductive health to plan ahead, taking control of your nutrition is a simple first step. Remember, small and consistent efforts on a daily basis are what lead to good news down the road.
Sources
1. Mayo Clinic Staff. “Coenzyme Q10.” Mayo Clinic, 10 Nov. 2020, www.mayoclinic.org/drugs-supplements-coenzyme-q10/art-20362602.
2. Raizner, Albert. (2019). Coenzyme Q10. https://pubmed.ncbi.nlm.nih.gov/31687097/
3. Xu, Yongxing et al. (2022). A systematic review for the efficacy of coenzyme Q10 in patients with chronic kidney disease. https://pubmed.ncbi.nlm.nih.gov/33782820
4. Lowry, Ethan et al. (2020). Dietary Interventions in the Management of Fibromyalgia: A Systematic Review and Best-Evidence Synthesis. https://pubmed.ncbi.nlm.nih.gov/32878326/
5. Zhang, Shi-Ying et al. (2018). Effectiveness of Coenzyme Q10 Supplementation for Type 2 Diabetes Mellitus: A Systematic Review and Meta-Analysis. https://pubmed.ncbi.nlm.nih.gov/30305810/
6. Sood, Brittany & Keenaghan, Michael. (2022). Coenzyme Q10. https://www.ncbi.nlm.nih.gov/books/NBK531491/
7. Vishvkarma, Rahul et al. (2020). Coenzyme Q10 effect on semen parameters: Profound or meagre? https://onlinelibrary.wiley.com/doi/abs/10.1111/and.13570
8. Wright, C. et al. (2014). Sperm DNA damage caused by oxidative stress: modifiable clinical, lifestyle and nutritional factors in male infertility. https://pubmed.ncbi.nlm.nih.gov/24745838/
9. Bisht, Shilpa et al. (2017). Oxidative stress and male fertility. https://pubmed.ncbi.nlm.nih.gov/28508879/
10. Alahmar, Ahmed. (2019). The impact of two doses of coenzyme Q10 on semen parameters and antioxidant status in men with idiopathic oligoasthenoteratozoospermia. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6736512/
11. Mantle, David & Dybring, Alex. (2020). Bioavailability of Coenzyme Q10: An Overview of the Absorption Process and Subsequent Metabolism. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7278738/
12. Safarinejad, Mohammad et al. (2012). Effects of the reduced form of coenzyme Q10 (ubiquinol) on semen parameters in men with idiopathic infertility: a double-blind, placebo controlled, randomized study. https://pubmed.ncbi.nlm.nih.gov/22704112/
Any statement made on Belibaby.com has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. We recommend consulting with your medical provider before starting any new supplement.
This article is for informational purposes only, even if and regardless of whether it features the advice of physicians and medical practitioners. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. The views expressed in this article are the views of the expert and do not necessarily represent the views of Beli.
