When should I take CoQ10 and how much?


Coenzyme Q10 (CoQ10) is a popular nutritional supplement taken by millions looking to boost health, energy levels, athletic performance, heart health, and more. But to get the maximum benefits from this powerful antioxidant, it’s important to take CoQ10 at the right time of day and in the proper dosage.

Here is an in-depth look at when to take CoQ10 and how to determine the optimal daily amount based on your needs and goals.

When should I take CoQ10 and how much?

What is CoQ10?

Before discussing the timing and dosage of CoQ10 supplements, let’s review what CoQ10 is and why people take it:

  • CoQ10 is an antioxidant compound made naturally in the body.
  • It is concentrated in cell mitochondria where energy is produced.
  • It helps convert food into cellular energy.
  • It also acts as a potent antioxidant in the body.
  • Food sources include meat, fish, nuts, seeds, and oils.
  • Levels start to drop in your 30s and 40s.

By taking a CoQ10 supplement, you can restore declining levels and reap the following benefits:

  • Increased energy and stamina
  • Improved heart health
  • Enhanced brain function
  • Antioxidant protection
  • Better exercise performance
  • Anti-aging effects

But to maximize these benefits, timing and dosage are important considerations.

What is the Best Time of Day to Take CoQ10?

Most experts recommend taking CoQ10 supplements in the morning or early afternoon. Here’s why this timing is ideal:

Maximizes Absorption

Evidence shows CoQ10 is best absorbed when taken during meals containing fats or oils. Taking CoQ10 in the morning or early afternoon allows you to coordinate supplementation around breakfast, lunch or midday snacks.

Consuming CoQ10 with food enhances its bioavailability and absorption compared to taking it on an empty stomach.

Provides an Energy Boost

Many people take CoQ10 for a natural increase in daily energy. By dosing in the first part of your day, CoQ10 can give you a sustained energy boost when you need it most.

Whether working, exercising, studying or busy with daily activities, morning or early afternoon is the prime time for CoQ10 to enhance energy levels.

Optimizes Consistency

Taking CoQ10 at the same time each day helps maintain consistent blood levels for around-the-clock benefits. A morning or midday routine makes it easier to remember your dose and turns it into a habit.

Setting a daily alarm as a reminder can help you implement a consistent schedule and avoid missing doses.

Allows Time for Absorption

CoQ10 reaches peak blood concentration around 6 hours after ingestion. Taking it earlier in the day allows more time for your body to fully absorb the dose and utilize it optimally.

An evening dosage means less time for CoQ10 levels to peak before going to bed.

Aim for at least 6 hours between supplementation and sleep, which supports an early to mid-day dosing schedule.

Prevents Sleep Disruption

Although rare, some people report occasional insomnia or sleep disruption when taking CoQ10 close to bedtime. This may result from its energizing effects.

By taking CoQ10 supplements no later than early afternoon, you can prevent any potential stimulation and sleep issues at night.

To maximize benefits, absorption, convenience, and consistent use, experts recommend taking your daily CoQ10 supplement between breakfast and lunch.

How Much CoQ10 Should You Take Daily?

The optimal CoQ10 dosage can range from 50 mg to 500 mg per day depending on your needs. Age, health conditions, medications, and dietary intake impact the ideal amount. Here are some general CoQ10 dosage guidelines:

General Health

  • 100-200 mg per day
  • Divided doses with meals
  • Improves energy, cognitive function, heart health
  • Consider age-based dosing

Age-Based Recommendations

  • Ages 20-30: 50-100 mg daily
  • Ages 31-50: 100-200 mg daily
  • Over age 50: 200+ mg daily

Heart Disease

  • Moderate disease: 200 mg daily
  • Advanced disease: 300-600 mg daily
  • Divided doses with food
  • May take 2-3 months for effects

High Cholesterol

  • 100-200 mg per day
  • Take with cholesterol-lowering medication
  • Reduces side effects of statin drugs

High Blood Pressure

  • 200 mg per day
  • Divided doses with meals
  • May take 2-12 weeks to see impact


  • 100 mg twice per day
  • Take with antidiabetic medication
  • Improves blood sugar control

Neurological Diseases

  • 200-400 mg per day
  • Requires at least 2-3 months for benefits

Migraine Headaches

  • 400 mg per day
  • Divided doses with food
  • Prevents migraine frequency

Fertility Issues

  • 200-300 mg daily
  • Extends to partner where applicable
  • Improves sperm and egg quality

Athletic Performance

  • 100-300 mg per day
  • Split before and after exercise
  • May take 2 weeks to improve endurance

Under medical supervision, doses up to 500 mg daily are considered safe for extended use. Always discuss your dosage with your physician, especially if taking other medications or have health conditions. More is not necessarily better with CoQ10.

