When is the best time to take CoQ10?

Coenzyme Q10 (CoQ10) is a popular over-the-counter (OTC) dietary supplement, thanks to its many health benefits. Also known as ubiquinone or ubiquinol, CoQ10 is a fat-soluble antioxidant found in nearly all of the cells in your body—mainly, it’s found in the cell membranes (the part of the cell that separates from its outside environment)—in the highest concentrations in your liver, kidneys, pancreas, and heart. The substance supports immune function, increases energy, and helps to neutralize free radicals that can cause cellular damage.

Your body naturally produces CoQ10. If your CoQ10 levels are low, you can get more in supplement form or by eating organ meats like liver, fatty fish such as tuna and salmon, and whole grains. Because it can cause insomnia in certain individuals, it’s best to take coQ10 in the morning or afternoon until you know how it affects you. Keep reading to learn more about the best time to take CoQ10 for wellness and the side effects to be aware of.

When is the best time to take CoQ10?

Depending on your reason for taking CoQ10, the timing may vary. The supplement may disrupt sleep for some people, so it’s best to take it in the morning or midday initially. Regardless of the timing, it’s recommended to take CoQ10 supplements with a meal that contains healthy fats, says Umo Callins, RDN, a dietitian with Well Rooted Health and Nutrition in Oklahoma City. She says this allows for better absorption of CoQ10.

“People often use CoQ10 supplements for various reasons, including to support heart health, help prevent migraines, and increase energy levels,” says Katy Dubinsky, Pharm.D., a clinical pharmacist and founder and CEO of Vitalize. It may also help boost fertility, promote healthy skin aging, and improve brain function, adds Callins.

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Morning

CoQ10 can be a great addition to your morning routine. “It’s known for its role in boosting cellular energy, which is especially useful after a night’s sleep,” Dr. Dubinsky says. According to research, CoQ10 is a vital component of adenosine triphosphate (ATP) synthesis, the primary energy source in all cells. A morning dose of CoQ10 can help you start the day focused and alert.

Afternoon

“For those needing a mental lift in the afternoon, CoQ10 can be quite beneficial,” Dr. Dubinsky says. She adds that it’s not just about physical energy: CoQ10 can enhance focus and concentration. That’s because the brain is particularly susceptible to oxidative stress, an imbalance of free radicals and antioxidants that can damage organs and tissue. According to a 2020 meta-analysis, CoQ10 positively impacts markers of oxidative damage, although more data is needed to confirm the findings. Dr. Dubinsky says that taking CoQ10 in the afternoon may benefit individuals who experience chronic stress, which research shows can impact brain health and function.

Evening

While CoQ10 can cause insomnia in some individuals, that’s not the case for everyone. Dr. Dubinksy says that in others, taking CoQ10 in the evening may enhance relaxation and sleep quality. One small study found that individuals with chronic fatigue syndrome (CFS) supplemented with 150 mg of CoQ10 daily for 12 weeks experienced improved sleep quality.

Even so, due to its potentially stimulating effect, Dr. Dubinsky recommends starting with a lower dose to gauge your response. “Ideally, take it a few hours before bedtime to ensure it doesn’t disrupt your sleep,” she advises.

Pre- or post-workout

Because of its essential role in energy production, supplementing with CoQ10 before a workout may enhance exercise performance and endurance. An adequate oxygen supply is crucial for energy production and muscle function during exercise. CoQ10 helps improve oxygen utilization, potentially reducing fatigue during exercise.

Studies suggest that CoQ10 supplementation (60 mg to 100 mg daily for four to eight weeks) improved aerobic power, exercise intensity and performance, and recovery in trained and untrained individuals. Taking it post-workout can aid recovery and replenish your energy for your next workout.

Your reason for taking CoQ10 should serve as a guide for when to take it. If you want to boost your energy in the morning, consider taking it with breakfast. On the other hand, if you’d like to minimize stress later in the day, an afternoon dose of CoQ10 may be the right choice.

No matter the timing, make sure to take it with a meal containing fats. Because CoQ10 is fat-soluble, you can improve its effectiveness by eating foods high in healthy fats like avocados, nuts, seeds, and oily fish, says Dr. Dubinsky. “If your diet is low in fat, you might not absorb CoQ10 as well, which could reduce its benefits,” she says.

