Coenzyme Q10, or CoQ10, is a name you might have heard mentioned by health enthusiasts, fitness buffs and folks interested in heart health. It’s a powerful antioxidant our bodies naturally produce to help cells make energy. But when it comes to taking CoQ10 supplements, what’s the best time to take CoQ10? Should it be morning or night? And how do you get the most from this helpful nutrient? Here’s what you need to know to get the greatest health benefits.
Why CoQ10 Matters for Your Body
CoQ10 plays a key role inside your cells, especially in mitochondria—tiny energy factories within each cell. Without enough CoQ10, your cells might not run as efficiently, and you may feel less energetic. That’s why some people take CoQ10 supplements, especially if they’re looking to provide fuel for their heart, an organ with high cellular energy demands. There’s solid research showing CoQ10 may help protect heart tissues from oxidative stress, the kind of damage caused by free radicals.1
Your body does make CoQ10 naturally, but levels tend to dip as you get older or if you take certain medications like statins, which are commonly prescribed to lower cholesterol. Statins can reduce the amount of CoQ10 in your body, which might affect your muscle strength and energy.2 For people on statins or those who want a little extra energy boost, supplementing with CoQ10 can be a wise choice.
When Should You Take CoQ10: Morning or Night?
The truth is that when it comes to the best time to take CoQ10, there isn’t a one-size-fits-all answer. However, many experts suggest taking CoQ10 in the morning with breakfast. Why? Because CoQ10 works best when taken with food, especially meals containing some healthy fat, because it’s fat-soluble. That means it dissolves in fat and gets absorbed more efficiently when there’s dietary fat present.3 You can learn more about healthy fats in Be Fat Fluent: Best Fatty Foods for Your Diet.
Taking CoQ10 in the morning also aligns with your body’s natural rhythm. Since CoQ10 supports energy production, taking it earlier in the day can help you feel more energized and alert. Some people report that taking CoQ10 late at night makes it harder for them to fall asleep, likely because of its effect on energy metabolism.4
That said, if you find that taking CoQ10 in the morning isn’t convenient, taking CoQ10 with your largest meal—whether lunch or dinner—can work well too. The key is to pair it with food to get the best absorption.
Best Forms of CoQ10 for Easier Absorption
When it comes to many supplements, some forms are more easily absorbed than others. For example, ubiquinol is the active form of CoQ10 and is known for higher bioavailability than the more common ubiquinone form. This is particularly the case for those over the age of about 40. Get expert insights and research by learning more about the difference between Coenzyme Q10 (CoQ10) & Ubiquinol.
You can also explore quality CoQ10 supplements like Swanson CoQ10 - Maximum Strength or even Swanson Ubiquinol – Maximum Strength, either of which promote cardiovascular and muscle health, along with energy production.
What Happens When You Take CoQ10 Every Day?
Daily CoQ10 supplementation can provide steady support for your heart and energy levels. Studies show that consistent CoQ10 intake helps improve heart muscle function, protects against oxidative damage and may even improve exercise performance.5 People taking statins have reported increased muscle comfort when adding CoQ10, which can be a welcome benefit.2
Over time, daily CoQ10 may help with maintaining healthy blood pressure and supporting overall cardiovascular function. Since CoQ10 is an antioxidant, it can help protect cells from oxidative damage, which contributes to healthier aging.6
What to Avoid Mixing with CoQ10
It’s worth knowing that some things might interfere with CoQ10’s effectiveness. For example, high doses of vitamin E and some blood thinners could potentially interact with CoQ10, so it’s always a good idea to check with your healthcare provider before starting any new supplement, especially if you’re on medications.
Also, remember that statins can lower levels of CoQ10, which makes supplementation more important, but also means you should monitor your health carefully if combining the two.
How to Include CoQ10 in Your Healthy Routine
If you eat well, stay active and use dietary supplements wisely, adding CoQ10 to your regimen can be a smooth process. Start by choosing a CoQ10 supplement that suits your needs.
Try taking it with breakfast or your main meal with some healthy fats and pay attention to how you feel. Some people notice more energy and less muscle fatigue within a few weeks.
Boost your heart health by pairing CoQ10 with vitamin K2—a powerful combo that supports your cardiovascular system.
Do You Need CoQ10 Supplements?
If you’re generally healthy and eat a balanced diet rich in nuts, meats and oily fish, your body might be producing enough CoQ10 on its own. However, if you’re over 30, have heart concerns, take statins or feel a little less energetic than usual, CoQ10 supplements might fill in important nutritional gaps.
Think of CoQ10 like a gentle helper that supports your body’s energy production and protects your heart cells from wear and tear. It’s not a magic wand to fix everything, but a valuable part of a well-rounded, health-conscious lifestyle.
You be well, now.
Swanson
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
Sources
1. Mortensen AL, Rosenfeldt F, Filipiak KJ. Cardiol J. 2019;26(2):147-156. Read more
2. Hua Qu, MD, PhD. et al. Journal of the American Heart Association, 7(19); September 25, 2018. Read more
3. Mantle, D., & Dybring, A. (2020). Antioxidants (Basel, Switzerland), 9(5), 386. Read more
4. Sood B, Patel P, Keenaghan M, Coenzyme Q10. (Book) StatPearls Publishing. January 2025. Read more