Finding your optimal daily dosage depends on your needs and response. Be patient when first starting, as benefits accrue gradually over weeks to months for some indications. Stick with a dosage for 2-3 months before modifying based on your results.

Take CoQ10 supplements wisely and consistently to unlock the full spectrum of benefits.

When to Take CoQ10 Based on Your Goal

Beyond the time of day, the timing of your CoQ10 supplement relative to activities, exercise, or medications can further maximize its effectiveness:

Energy Boost

  • Take 100-200 mg in the morning daily
  • Provides 6+ hours for absorption and sustained energy

Cognitive Support

  • Take 100-200 mg CoQ10 with breakfast
  • Enhances mental clarity, focus, memory

Heart Health

  • Take 100-200 mg in morning and night
  • Consistent dosing improves heart function

Cholesterol Management

  • Take 100 mg CoQ10 with statin medication
  • Helps avoid muscle pain side effect

Blood Pressure

  • Take 100-200 mg divided doses
  • Ensure at least 6 hours before checking BP

Migraine Prevention

  • Take 100 mg 2x-3x daily with food
  • Consistent dosing prevents migraine occurrence

Diabetes Management

  • Take 100 mg 2x daily with antidiabetic meds
  • Improves A1C levels over 2-3 months

Exercise Performance

  • Take 100-200 mg before your workout
  • And/or 100-200 mg after exercise
  • Boosts endurance and recovery

Fertility Support

  • Take 200 mg every morning
  • Improves egg and sperm quality over 3+ months

Properly timing your dosage can help maximize CoQ10’s effectiveness for your health goals. As always, consult your physician before supplementing.

What’s the Best Way to Take a CoQ10 Supplement?

To get the full benefits from your CoQ10 supplement:

  • Take your daily dosage in 2-3 divided doses rather than one large dose. Twice a day (morning and afternoon) is ideal.
  • Always take CoQ10 supplements with a meal containing oil or fat. This significantly increases absorption.
  • Look for supplements in soft gel capsules versus tablets. The oil matrix improves bioavailability.
  • Avoid taking CoQ10 on an empty stomach, as the absorption will be poor.
  • Store your CoQ10 in a cool, dry place away from excess heat and light.
  • Buy quality brands tested for proper potency and purity.
  • Talk to your doctor about CoQ10, especially if taking other medications or have health conditions.
  • Be consistent and patient. It can take 2-3 months to feel the full effects.

With the proper schedule, dosage, and supplementation regimen, your body can more effectively use CoQ10. Follow medical advice and find what works best for your unique needs.

Are There Side Effects or Precautions for CoQ10?

CoQ10 is considered extremely safe, even at high doses. But there are some basic precautions to keep in mind:

  • Headaches, dizziness, nausea, and insomnia may occur but are typically mild. Reduce your dose if side effects develop.
  • CoQ10 may decrease blood sugar levels. Those on diabetes medication should monitor glucose closely.
  • CoQ10 can slightly lower blood pressure. Adjust hypertensive medications under medical care if needed.
  • Speak with your doctor before taking CoQ10 if you have liver disease, take blood thinners, or are undergoing surgery requiring anesthesia.
  • Discontinue CoQ10 at least 2 weeks before any surgical procedure.
  • Consult your physician before taking CoQ10 if pregnant or breastfeeding.
  • Show caution using CoQ10 alongside chemotherapy drugs, as it may reduce effectiveness.

With responsible use and medical oversight, CoQ10 is very safe for most people. But individual reactions vary, so pay attention to your body's response.

When should I take CoQ10 and how much? Conclusion

If you’re experiencing any decline in energy levels, brain function, skin health, cardiovascular function, or exercise capacity, a CoQ10 supplement may help. It’s also beneficial for those taking statin drugs or blood pressure medications.

You can safely try CoQ10 under medical supervision if you have heart disease, diabetes, high cholesterol, migraines, PCOS, male infertility, neurodegenerative disease, or kidney problems. Those over age 40 can also use CoQ10 as an anti-aging nutrient.

But check with your physician first, get accurate test results, and find a reputable brand. Taking CoQ10 as recommended based on your needs, with the proper timing, and a little patience can provide great health benefits.

Just remember to give your body time to absorb and utilize the CoQ10 based on the timing of your doses. With consistent daily use, you’ll soon be on your way to experiencing the benefits that this amazing antioxidant nutrient provides.

Resources used to write this article

On CoQ10 overview and mechanisms:

On timing considerations for taking CoQ10:

On determining optimal CoQ10 dosage:

On side effects and safety considerations:

On the benefits of CoQ10 supplementation:

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