From the Guidelines
Coenzyme Q10 (CoQ10) can be taken either in the morning or evening, but taking it with a meal containing some fat is more important than the specific time of day. For optimal absorption, I recommend taking CoQ10 with your largest meal of the day, which for many people is dinner, as it is a fat-soluble compound that needs dietary fat to be properly absorbed by your body 1. The standard dosage ranges from 100-200 mg daily, though some conditions may require higher doses under medical supervision, as suggested by a recent systematic review and meta-analysis of randomized controlled trials 1. Taking it with food also helps minimize potential digestive discomfort that some people experience when taking supplements on an empty stomach. Some key points to consider when taking CoQ10 include:
- It is essential for the health of all tissues and organs, playing a fundamental role in mitochondrial bioenergetics and acting as a lipid-soluble antioxidant 1
- Its absorption is low due to its hydrophobicity and large molecular weight, with peak plasma levels occurring 5-10 hours after ingestion 1
- If you're taking CoQ10 for energy support, some people prefer morning dosing, while those using it for heart health or to offset statin medication side effects may not notice timing-dependent effects
- If you're taking multiple doses throughout the day, splitting them between morning and evening meals can help maintain more consistent levels in your bloodstream.
From the Research
Co Q 10 Timing
There are no research papers to assist in answering the question of whether Co Q 10 is better to take in the morning or evening.
Available Research on Co Q 10
- The available studies focus on the effectiveness of Co Q 10 in managing chronic heart failure 2, 3, 4, 5 and treating statin-associated muscle symptoms 6.
- These studies do not provide information on the optimal timing of Co Q 10 supplementation.
- The studies suggest that Co Q 10 may be beneficial in improving symptoms and reducing major adverse cardiovascular events in patients with chronic heart failure 3, 4.
- However, the evidence is not strong enough to support routine use of Co Q 10 in patients with coronary heart disease 5.
- Co Q 10 was not significantly associated with the resolution of statin-associated muscle symptoms in a retrospective analysis 6.