CoQ10 for Fertility, Pregnancy and Postpartum: What You Need to Know
CoQ10 is one of those supplements that starts showing up everywhere once you’re trying to conceive. So if you're planning to get pregnant, you might be wondering Do I need this too?
So let’s walk through what CoQ10 actually does, what the research says, and how to decide whether it has a place in your preconception journey (as well as in pregnancy and postpartum).
What is CoQ10 and why does it matter for fertility?
Coenzyme Q10 (CoQ10) is a fat-soluble, vitamin-like compound that your body already produces naturally. It's especially concentrated in our reproductive organs.
CoQ10 essentially plays two key roles (as well as a few others):
1. It fuels your cells with energy.
Egg cells and sperm cells have huge energy demands. They rely on their mitochondria (the "energy factories" or “powerhouses” of the cell) to do everything from maturing properly to fertilisation.
2. It provides antioxidant support.
Oxidative stress can impact egg quality, embryo development and sperm DNA. CoQ10 helps neutralise that stress and protect cells from damage.
As we get older, natural CoQ10 levels decline, which might be part of why we see changes in egg quality with age. This doesn't mean every woman over 35 'needs' CoQ10, but it does explain why it often comes into the conversation.
Ubiquinol vs Ubiquinone
There are two forms of CoQ10: ubiquinone and ubiquinol. Both can be effective, however ubiquinol seems to be more bioavailable (i.e. ready and easier for your body to absorb) and some studies show this form is better at increasing CoQ10 levels. The downside is that ubiquinol is usually more expensive than ubiquinone.
CoQ10 for female fertility
There is good evidence to support female fertility, especially if you are over 35, working with diminished ovarian reserve, preparing for IVF or wanting to support egg quality more intentionally.
Here’s what research consistently shows:
CoQ10 may help to:
support egg quality
increase the number of mature eggs retrieved (IVF)
improve embryo quality
improve ovarian response during IVF
reduce the amount of stimulation medication needed
One of the most well-known studies used 600 mg/day for 60 days before IVF in women with poor ovarian reserve, and saw improvements in fertilisation rates and embryo quality.
Women with more “mild” age-related fertility changes have shown benefits from much lower doses (as low as 30–200 mg/day) taken for around 8–12 weeks.
This timeframe makes sense, as it takes around 90-120 days for an egg to grow and mature, so any egg-quality-focused intervention works best when started a few months ahead.
Doses used in studies (for context, not a personal recommendation):
Diminished ovarian reserve: up to 600 mg/day
Age-related changes: 30–200 mg/day
IVF preparation: 200–400 mg/day
Not everyone "needs" CoQ10. But in the right situations, it can be a helpful part of a full fertility strategy.
CoQ10 and PCOS
PCOS often comes with higher oxidative stress, hormone imbalances and metabolic challenges, which is part of why some women with PCOS struggle with ovulation or cycle regularity.
In several studies, CoQ10 supplementation helped:
lower testosterone
improve ovulatory hormones
reduce inflammation
support insulin sensitivity
Most PCOS research uses 100–200 mg/day.
Again, CoQ10 isn’t a standalone solution, but it can complement nutrition and lifestyle changes in the right people.
CoQ10 for male fertility
Male fertility makes up about half of all fertility challenges, yet sperm health is often the last thing addressed. CoQ10 has been studied extensively here and we have pretty solid evidence for its benefits.
Why it matters for sperm
Sperm rely heavily on energy to move effectively. They’re also particularly vulnerable to oxidative stress, which can affect motility, morphology and DNA integrity.
CoQ10 supports both energy production and antioxidant protection, which is why it can be genuinely helpful.
Research shows improvements in:
sperm count
sperm motility (often the most responsive parameter)
sperm morphology
markers of oxidative stress
DNA integrity
Most clinical trials use 100–300 mg/day for at least 3 months, which aligns with the full sperm development cycle.
A realistic note
CoQ10 can improve semen parameters, and that can absolutely support a couple’s chances. But it’s not a magic fix and doesn’t replace addressing the full male-fertility picture: nutrition, lifestyle, environment, medical investigation and time.
That said, in cases of low motility, borderline parameters, varicocele, oxidative stress, and unexplained male-factor infertility, CoQ10 is often a very reasonable and evidence-supported addition.
CoQ10 in pregnancy
This is where we shift gears a little, because the research becomes much thinner.
The one standout study found that 200 mg/day from 20 weeks significantly reduced the risk of preeclampsia in high-risk women. It was well tolerated and clinically meaningful, but it was just one study in a specific population.
For the general pregnant population, we simply don’t have enough research yet to recommend CoQ10 routinely.
If you have a history or risk of preeclampsia, this may be something to discuss with your healthcare team, rather than self-prescribing.
CoQ10 for postpartum
Postpartum is a period of intense metabolic demand: recovering, healing, breastfeeding, functioning on limited sleep, and meeting nutrient needs that are higher than during pregnancy.
CoQ10 naturally appears in breastmilk, and typical doses appear well tolerated. But again, solid research in breastfeeding women is limited, so this isn’t a blanket recommendation. It’s something I might consider in targeted circumstances, not as a universal “must.”
Can you get CoQ10 from food?
The short answer is yes, but not at therapeutic levels.
Food is always your foundation. And you can get some CoQ10 from:
beef, pork, chicken
organ meats (heart is especially rich)
salmon, trout, sardines
peanuts and pistachios
spinach, broccoli, cauliflower
But the amounts are modest.
Approximate CoQ10 content per 100 g:
Beef → 2–4 mg
Chicken → 1–2 mg
Salmon → 0.4–0.8 mg
Beef heart → ~11 mg
Nuts → 2–3 mg
Most people get 3–6 mg/day from food.
Compare that with the 200–600 mg/day used in fertility research, and you can see why diet alone can’t reach those therapeutic ranges (even though nutrition remains essential for reproductive health!)
Is CoQ10 safe?
Generally, yes. CoQ10 is well tolerated. Side effects are uncommon, but some people may report mild side effects like digestive discomfort, nausea or headaches.
A small number of people find it energising, so it’s often best taken earlier in the day.
Large toxicology reviews show that doses up to 1,200 mg/day are well tolerated in adults.
If you’re pregnant or breastfeeding, the conversation should always be personalised.
How should I take CoQ10?
If you decide to take CoQ10 supplements, what you take it with and when can make a difference.
Take it with a meal containing fat. CoQ10 is fat-soluble, which means it needs fat to be absorbed properly.
Divide the dose across the day. Especially if you're taking more than 100-200mg, it's a good idea to split the dose between different meals to help with absorption, as only so much can be absorbed at one time.
Product picks
Always make sure whatever supplements you buy are from a reputable source, are high quality and third party tested (beware of fake sellers and counterfeits on Amazon!).
Here are some options to consider:
The bottom line
CoQ10 is not a magic solution, but it is one of the most well-researched supplements for supporting egg and sperm quality, especially in the right contexts.
It’s not necessary for everyone trying to conceive, and it shouldn’t replace the foundations: real food, balanced blood sugar, sleep, stress support and a personalised supplement plan that actually reflects your body’s needs.
Everything shared here is for information only and is not a substitute for personalised medical or nutrition advice. Your body, your history and your needs are unique. Always check with a qualified healthcare professional, GP, registered nutritionist or dietitian, before taking new supplements.
