EP 57: CoQ10 for Fertility: What It Actually Does, the Right Dosage, and Who Should Take It

September 05, 2026

Are you spending a small fortune on supplements, hoping one of them will finally be the thing that moves the needle on your fertility journey? I have been right there with you, staring at a cupboard full of half-finished bottles, wondering if any of it was actually working. When it comes to CoQ10, there is a lot of noise out there, and it can be hard to separate the real science from the hype.

In this episode, I am breaking down everything you need to know about CoQ10, one of the most talked-about supplements in the trying to conceive community. We cover what it actually does inside your cells, what the research really says about egg quality and IVF outcomes, and the four key things you need to know before you take it. By the end, you will know whether CoQ10 deserves a spot in your routine or if your energy is better spent elsewhere.

Timestamp:

[00:00:00] Why CoQ10 became a staple in Coach Sophie's supplement journey
[00:01:00] What CoQ10 does at the cellular level and why eggs need it
[00:01:45] What the research actually says about CoQ10 and fertility outcomes
[00:02:30] Key tip 1: Why you should choose ubiquinol over CoQ10
[00:02:50] Key tip 2: The right dosage range and why to check with your provider
[00:03:15] Key tip 3: Why pairing CoQ10 with healthy fat matters for absorption
[00:03:30] Key tip 4: The 90-day rule and why timing your supplement protocol is everything

Episode Takeaway:

Choose Ubiquinol: Ubiquinol is the bioavailable form of CoQ10, meaning your body absorbs and uses it more effectively. If you are going to invest in this supplement, make sure you are buying the right version.
Get the Dosage Right: Research points to 200 to 600 milligrams daily, but your sweet spot depends on your body and what else you are taking. Always loop in your healthcare provider before adjusting your dose.
Pair It with Fat: CoQ10 is fat-soluble, so take it with a meal that includes healthy fats like avocado, eggs, or olive oil to maximize absorption and get the most out of every capsule.
Commit to 90 Days: The eggs you ovulate today were developing 90 days ago. Any supplement you start now will not show its full impact until three months in, so be patient and stay consistent.
CoQ10 Is One Piece, Not the Whole Puzzle: It can support egg quality, especially for women with low ovarian reserve or those going through IVF, but it will not do the work alone. Inflammation, your uterine lining, and your whole body picture all matter too.

Resources

I know how overwhelming it can feel to stand in the supplement aisle wondering if you are doing enough. You are not alone in that, and you do not have to figure it all out by yourself. Come join us inside the Heal to Conceive Tribe, where we look at the full picture together and take the guesswork out of your journey. You have got this, and on the days you do not, I have got you. Baby dust to all!

Episode Transcript

Podcast EP 57
===

[00:00:00] When I first started trying to conceive, I was willing to buy any supplement that they say may work. If you've listened to any of my prior videos, you know that I have over 20 supplements in my cupboard right now that I did not finish because I was willing to try anything. One of the supplements I spent a lot of money on was coq 10, and its bioavailable form ubiquinol.

It's one of the gold standards in the trying to Conceive community. Today we'll be diving into all things KQ 10, so that by the end of this episode, you will walk away with knowing what it does, who it's for, and if you should continue to take it. Let's dive in.

Hi, I'm Sophie Byfield and when I decided I was ready to be a mama, I thought it would be so easy. Get off birth control. Baby dance, like no one's watching. And poof, I was pregnant. But like many of you, that wasn't my story. After months of negative tests, endless treatments, and more supplements than you can count, I realized that getting pregnant isn't about fixing one piece of your fertility puzzle. It's about bringing your whole body. Back into balance so it feels safe enough to conceive. And this is where we focus on what really matters. Healing your whole body so that you can see those two pink lines. Welcome to the Heal to Conceive podcast.

So coq 10 is one of those fertility supplements that we all hear about or talk about on our fertility journey. My clients ask me about [00:01:00] it all the time, but what does coq 10 actually do? Well, every cell in our body has a battery or a powerhouse, and as we age, this battery gets depleted. When it comes to your egg specifically, coq 10 helps your egg have enough power in the cell to be able to mature, grow, go through the blast assist stage when it's multiplying and fertilized.

This is why in the trying to conceive community, we hear about coq 10 so much because it is the only supplement that goes right to the cell to target its energy stores to help it have enough energy to multiply when it gets fertilized. So does coq 10 actually help fertility? Well, the research says sort of, so studies show that coq 10 can help with egg quality and embryo quality, especially for women who [00:02:00] suffer from low ovarian reserve and those doing IVF.

Some women also had higher fertilization rates and pregnancies when they were taking coq 10, but not as many live births. All in all the studies show us that coq 10 helps with egg quality, but it's still only one piece of the puzzle. It is not the whole thing. You can't just take mountains of coq 10 and not deal with inflammation, your lining, and other parts of your reproductive system.

So if you decide to take coq 10, like many of us on a fertility journey do, here are some key things that matter the most. Number one is take ubiquinol instead of coq 10. Ubiquinol is the bioavailable form of coq 10, which really just means that your body uses it better, absorbs it better than coq 10.

Number two is dosage. The research suggests [00:03:00] anywhere from 200 to 600 milligrams of coq 10 daily, which can be split into multiple doses. However, I really want you to speak with your healthcare professional to make sure you are taking the right dosage for you, and it's not contraindicated for anything else you're on or doing with your body.

Number three is to make sure you pair it with fat. When you take your coq 10, try to pair it with a healthy fat meal. It just helps with the absorption. And number four is all about the timing of supplements. Whenever you start a new supplement protocol, you wanna be on the supplement for at least 90 days to impact the eggs that you're ovulating.

The eggs that you ovulate today are impacted by your health decisions from 90 days ago because it takes it that long to grow and release. So be on the supplements for three months to really start to see the [00:04:00] changes in the impact. So all in all, yes, coq 10 can help with fertility and I recommend it for most of my clients.

However, it is just a small piece in your fertility puzzle. You see most of us focus on egg quality and timing when there's so much more to reproduction, and this is exactly what I teach you to do inside the Heel to Conceive system, which is my signature course. This is where we look at your whole body to heal any inconsistencies or things that are holding you back to help you bring your baby home.

So if you've been doing the timing and the testing and the Go Guden and all the supplements, and you feel stuck, I got you. Drop into the description box below and grab the link for my quiz, which will help you navigate your next steps. As always, I [00:05:00] want you to know that you got this, and if you don't got this, I got you baby dust for.

EP 57: CoQ10 for Fertility: What It Actually Does, the Right Dosage, and Who Should Take It

Join Our Free Trial