Coenzyme Q10 (CoQ10) is a vitamin-like compound naturally found in organ tissues like the heart and liver. It’s also available as a supplement. There is limited research on whether the time of day you take CoQ10 impacts its effectiveness. However, morning may be better if your goal is increased energy or if you’re sensitive to its stimulating effects.
It is unclear whether CoQ10 works better when taken in the morning vs. the evening. That said, it may negatively affect sleep if you take it too close to bedtime.
CoQ10 can boost energy and has been shown to reduce fatigue. Research shows that the supplement is absorbed slowly, with blood levels peaking around 6-8 hours after consumption. This suggests that if you take it in the morning, soon after waking up, its energizing effects will peak in the afternoon and begin to subside in the evening before bedtime.
Conclusion: There is no known best time of day to take CoQ10. However, if you find it makes you feel wired or if you are taking it to reduce daytime fatigue, it may be best to take CoQ10 in the morning to maximize its energy benefits and avoid sleep problems.
CoQ10 works best when taken with food.
CoQ10 is a fat-soluble compound. This means that taking CoQ10 after a fatty meal can improve how well your body absorbs the supplement and help you maximize its benefits.
Conclusion: To get the most out of CoQ10, take it with a meal containing healthy fats. These can include:
- Avocado
- Olive oil
- Nuts
- Fatty fish
- Flax seeds
- Chia seeds
The best time to take CoQ10 may depend on your lifestyle, individual health needs, and other factors:
- Goals: There is limited research on how the timing of CoQ10 supplementation affects outcomes like heart health, cognition, and skin aging. However, if your goal is to boost energy, it may be best to take it in the morning.
- Medications: CoQ10 may interact with certain drugs, such as statin medications for high cholesterol. If you are already taking other medications or supplements, talk to a doctor about how best to incorporate CoQ10 into your regimen. They may recommend taking it at a specific time based on when you take your other medications.
- Sensitivity: Some people may be more sensitive to CoQ10’s energizing effects. If you notice yourself feeling wired at night after taking CoQ10, you may need to adjust your regimen.
Note: The formula of your CoQ10 supplement likely affects absorption and health outcomes more than the time you take it. Look for liposomal or lipid-based softgels, which may promote better absorption.
- Talk to a doctor before trying CoQ10: They can help you determine whether it’s right for you, what formula to try, whether it interacts with any medications you are taking, and how best to work it into your routine.
- Monitor your body’s response: Take note of how your body responds to CoQ10 dosage and timing. A doctor can help you adjust your regimen accordingly.
- Look for a product that has been third-party tested: The U.S. Food and Drug Administration doesn’t regulate supplements like it does food. To make sure you’re taking a supplement that has been tested, look for a product that has a seal from a third-party organization like NSF International or USP (United States Pharmacopeia).
