The Best Time Of Day To Take A CoQ10 Supplement
CoQ10, or Coenzyme Q10, is an antioxidant your body needs for cell growth and upkeep. It helps protect cells from oxidative damage, which has several benefits. For instance, it may help treat heart conditions, diabetes, and cancer. It may even enhance brain function and improve your workouts (via Healthline). Our bodies make some CoQ10, but the production declines as we age. Some conditions, like heart disease, vitamin B6 deficiency, and mitochondrial diseases, lower the body's levels of CoQ10. While CoQ10 is found in some foods, you can also take it in supplement form.
There are two types of CoQ10: ubiquinol and ubiquinone. Healthline reports that of these, 90% of the CoQ10 in the blood is ubiquinol, which also happens to be the most bioavailable form of the supplement. Standard doses of the supplement range from 90 to 200 milligrams per day, and doses as high as 500 milligrams do not appear to have any adverse effects — but is there a certain time of day that is best for taking CoQ10?
Earlier in the day is better
While there is no conclusive research specifying the best time to take CoQ10, many experts think that earlier in the day is better. This is because some people may experience what MindBodyGreen calls an "energizing effect" after taking it, and evidence may back this up. Research published in a 2021 summary by the National Cancer Institute showed that some people experienced "mild insomnia" taking 100 milligrams per day (via Healthline). If you sometimes struggle with getting a good night's sleep, taking CoQ10 with breakfast might be a good idea.
CoQ10 is fat-soluble, so you should always take it with food. While it is generally tolerated, MedicalNewsToday points out that CoQ10 supplements can interfere with some medications, including antidepressants, insulin, blood thinners, and some chemotherapy drugs. High doses can cause nausea, stomachaches, headaches, dizziness, fatigue, and rashes. If you have any health conditions, speak with your healthcare provider before taking CoQ10. You should also look for products that have been verified and tested by an independent lab.