If you’re currently taking the supplement (or thinking about trying it), you might wonder when you should take CoQ10: morning or night. Here’s what the experts recommend, plus tips for figuring out the right time slot for you. Your body naturally makes CoQ10, but your levels drop as you get older2; this might actually contribute to the development of chronic conditions with age3. Along with supplements, you can also consume CoQ10 from food, like all meats (but especially organ meats and fatty fish), nuts, seeds, and certain vegetables like broccoli. CoQ10 is also a major antioxidant throughout the body, meaning it targets and neutralizes free radicals4, aka molecules that are normal byproducts of cellular activities and metabolism, or through exposure to sources like diets, UV radiation (photoaging), air pollution, cigarette smoking, and pesticides. CoQ10 can even help regenerate other antioxidants, like vitamin E and vitamin C.* Pretty cool, right? Thanks to these stellar and multifunctional abilities, the health support areas for CoQ10 are aplenty:* Here’s why: As mentioned earlier, CoQ10 may have an energizing effect on some people.* This makes it more fitting for the a.m., when you’ve got things to do and places to be. Taking it earlier in the day can also help you avoid sleep disruption later, as a later dose may be counterproductive for sleep in some individuals, notes functional medicine practitioner Bindiya Gandhi, M.D. This is especially important to keep in mind if you’re already prone to restlessness at night. Plus, CoQ10 is best taken with food (more on that below). The morning offers a convenient opportunity to do just that, as you can take it with—or near—breakfast. But of course, everyone is different, and there are some scenarios where taking CoQ10 at night might make more sense. For example, if CoQ10 doesn’t mess with your sleep quality, you can get away with a bedtime dose, says naturopathic physician Tricia Pingel, NMD. Or “if CoQ10 gives you an upset stomach when [taken] with food, [take] it at the end of the day” after you’re done eating, recommends Kelley. Side effects, such as stomach upset, are very rare with CoQ10 supplementation. CoQ10 may interact with certain medications. In this case, if you take said meds in the morning, “you may need to move CoQ10 to lunch or dinnertime,” notes Pingel. And B vitamins are not immune to nutrient gaps. As mbg’s Ferira explains, “People typically think of vitamin B12 when it comes to nutrient gaps in the B-vitamin family, but in fact, almost 10% of American adults consume inadequate B68 on the daily. That’s three times higher than the prevalence of insufficient B12 consumption.” More importantly, take your CoQ10 with a meal for top-notch absorption. “Take the supplement with food, particularly fatty foods, as it’s fat-soluble,” explains Kelley. “Avocados, olive and coconut oils, whole eggs, salmon, or nuts [are] great partners for CoQ10.” Or take it with your morning smoothie during breakfast. “Don’t overthink it. Most healthy meals or snacks will have some fat content, and that will naturally support the absorption of fat-soluble bioactives like CoQ10,” says Ferira. While we’re on the topic of CoQ10 pairings, it’s worth mentioning what shouldn’t be taken with CoQ10. The supplement is associated with few drug interactions, but it can potentially interact with blood-thinning medications (i.e., warfarin, because CoQ10 may contribute to normal blood clotting) and blood pressure medications (because CoQ10 can reduce blood pressure). If you’re on these medications or any medication, for that matter, always work with your health care practitioner before adding CoQ10 to your rotation, or they can help recommend how to space the timing of your medications versus supplements. Your proper dosage depends on several factors. This includes the health support area you’re trying to affect, as well as your age, notes Kelley. It also depends on your baseline CoQ10 intake and status and the dosage that’s needed to normalize them, adds Pingel. If you do have specific concerns or needs, your doctor can suggest the best dosage and frequency for your situation. You can find the milligrams of CoQ10 per serving on the label of your supplement. While you’re at it, look for CoQ10 in the bioactive form of ubiquinol instead of ubiquinone. Ubiquinol is proven to be more bioavailable, “meaning the portion of CoQ10 [that circulates in the body] will pack a larger punch,” says Kelley.*
