CoQ10 & Omega-3 for a Healthy Heart

By Melanie Beasley, RD, LD
February 3, 2025

Omega-3

Omega-3 fatty acids are classified as essential fats, meaning our bodies cannot produce them naturally. Instead, we must obtain them through diet or supplementation. These healthy fats play a crucial role in reducing inflammation, supporting cardiovascular function, and promoting overall wellness.

There are a few different omega-3 fatty acids in the body, but the EPA fatty acid is thought to be the most responsible for the anti-inflammatory response, followed by DHA. Both EPA and DHA are found in the highest amounts in fatty fish. Think about the SMASH fish: sardines, mackerel, anchovies, salmon, and herring.

Despite the well-documented health benefits of omega-3 fatty acids, research shows that 98% of individuals are deficient in these essential fats. This means only 2% of people have adequate omega-3 levels to support optimal health!

For general heart health, we typically recommend 3,000 mg daily. To put this into perspective, consuming a four-ounce serving of salmon provides roughly 2,000 mg of omega-3s. However, most individuals do not eat enough fatty fish to reach optimal levels, making supplementation a smart choice for heart health.

While fatty fish is the richest source of EPA and DHA, small amounts of omega-3s can also be found in plant-based sources like: Walnuts, Chia seeds, and Flaxseeds.

These sources contain ALA (Alpha-Linolenic Acid), a different type of omega-3. However, ALA must be converted into EPA and DHA in the body—a process that is highly inefficient. This is why fish oil supplements are the most effective way to ensure you get enough EPA and DHA.

Why take an Omega-3 Supplement?

The number one cause of heart disease is inflammation, and because omega-3 fatty acids are anti-inflammatory they can help reduce your risk factors for heart disease, in addition to helping with atherosclerosis, lowering blood pressure and normalizing heart rhythms.

Supplementing with an omega-3 supplement, also known as fish oil, can also help increase HDL cholesterol, your “good cholesterol.” Along with increasing your HDL, it can help to lower your triglycerides and LDL cholesterol. In order to ensure adequate intake of those healthy Omega-3 fatty acids (especially if our diet is high in fatty fish), dietary supplements are helpful.

Omega-3 Supplement Dosage Recommendations

For general heart health, we typically recommend 3,000 mg daily—or one capsule with each meal.

Some individuals dealing with aggressive diseases or health conditions (heart disease, asthma, arthritis, diabetes, Crohn's or Alzheimer's for instance) may benefit from supplementing with more Omega 3 fatty acids, which is where Omega-3 Extra Strength comes in.

• NutriKey Omega-3 1000 contains 300 mg EPA and 200 mg DHA per capsule

• NutriKey Omega-3 Extra Strength contains 860 mg EPA and 580 mg DHA per capsule

Omega-3 Extra Strength has all the essential fatty acids shown to support multiple body systems but with less capsules for the same benefits, our nutritionists typically recommend one to two per day. 

An added benefit, Omega-3 Extra Strength is lemon flavored – some report fishy burps after omega-3, but the lemon in extra strength takes care of that unpleasant moment.

What is CoQ10?

Coenzyme q10 ignites the mitochondria in our cells, which are like little furnaces. These furnaces produce energy in the form of ATP, which is important since 95% of the body's energy is made that way.

Coenzyme q10 (CoQ10) is found in the highest concentration in our high energy demanding organs, like the heart, the kidneys, the lungs, the liver and the adrenal glands. It makes sense. These organs need a lot of energy, and they also need a lot of protection, so they need the highest amount of troops to fend off the bad guys.

Think of CoQ10 as the spark plug that keeps your body's engine running. Without enough CoQ10, energy production declines, and important organs—like the heart—struggle to function optimally.

Coenzyme q10 is an antioxidant that supports this energy production, as well as your metabolism, immune function, cardiovascular health, and gum health, in addition to helping protect your cells from free radical damage caused by smoking, alcohol, pesticides, and processed food. Those with diabetes, Multiple Sclerosis or other neurodegenerative diseases like Parkinson's and ALS, may benefit from taking dietary supplements since they tend to have low levels of CoQ10 to start.

So, we do our best to eat foods with some CoQ10 in them, like chicken livers, meats like beef and chicken and some nuts and seeds like peanuts, pistachios, and sesame seeds. For reference, three ounces of beef provides two to three milligrams of CoQ10, so it's not a lot. Often, to get adequate intake of CoQ10, a CoQ10 supplement is helpful.

Why add a CoQ10 Supplement

As we age, CoQ10 levels naturally decline. Additionally, certain health conditions and medications, particularly statins, can further deplete CoQ10 levels.

Who benefits most from CoQ10 supplementation?

Often, our clients take a CoQ10 supplement to counteract the side effects of cholesterol-lowering prescription medications, such as muscle aches, general fatigue and memory issues. Certain statin medication stop the liver's production of CoQ10, leading to those unwanted side effects; in fact, when a statin drug is prescribed in Europe, they also prescribe CoQ10.

Of Special Note: If you have gum disease, CoQ10 is effective at healing gum tissue. Research has shown that CoQ10 can reduce the signs of gum disease including bleeding, inflammation, and pocket depth. The best dietary sources of CoQ10 are meat (grass fed beef, pork and chicken; organ meats such as the heart have the highest amount) and fatty fish (sardines, herring, salmon, tuna and mackerel). For people with gum disease, supplementing with 200mg of CoQ10 has been shown to improve gum health.

CoQ10 Supplement Dosage Recommendations

Our nutritionists suggest supplementing with 100 or 200 mg daily of a CoQ10 supplement.

If you're on statin drugs, take at least 200 mg in the morning or early afternoon (later in the day may disrupt your sleep). You'll start to notice CoQ10 working if you feel more energetic with less muscle pain. 

CoQ10 vs Fish Oil (Omega 3 supplement)

BOTH CoQ10 and Omega-3s have health benefits to support cardiovascular health along with other overall health concerns.

Omega-3 fish oil supplement we recommend as part of a baseline supplement routine and coq10 supplement is a great addition for those dealing with health issues like high cholesterol levels, gum, and health issues where the body isn't making as much of its own coq10 anymore. 

Can I take CoQ10 and fish oil together?

A Coq10 Supplement and Omega 3 (fish oil supplement) can be taken together to really optimize the support of your cells, especially if you are dealing with challenges like reducing inflammation and heart health.

Additional Resources:

Articles:

Diets for Cholesterol Management
Saturated Fat, Cholesterol, and Heart Health
High Blood Pressure and Heart Health

Podcast Episodes:

Heart Health Tune-Up
Lose Weight For Better Cholesterol Numbers

NutriKey Products Mentioned: 

Omega-3 1000, Omega 3 Extra Strength, CoQ10 100, & CoQ10 200

References:

1. Simopoulos, A. National Institutes of Health, US National Library of Medicine. (2002). Omega-3 fatty acids in inflammation and autoimmune diseases (PMID: 12480795). Retrieved from The Center for Genetics, Nutrition and Health website: http://www.ncbi.nlm.nih.gov/pubmed/12480795

2. Yeung PK, Tillman PT (2014) Coenzyme Q10 for Cardiovascular Prevention. Cardiol Pharmacol 3:e125. https://www.omicsonline.org/open-access/coenzyme-q-for-cardiovascular-prevention-2329-6607.1000e125.php?aid=25089