How and When to Take CoQ10

Coenzyme Q10, or CoQ10, is an antioxidant that the human body makes naturally. However, the amount that our bodies make is fairly small, and it decreases as we get older. 

Like other antioxidants, CoQ10 helps protect cells from oxidative stress–the damage caused by free radicals. Our bodies also use CoQ10 to produce energy. Taking CoQ10 supplements can boost energy and may help combat several health issues as well.

Benefits of CoQ10

Research on CoQ10 suggests that taking CoQ10 supplements may lower the risk of congestive heart failure. It may also help lower blood pressure, manage diabetes, and reduce the number and length of migraines. Talk with your doctor before starting to take CoQ10 for managing any of these conditions. 

There is not enough evidence to know if CoQ10 can improve exercise performance, but it can help reduce fatigue and cellular oxidative stress. Those factors may help improve energy and exercise performance. 

When to Take CoQ10

Doctors recommend taking CoQ10 with either breakfast or lunch. CoQ10 is fat-soluble, so the meal that you choose to take it with should include plenty of healthy fats. Healthy fats include avocados, beans, eggs, fatty fish (e.g., salmon, herring, sardines), olives and olive oil, seeds (e.g., pumpkin, flax, chia, sunflower), nuts, and nut butters.

One potential side effect of CoQ10 is problems sleeping. Taking it in the morning helps prevent this issue and lets you take advantage of the energy boost this supplement can provide. However, you also should take it with a meal containing fats. If you rarely eat breakfast or eat breakfasts low in fat, it would be better to take it with lunch. 

How to Take CoQ10

CoQ10 is naturally found in meat, fish, and nuts. However, the amount of CoQ10 in these foods typically isn’t enough to significantly raise the level of CoQ10 in your body. You can find CoQ10 supplements in capsules, chewable tablets, or liquid syrup forms. If you are under 40, choose the ubiquinone form of CoQ10. If you are over 40, choose the ubiquinol form. 

CoQ10 supplements can interact with blood thinners, blood pressure medications, and statins (a type of cholesterol medicine). Talk with your doctor before using CoQ10 supplements, particularly if you take any of these medications or want to use CoQ10 to treat a medical condition. 

If you start taking CoQ10, make sure to monitor your reaction. It is not associated with serious side effects, but possible mild side effects can include stomach problems, sleep disruption, dizziness, headaches, rash, and irritability. If you experience insomnia or indigestion, you might need to stop taking it or adjust the timing or dosage. A doctor or nutrition coach can help you find the right supplement dosage and timing for your individual needs.