Beef heart might not be the most common food on your plate, but if you’re looking for a naturally rich source of Coenzyme Q10 (CoQ10), it’s worth a second look. CoQ10 is a compound found in every cell of the body and plays a key role in energy production. While it’s available in supplement form, some of the most concentrated sources actually come from real food, like beef heart. In this article, we’ll go through what CoQ10 does and why beef heart is such a good source of it.
What Is CoQ10 and Why Does It Matter?
CoQ10 plays a key role in the mitochondria — the parts of your cells responsible for energy production. It helps convert nutrients from food into usable energy. This process is essential for every cell in the body, but without enough CoQ10, this energy production can slow down — especially in organs with high energy demands, like the heart.
CoQ10 also acts as an antioxidant and helps prevent cells from oxidative stress. It plays a role in preventing the oxidation of LDL cholesterol — often referred to as the “bad cholesterol” — which is an important factor in cardiovascular health.
The body’s natural production of CoQ10 decreases with age, which is why a lot of people turn to food or supplements to maintain adequate levels.
Why Beef Heart?
The heart is the organ with the highest concentration of CoQ10, since it requires a constant and high supply of energy to pump blood. If you’re looking for natural food sources of CoQ10, beef heart is likely the best option. It’s a nutrient-dense organ that is also rich in protein and B-vitamins (especially B12), zinc, iron, and selenium.
How Does Beef Heart Compare to Other CoQ10 Sources?
You might be wondering if there are other foods rich in CoQ10. The truth is, heart — whether it’s from beef, pork, or chicken — is the best source. That said, other animal foods like sardines, mackerel, beef, and beef liver also contain moderate amounts. Plant-based foods tend to contain much lower amounts in comparison.
Check out the table below to find out how beef heart compares to other food sources.
|
Food Source |
Approx. CoQ10 (mg per 100g) |
Notes |
|
Beef heart |
~11–13 mg |
One of the best natural sources of CoQ10 |
|
Pork heart |
~10–12 mg |
Similar to beef heart |
|
Chicken heart |
~9–11 mg |
Another organ option with a good amount of CoQ10 |
|
Sardines |
~6–8 mg |
High among fish, also provides omega-3s |
|
Mackerel |
~5–6 mg |
Fatty fish with a decent amount of CoQ10 |
|
Beef liver |
~3–4 mg |
Lower than heart, but still a good source |
|
Beef (ribeye steak) |
~3–4 mg |
Less than organ meats |
|
Chicken breast |
~1–2 mg |
Much lower levels compared to heart or liver |
|
Eggs |
~0.1–0.5 mg |
Minimal source of CoQ10 |
How to Eat Beef Heart
Beef heart can be prepared in several ways:
-
Grilled or Pan-Fried: Slice into steaks or strips, season, and cook on medium heat for a few minutes on each side. Be careful not to overcook it, as beef heart is best enjoyed medium-rare.
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Slow-Cooked: Cut into chunks and and cook in a slow cooker for 4-6 hours on low, until tender.
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Ground: Grind the heart and use it like ground beef in tacos, burgers, or meatballs. If you’re not ready to go all in yet, try substituting half of the ground beef with ground beef heart for a nutrient-dense upgrade.
Not ready to cook beef heart? It can also be consumed in freeze-dried capsule form. DENSE offers grass-fed, pasture-raised beef heart that’s gently freeze-dried to retain its nutrients, then packed into gelatin capsules for easy absorption — so you can get the nutrients from beef heart without the flavor or texture.
Conclusion
Beef heart is one of the best food sources of CoQ10, providing around 11-13 mg per 100 g. If cooking it isn’t your thing, freeze-dried beef heart capsules are a convenient way to get its nutrients without the prep, work, or taste. DENSE’s Beef Heart Capsules are made from grass-fed, pasture-raised beef heart, freeze-dried to retain all nutrients.