Should You Take CoQ10 In The Morning Or At Night? Experts Answer 

With so many supplements to choose from, it's easy to fixate on which nutrients can best support your body and fill the gaps in your diet. But sometimes, when you take said nutrients and bioactives is just as important. Such is the case for coenzyme Q10 (CoQ10), a supplement with potential effects that may dictate the best timing in your nutrition routine.

CoQ10, also called ubiquinol (the bioactive form) or ubiquinone, is a fat-soluble coenzyme1 that's found in every cell in your body. CoQ10 resides in the mitochondria of these cells, and its main job is to help convert nutrients from food into adenosine triphosphate (ATP), otherwise known as our cellular energy currency.* CoQ10 is also a key regulator of cellular autophagy (cleanup) and rejuvenation.* 

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? 

Currently, there's no published research stating the exact time someone should take CoQ10 for optimal benefits. However, when considering how the body processes and responds to CoQ10, experts generally suggest the morning.  

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.

If your wellness routine includes a B complex, pair it with CoQ10, suggests Pingel. The body requires vitamins B5 and B6 to produce CoQ107, so inadequate intake of these essential water-soluble B vitamins can contribute to poor CoQ10 status, she notes. 

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.

According to Kelley, there's no one-size-fits-all dosage for CoQ10. As Ferira explains, "Because your body can technically synthesize CoQ10 endogenously, it's not considered an 'essential' nutrient, and thus, there's no established Recommended Dietary Allowance." With that said, she also shared that "most clinical research on CoQ10 is at the 100-milligram dose or higher." 

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.