{"id":627349,"date":"2024-03-11T15:30:50","date_gmt":"2024-03-11T19:30:50","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=627349"},"modified":"2026-04-08T11:16:49","modified_gmt":"2026-04-08T15:16:49","slug":"best-time-to-take-coq10","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/best-time-to-take-coq10\/","title":{"rendered":"When is the best time to take CoQ10?"},"content":{"rendered":"

Coenzyme Q10 (CoQ10)<\/span><\/a> is a popular over-the-counter (OTC) dietary supplement, thanks to its many health benefits. Also known as ubiquinone or <\/span>ubiquinol<\/span><\/a>, CoQ10 is a fat-soluble <\/span>antioxidant<\/span> found in nearly all of the cells in your body\u2014mainly, it\u2019s found in the cell membranes (the part of the cell that separates from its outside environment)\u2014in the <\/span>highest concentrations<\/span> 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.<\/span><\/p>\n

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.<\/span> Because it can cause <\/span>insomnia<\/span> 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.<\/span><\/p>\n

When is the best time to take CoQ10?<\/span><\/h2>\n

Depending on your reason for taking CoQ10, the timing may vary. The supplement may disrupt sleep for some people, so it\u2019s best to take it in the morning or midday initially. Regardless of the timing, it\u2019s recommended to take CoQ10 supplements with a meal that contains healthy fats, says <\/span>Umo Callins, RDN<\/span>, a dietitian with <\/span>Well Rooted Health and Nutrition<\/span> in Oklahoma City. She says this allows for better absorption of CoQ10.<\/span><\/p>\n

\u201cPeople often use CoQ10 supplements for various reasons, including to support heart health, help prevent migraines, and increase energy levels,\u201d s<\/span>ays <\/span>Katy Dubinsky<\/span><\/a>, <\/span>Pharm.D., a clinical pharmacist and founder and CEO of<\/span> Vitalize<\/span><\/a>. <\/span>It may also help boost fertility, promote healthy skin aging, and improve brain function, adds Callins<\/a>.<\/span><\/p>\n

RELATED: <\/b>7 supplements that are good for heart health<\/b><\/a><\/p>\n

Morning<\/span><\/h3>\n

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 <\/span>research<\/span><\/a>, 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.<\/span><\/p>\n

Afternoon<\/span><\/h3>\n

\u201cFor those needing a mental lift in the afternoon, CoQ10 can be quite beneficial,\u201d Dr. Dubinsky says. She adds that it’s not just about physical energy: CoQ10 can enhance focus and concentration. <\/span>That’s because the <\/span>brain<\/span><\/a> is particularly susceptible to <\/span>oxidative stress<\/span><\/a>, an imbalance of free radicals and antioxidants that can damage organs and tissue. According to a <\/span>meta-analysis<\/span><\/a>, CoQ10 positively impacts markers of oxidative damage, although more data is needed to confirm the findings.<\/span> Dr. Dubinsky says that taking CoQ10 in the afternoon may benefit individuals who experience chronic stress, which <\/span>research<\/span><\/a> shows can impact brain health and function.<\/span><\/p>\n

Evening<\/span><\/h3>\n

While CoQ10 can cause insomnia in some individuals, that\u2019s not the case for everyone. Dr. Dubinksy says that in others, taking CoQ10 in the evening may enhance relaxation and sleep quality. One <\/span>small study<\/span><\/a> found that individuals with chronic fatigue syndrome (CFS) supplemented with 150 mg of CoQ10 daily for 12 weeks experienced improved sleep quality.<\/span><\/p>\n

Even so, due to its potentially stimulating effect, Dr. Dubinsky recommends starting with a lower dose to gauge your response. \u201cIdeally, take it a few hours before bedtime to ensure it doesn\u2019t disrupt your sleep,\u201d she advises.<\/span><\/p>\n

Pre- or post-workout<\/span><\/h3>\n

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

Studies<\/span><\/a> 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.<\/span><\/p>\n

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.<\/span><\/p>\n

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. \u201cIf your diet is low in fat, you might not absorb CoQ10 as well, which could reduce its benefits,\u201d she says.<\/span><\/p>\n

How long does CoQ10 take to work?<\/span><\/h2>\n

When you start taking CoQ10, you probably won\u2019t notice a difference immediately. While some individuals may experience benefits from CoQ10 in one to two weeks, research suggests it typically takes up to <\/span>eight weeks<\/span><\/a> to achieve maximum effects.<\/span><\/p>\n

\u201cThe 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,\u201d says Callins.<\/span><\/p>\n

Here is what research says for specific conditions:<\/span><\/p>\n