How long does CoQ10 take to work?

When you start taking CoQ10, you probably won’t notice a difference immediately. While some individuals may experience benefits from CoQ10 in one to two weeks, research suggests it typically takes up to eight weeks to achieve maximum effects.

“The length of time it takes to notice health benefits of CoQ10 supplementation can vary based on individual metabolism, dosage, and the health conditions the supplementation is intended for,” says Callins.

Here is what research says for specific conditions:

• Heart health: Research suggests that 12 weeks of CoQ10 supplementation may lower blood pressure in individuals with hypertension (high blood pressure). A systematic review concluded that CoQ10 also benefits patients with heart failure and heart disease, though no standard time frame was identified.
• Fertility: One study of women undergoing assisted reproductive technology found that pretreatment with CoQ10 for at least 60 days improved egg quality. In a small study of men with low sperm count and motility, those who supplemented with either 200 or 400 mg of CoQ10 daily for three months experienced a dose-related improvement in sperm quality.
• Headaches: In a small clinical trial of CoQ10 as a migraine preventive, study participants who took 150 mg daily experienced a 13% reduction in migraine frequency after one month, increasing to 55% after three months.
• Exercise performance: Supplementing with 40 mg to 60 mg for four to eight weeks improved exercise capacity and performance in both trained athletes and untrained individuals.
• Diabetes: In a study of diabetic neuropathy patients (a condition causing vision loss and blindness), supplementing with 100 mg CoQ10 daily for 12 weeks improved HbA1c levels (average blood glucose levels) and insulin resistance (diminished insulin response).
• Brain function: CoQ10 may have neuroprotective effects. Animal studies suggest that, taken long-term, it may reduce the progression of Parkinson’s disease and Alzheimer’s disease.
• Muscle pain: In a meta-analysis of 12 studies of patients with statin-related muscle and joint pain, supplementing with CoQ10 for one to three months improved symptoms.
• Long COVID: When taken with alpha lipoic acid, CoQ10 was found to reduce fatigue symptoms in patients with chronic COVID syndrome over the five-month period of the 2021 study.

How much CoQ10 should I take daily?

There is no standard dosing established for CoQ10, says Dr. Dubinsky. The appropriate CoQ10 dosage can differ based on age, overall health, and the reason for taking it. Typical daily doses range from 30 to 200 mg, with a maximum suggested dose of 1,200 mg in adults.

Taking CoQ10 daily may have different effects based on its intended use, says Callins. For example, daily use may improve blood pressure, physical performance, and energy levels. For best results, remember to take CoQ10 with a meal containing fat, says Dr. Dubinsky. “Consistent, long-term use is often necessary to see significant benefits,” she says. CoQ10 capsules formulated with a carrier oil also have better absorption, adds Callins. And studies show that consuming CoQ10 with grapefruit juice may also enhance absorption.

Who should not take CoQ10?

CoQ10 is generally considered safe in adults, but it’s best to consult a healthcare provider before using the supplement. The following people should not take the supplement:

• Pregnant or breastfeeding women
• Children
• People on the anticoagulant Jantoven (warfarin), as CoQ10 decreases the medication’s effectiveness of warfarin, thus increasing the risk of blood clots
• People on some antihypertensives and chemotherapy drugs as it may interact

Individuals with kidney or liver disease should consult with a healthcare provider before using CoQ10. This is a partial list of possible interactions, so you should consult with your healthcare provider or pharmacist before supplementing with CoQ10.

If you experience signs of very low blood pressure, such as dizziness, weakness, or feeling like you’re going to pass out, stop taking CoQ10 and reach out to your healthcare provider right away.

If you have symptoms of an allergic reaction, including difficulty breathing, hives, or swelling of the face, lips, throat, or tongue, seek emergency medical attention.

Coenzyme Q10 supplementation can improve your overall well-being, from improved cardiovascular health to improved cholesterol levels. If you have preexisting health conditions, be sure to consult with a healthcare professional, such as an integrative medicine provider, before adding CoQ10 to your wellness arsenal.